Which meals involves thoughts first whenever you consider vitamin C? Lemons? Oranges? Though each citrus fruits are good sources of vitamin C, they’re really in the midst of the rating of meals richest in vitamin C. “It’s usually underestimated that greens comprise essentially the most vitamin C. Initially: peppers. Only one covers the common every day requirement of an grownup,” says Dr Anne Gürtler, dermatologist and nutritionist from Munich. She provides, “Broccoli, Brussels sprouts and currants are additionally significantly wealthy in vitamin C.”
How a lot vitamin C does the physique want and why?
“Vitamin C necessities are sometimes overestimated,” says Dr Gürtler, stating that the DGE (German Diet Society) recommends a mean of 100 milligrams, with ladies needing rather less than males though the requirement will increase for pregnant and breastfeeding ladies. The identical applies to people who smoke. “As a result of they’ve such excessive oxidative stress as a consequence of nicotine, you may add one other 40-50 milligrams per day on prime,” she says.
Talking of oxidative stress, vitamin C is an antioxidant. “Because of this it neutralises free radicals within the physique, protects the cells from harm and thus, counteracts inflammatory processes and untimely (pores and skin) ageing,” says Dr Gürtler. “Put merely, vitamin C releases an electron to aggressive molecules, which in flip lack an electron – thereby rendering them innocent.”
“As well as, vitamin C is important for cell proliferation and cell differentiation, processes which are additionally central to the well being and regeneration of the pores and skin. Moreover, current research in most cancers biology point out that vitamin C has modulating properties: it could actually act on enzymes that play an important function in gene expression,” explains Dr Anne Gürtler. In relation to the pores and skin, vitamin C is related on a number of ranges: “It’s a key issue fin boosting the construction, elasticity and regenerative capability of the pores and skin.”
How helpful are dietary dietary supplements?
The physique can not produce vitamin C itself, so it depends on us to produce it. “It’s absorbed through receptors within the small gut,” explains Dr Gürtler. Nevertheless, these receptors solely have a restricted absorption capability and are saturated sooner or later. Because of this above a certain quantity, vitamin C is not absorbed.
“These transport mechanisms perform optimally as much as round 200 milligrams per day, after which absorption barely will increase. Even when you devour extra vitamin C, no extra of it enters the physique. This reveals that extreme consumption, for instance through high-dose dietary supplements typically has little further profit,” says the physician.
What occurs within the occasion of an overdose?
A real overdose of vitamin C is unlikely, says Dr Gürtler: “As it’s water-soluble, the physique can not retailer extra quantities and they’re excreted through the kidneys. That is exactly why vitamin C is usually nicely tolerated.”
Nevertheless, very excessive doses (particularly within the type of dietary supplements) can result in unwanted effects. These embody gastrointestinal complaints comparable to diarrhea, flatulence or stomach cramps. In people with extended excessive consumption, vitamin C also can promote the formation of kidney stones, particularly in people who find themselves already vulnerable to them.
