Vitamin C Why is vitamin C so important? Vitamin C is a true friend of the skin. Just like vitamins A and E, vitamin C is a powerful antioxidant. It reduces the damage caused by free radicals, protect skin from sun rays, helps in wound healing and improves the skin. Green vegetables, citrus, potatoes, tomatoes and parsley are rich in vitamin C. Vitamin C, also known as ascorbic acid, helps in the healing of bones, lowering bad cholesterol and normalization of blood pressure. Act preemptively protect against cancer, heart disease, sclerosis and arthritis. For all of us well know is that vitamin C strengthens the immune system and makes us more resistant to viruses and colds. Therefore, in periods when colds are common it is recommended that vitamin C is inserted. How to know when you have a lack of vitamin C? Some of the symptoms that occur in the absence of vitamin C (hypovitaminosis C) are: - Weak immunity and a propensity to colds and viruses; - Bleeding gums; - Leg pain; - Slow healing of wounds and bones; - Appearance of skin blemishes; - Anemia. Some scientists believe that there can not be develop hypervitaminosis C, because of that the vitamin C is ejected through urine. But recent research in this area show that there are cases of overdose of vitamin C. Some of the symptoms that indicate hypervitaminosis C were headache and upset stomach. How much vitamin C is recommended to enter? The recommended daily requirements of vitamin C varies by sex and age. - Children (0-6 months) - 40mg - Children (7-12 months) - 50mg - Children (1-3 years) - 15mg - Children (4-8 years) - 25mg - Males (9-13 years) - 45mg - Men (14-18) - 75mg - Men (19 years and up) - 90mg - Women (9-13 years) - 45mg - Women (14-18 years) - 65mg - Women (19 years and up) - 75mg - Pregnant women (age 19 and up) - 85mg - Pregnant women (age 19 and up) - 85mg When should receive extra vitamin C? If you are a smoker. Proved that every cigarette leads to a loss of 10-30mg vitamin C. If you consume alcohol often. Frequent consumption of alcohol leads to a loss except for vitamin C, and many other vitamins. If you are under emotional stress In active sports. If dealing with bodybuilding, fitness, boxing, athletics or other light sport which puts great effort, your body needs extra vitamin C. If you eat a lot twice refined or cooked foods. Vitamin C loses its value when exposed to high temperature. During pregnancy. During pregnancy you need to import more vitamins than in other periods of life of women. Vitamin C is no exception. But if you choose to receive vitamin C as a dietary supplement, first consult a doctor. If you frequently use aspirin. Foods rich with vitamin C. Vitamin C is not retained long in our body, so it should be entered daily. He is represented in green vegetables, tomatoes, red berries (blackberries, raspberries, blueberries), citusite (oranges, lemons, grapefruit), parsley, potatoes and others. While consumption of vitamin C intake should be careful, because he easily loses its value in the process of cooking. Vitamin C is not very durable either the high or low temperature. Fruit Fruits and vegetables cooked 10-20 minutes lost half of vitamin C that it contains. Therefore, vegetables and fruits you eat them fresh or cook them on steam. So with that you enter the maximum amount of this vitamin who is so important.