VITAMIN C - WHAT EFFECT IT HAS ON OUR IMMUNE SYSTEM?
THE DISCOVERY OF VITAMIN C
Vitamin C, also called ascorbic acid, is a water-soluble organic acid and acts as a vitamin in the body, but cannot be produced by the body itself. So it has to be ingested in sufficient quantities with food. It became known through the "seafarer's disease" scurvy, the most common cause of death at sea well into the eighteenth century. Because the vital nutrients in daily food were missing at sea. Scurvy seafarers, whose usual rations were supplemented with citrus fruits, which have a high vitamin C content, showed rapid improvement, however. This gave the English ship's doctor James Lind the first suspicions about a connection between the components of food and the development of diseases. The name vitamin C appears for the first time in the article "The Antiscorbutic Factor in Lemon Juice, in: The Biochemical Journal, 1918, No. 12" by the scientists Harden and Zilva. Today we know that vitamin C is a group of four ascorbic acids, of which only one - L - (+) - ascorbic acid - becomes physiologically active.
EFFECTS OF VITAMIN C IN THE BODY
On the one hand, vitamin C contributes to the normal function of the immune system and to reducing tiredness. It is important to point this out again and again, especially in the darker months of the year when there is a risk of colds.
On the other hand, ascorbic acid also contributes to normal collagen formation . The fact that collagen plays a role in almost all organs and tissue structures - especially those of connective tissue - is what makes the vitamin so important. In addition, it contributes to the normal functioning of the energy metabolism , the nervous system and psychological function and can help to protect cells from oxidative stress, e.g. B. caused by UV radiation, medication or nicotine (colloquially usually referred to as "free radicals"). It also aids the absorption of iron during digestion. So if you have iron deficiency and therefore an iron supplement your doctor may recommend that you also consume foods rich in vitamin C. Foods containing caffeine, such as coffee, are not recommended as they can inhibit iron absorption.
There is no special store for vitamin C in the human body, but an above-average amount of it is stored in the brain, in the white blood cells, the liver and the spleen.
VITAMIN C DEFICIENCY - RECOGNIZING THE SIGNS
To avoid vitamin C deficiency, it is very important to spot the signs early. To cover the daily requirement, the German Nutrition Society recommends 100 milligrams for adults, a significantly higher 150 milligrams for smokers and a slightly higher 110 milligrams for pregnant women. Infants can still manage with an intake of 50 milligrams, but the daily requirement increases gradually over the course of childhood. Signs of a possible vitamin C deficiency are typical scurvy symptoms such as bleeding gums, tooth loss and skin complaints (wrinkles, wrinkles and crow's feet), difficulty concentrating and "weak nerves", tiredness and sleep disorders, hemorrhoids and varicose veins as well as the frequent occurrence of Seen colds.
OVERDOSE OF VITAMIN C?
However, such a deficiency cannot be compensated for with a single high intake; it must be continuously supplied to the body. There is no risk of overdosing, as unnecessary vitamin C can be excreted from the body via the kidneys and, in the worst case, can lead to diarrhea symptoms. However, studies suggest that synthetic vitamin C may increase the risk of heart disease in diabetics. In addition, the long-term, extremely high-dose intake, as it is sometimes propagated in cancer medicine, for example, is no longer undisputed. Specially developed long-term capsules enable the vitamin to be released slowly throughout the day.
VITAMIN C IN FOODS
The vitamin plays an important role in our diet. It occurs in different amounts in many foods. Vegetables, for example, have a very high content
- Potatoes
- Tomatoes
- Peppers
- Broccoli
- Parsley
True “vitamin C bombs” can then be found among the types of fruit. The citrus fruits typically associated with the vitamin are only in the middle. Interestingly enough, the highest content is found in sea buckthorn, rose hip and acerola. Currants also belong to the upper midfield - just like kiwis and strawberries. However, ascorbic acid can also be found in the most popular type of fruit, the apple. At the top is the Braeburn variety, followed by Jonagold variety. Low concentrations are also found in milk and milk products.
FOOD PREPARATION LOSS
During the preparation of the foods mentioned, parts of the vitamins contained in it can already be lost, which is why the consumption of raw fruit and vegetables is the best solution in terms of vitamin C supply. If, for example, vegetables are to be cooked anyway, cooking in steam or stewing in fat are gentler solutions than cooking. Dried herbs and fruits also lose parts of the vitamin C they contain if they are exposed to high temperatures over a long period of time. It is precisely for this reason that the “hot lemon”, which is often used as a home remedy for colds, is not as good as its reputation. Rather, use lukewarm water instead of pouring the bubbly hot water from the kettle over the squeezed lemon juice. For example, it is much more suitable Sea buckthorn juice or products based on the acerola cherry . Vitamin C is also offered as a dietary supplement, often in this form in combination with zinc.
With the right dose of vitamin C, you should face the cold season with calm!
