Daily dose of vitamin C. We observe the measure: the correct dosage of ascorbic acid The daily rate in vitamin C

Vitamin C is one of the varieties of ascorbic acid and plays an important redox role in the body. Without his participation, the full functioning of the immune system is impossible.

The body becomes defenseless against infectious agents. The processes of metabolism, blood clotting and tissue regeneration are disrupted. Difficulty in the absorption of other vitamins.

Therefore, it is important to receive a daily portion of ascorbic acid, which is mandatory for maintaining a full life, along with the food consumed.

It is enough to eat only 150 g of oranges to provide the daily requirement of this essential vitamin.

Plants are considered to be natural pantries of vitamin C. Eating citrus fruits, green vegetables (bell peppers), various types of cabbage, black currants and wild roses (fruits and infusions from the leaves), potatoes (especially baked), tomatoes and apples ensures that you do not face a deficiency of ascorbic acid.

This table shows what they contain:

Daily norm

It has been proven that vitamin C is absorbed more easily in youth, so the need for ascorbic acid increases in older men and women.

The harsh northern climate, as well as the hot tropical climate, contribute to an increase in the daily intake of vitamin C by 20-30% (up to 250 mg). And stress, illness and smoking increase the need for this vitamin by 35 mg per day.

To avoid health hazards, the daily intake of the vitamin should be from 50 to 100 mg. During therapy, doctors can prescribe 500-1500 mg of the substance per day.

For men

The main dose of vitamin C should be obtained from food

A lack of vitamin C in the male body leads to a decrease in the density of sperm in the seminal fluid and to their loss of ability to move (especially for smokers).

For women

Most often they complain of a feeling of weakness and lethargy. They have increased capillary fragility.

Lack of blood supply leads to brittle hair, bleeding gums and skin rashes.

To maintain female beauty and health, it is enough to consume 60-80 mg of ascorbic acid daily.

The daily vitamin C requirement for women taking oral contraceptives should be higher than the standard women's daily allowance. This is explained by the fact that the concentration of the vitamin in their blood is reduced.

For children

Vitamin C is especially necessary for children's bodies.

It is important to provide the baby with the proper amount of ascorbic acid entering the body. The growth and restoration of children's bones, tissues, blood vessels, as well as immunity depend on this.

Vitamin C is essential for the complete absorption of iron. It has a positive effect on the functioning of internal organs and the state of the child’s nervous system.

The daily intake for children varies from 30 to 70 mg per day. The prescribed norm is determined by the age and weight of the baby.

For a cold

The amount of ascorbic acid not received from food can be obtained from multivitamin complexes, the required dosage of which can be determined by a doctor.

To prevent infection with viral colds and for their treatment, it is recommended to increase the dose of ascorbic acid to 200 mg (500 mg for smokers).

This will help you regain strength faster.

Part of the daily value of vitamin C should be taken from food. Patients are advised to drink tea with lemon, berry fruit drinks, vitamin infusions of wild rose throughout the day.

During pregnancy

It is important for the expectant mother to provide her developing baby with a sufficient supply of vitamin C. It is responsible for the production of collagen, which goes into the structure of connective tissues.

The daily dose of ascorbic acid consumed should be at least 85 mg.

For athletes

For people involved in professional sports, as well as those who work hard physically every day, experts recommend consuming from 100-150 to 500 mg of vitamin C per day.

Vitamin C is one of the main elements of sports nutrition

Ascorbic acid will help them strengthen tendons, ligaments, bones and skin. This powerful antioxidant activates the immune system.

Vitamin C is involved in protein synthesis. It regulates the absorption of protein consumed by the athlete. In addition, ascorbic acid suppresses the production of cortisol.

Considering these properties, this vitamin can be additionally included in sports nutrition.

It can be taken before and during training, which will help protect muscles from destruction.

Vitamin C overdose

The daily dose of ascorbic acid should correspond to the recommended standards. Otherwise, an overdose will occur, the symptoms of which can be either temporary or remain with the person even after treatment of vitamin deficiency.

Excess vitamin C is fraught with kidney stones, decreased vascular permeability and severe allergic reactions.

Shortage

An acute deficiency of vitamin C can result in scurvy. With this disease, collagen production gradually decreases and connective tissue weakens. As a result, the patient develops bruises, painful sensations in the joints, wounds have difficulty healing, and even hair loss.

Swelling and bleeding of the gums are noted. Due to softening of tissues and fragility of small vessels, teeth fall out. Painful manifestations are accompanied by depression.

In case of scurvy, it is necessary to urgently restore consumption with food or. Otherwise, the patient may develop iron deficiency anemia. Possible death.

If you care about your health, then you need to make sure that you have enough vitamin C in your diet every day.

The daily need of the human body for ascorbic acid can be satisfied by eating oranges, green peppers, rose hips, black currants and other healthy plants and foods.

Contents:

Daily dosage of the vitamin for children, women and men. When should you take it? Possible contraindications.

Vitamin C (ascorbic acid, “ascorbic acid”) is the main element of the diet, without which normal human development and growth is impossible. This substance is classified as water-soluble, and its excess is excreted in the urine. But not everyone knows that the body needs a regular supply of it, and a decrease in the daily norm often leads to serious consequences.

What is the norm of vitamin C per day? What are the risks of ascorbic acid deficiency? Is its excess dangerous for health? These issues require detailed consideration.

Beneficial features

The benefits of ascorbic acid have been confirmed by dozens of different studies. At the same time, scientists were able to prove the following effect on the body:

• Restoration of epidermal cells, ligaments, tendons and vessels of the circulatory system. All this rejuvenates the body, making it resistant to modern challenges - negative ecology, hard work, unfavorable climate, and so on.
• Accelerates the healing of wounds and scars. For this reason, ascorbic acid is often prescribed in the postoperative period or after injury.
• Strengthening and restoration of bones, teeth and cartilage tissue.
• Supply of the required amount of antioxidants that block processes associated with the negative effects of radicals hazardous to health. A sufficient supply of vitamin guarantees slowing down the aging process, reducing the risk of developing malignant tumors and diseases of the cardiovascular system.
• Strengthening the immune system and protecting against the negative effects of viral diseases.

It is worth remembering that The human body is not able to synthesize ascorbic acid. For this reason, the need for it must be covered from food. In addition, the following points should be taken into account:

• If the daily dose of the element is regularly supplied to the body, this contributes to rapid recovery and the absence of complications.
• Ascorbic acid should be taken only as an addition to the main diet. It will be effective only in combination with other vitamins and minerals.

Daily dosage

When planning your diet, you should take into account vitamin intake standards to avoid overdose or deficiency. In the case of ascorbic acid, dosage requirements depend on the person’s age, health status and a number of other factors (more on this below). Here it is worth highlighting the following regularities:

1. Children. It should be noted that the norm of ascorbic acid in children is lower than in adults. In this case, the need for the element appears immediately after birth:
   • up to six months of age – 30 mg;
   • from six months to a year – 35 mg;
   • from one to three years – 40 mg;
   • from four to ten years – 45 mg.
2. Daily norm for men and teenagers higher than in children. This vitamin can strengthen the immune system and improve the functioning of many “male” systems. To cover the need for an element, males must take:
   • at the age of 11-14 years – 50 mg;
   • from 15 years onwards – 60 mg.
3. Norm for women. As for the fair sex, their need for ascorbic acid is similar:
   • at the age of 11-14 years – 50 mg;
   • from 15 years onwards – 60 mg.

   But in some cases women need more consumption:

   • during pregnancy – 70 mg;
   • while feeding the baby – 95 mg.

It is recommended to divide the daily vitamin intake into 2-3 parts. This is due to the fact that the human body immediately uses up the incoming element, and dosed intake is a chance to maintain a high level of the substance throughout the day.


It is worth noting that the need for ascorbic acid changes under the influence of the following factors:

• age;
• gender;
• difficulty of work;
• presence of diseases;
• bad habits;
• environmental features and so on.

So, the daily rate increases in the following cases:

• Residents of the Far North should increase the dosage by 40-50%.
• An old body absorbs ascorbic acid worse. For this reason, from 45-50 years old, it is allowed to increase the dosage by 20-30%.
• Smoking, fever, stress, illness, toxic exposure are additional factors that increase the need for such an important element.

How to recognize a deficiency?

When planning your diet, it is worth knowing the daily requirement of vitamin C and the first signs of its deficiency. Then it will be possible to promptly identify the lack of ascorbic acid and avoid unpleasant consequences for the body. This problem is really relevant. Recent studies conducted by scientists from the CIS countries have only confirmed fears - 60-70 percent of children do not receive enough of the element in question. In this case, the deficiency manifests itself in winter and spring, when the diet is especially depleted (from the standpoint of the presence of vitamin C in the composition).

A lack of ascorbic acid negatively affects the body's ability to resist infections. According to statistics, the incidence of acute respiratory viral infections is increasing precisely because of the reduced intake of vitamin C. This is easy to explain. The action of the element is aimed at destroying pathogenic bacteria, and its deficiency leads to a decrease in the effectiveness of fighting infection.

To recognize a deficiency, you should focus on the following manifestations:

• bleeding gums;
• the appearance of depression;
• excessive irritability;
• joint pain;
• deterioration of the skin condition;
• hair loss;
• bruises under the eyes;
• general painful condition;
• lethargy and apathy.

Indications for use and overdose

Ascorbic acid is an important element of the diet. At the same time, the required vitamin intake per day must be maintained throughout the year. Separately, it is worth highlighting situations when appointment is mandatory:

• liver diseases;
• overdose of anticoagulants;
• overwork;
• growth period;
• pregnancy and lactation;
• infectious diseases;
• hemorrhagic diathesis;
• vitamin deficiency (winter-spring period);
• for bone fractures and so on.

But when planning your diet or taking additional medications, you should not forget about the risk of an overdose of ascorbic acid. This problem often manifests itself as follows:

• diarrhea;
• stomach irritation (when taken simultaneously with aspirin in a large dosage);
• manifestation of hemolysis;
• deterioration in the absorption of vitamin B12;
• damage to tooth enamel;
• worsening problems with diabetes;
• addiction (especially dangerous during pregnancy).

G-Lactone of 2,3-dehydro-L-gulonic acid.

Description

Vitamin C is a water soluble vitamin. First isolated in 1923-1927. Zilva (S.S. Zilva) from lemon juice.

According to the results of numerous scientific studies, ascorbic acid is involved in the regulation of redox processes, carbohydrate metabolism, blood clotting, tissue regeneration, in the synthesis of steroid hormones, collagen; increases the body's resistance, reduces vascular permeability, which is important for various capillary bleeding, infectious diseases, nasal, uterine and other bleeding. Helps maintain healthy skin, participates in immune reactions, improves iron absorption. Has antioxidant properties.

Plays an important role in the functioning of the immune system, helping to increase the body's resistance to viral and bacterial infections.

In diseases accompanied by fever, as well as with increased physical and mental stress, the body's need for vitamin C increases.

Vitamin C is one of the factors that protect the body from the effects of stress. Enhances reparative processes. There are theoretical and experimental prerequisites for the use of vitamin C to reduce the risk of developing cancer.

Sources of ascorbic acid

A significant amount of ascorbic acid is found in products of plant origin (citrus fruits, leafy green vegetables, melon, broccoli, Brussels sprouts, cauliflower and cabbage, black currants, bell peppers, strawberries, tomatoes, apples, apricots, peaches, persimmons, sea buckthorn, rose hips, rowan, baked potato in uniform). It is present insignificantly in products of animal origin (liver, adrenal glands, kidneys).

Herbs rich in vitamin C: alfalfa, mullein, burdock root, chickweed, eyebright, fennel seed, fenugreek, hops, horsetail, kelp, peppermint, nettle, oats, cayenne pepper, red pepper, parsley, pine needles, yarrow, plantain , raspberry leaf, red clover, skullcap, violet leaves, sorrel.

Remember that few people, and especially children, eat enough fruits and vegetables, which are the main dietary sources of the vitamin. Cooking and storage lead to the destruction of a significant part of vitamin C. In states of stress, exposure to adverse environmental factors (smoking, industrial carcinogens, smog), vitamin C in tissues is consumed faster.

For the prevention of hypovitaminosis, rose hips are often used. Rose hips are distinguished by a relatively high content of ascorbic acid (at least 0.2%) and are widely used as a source of vitamin C. The fruits of different types of rose hips collected during the ripening period and dried are used. They contain, in addition to vitamin C, vitamins A, E, sugars, organic acids, and dietary fiber. Used in the form of infusion, extracts, syrups.

An infusion of rose hips is prepared as follows: place 10 g (1 tablespoon) of the fruit in an enamel bowl, pour in 200 ml (1 glass) of hot boiled water, cover with a lid and heat in a water bath (in boiling water) for 15 minutes, then cool at room temperature for at least 45 minutes, filter. The remaining raw materials are squeezed out and the volume of the resulting infusion is adjusted with boiled water to 200 ml. Take 1/2 cup 2 times a day after meals. Children are given 1/3 glass per dose. To improve the taste, you can add sugar or fruit syrup to the infusion.

Daily requirement for ascorbic acid

A person’s daily need for vitamin C depends on a number of reasons: age, gender, work performed, the physiological state of the body (pregnancy, breastfeeding, presence of disease), climatic conditions, and the presence of bad habits.

Illness, stress, fever and exposure to toxic substances (cigarette smoke, chemicals) increase the need for vitamin C.

In hot climates and in the Far North, the need for vitamin C increases by 30-50 percent. A young body absorbs vitamin C better than an older one, so in older people the need for vitamin C is slightly increased.

It has been proven that contraceptives (oral contraceptives) lower the level of vitamin C in the blood and increase the daily requirement for it.

The weighted average physiological requirement for the vitamin is 60-100 mg per day.

Table. Norms of physiological need for vitamin C [MP 2.3.1.2432-08]

The body quickly uses up incoming vitamin C. It is advisable to constantly maintain a sufficient supply of vitamin C.

Signs of hypervitaminosis

Vitamin C is generally well tolerated in doses up to 1000 mg/day.

If taken in too large doses, diarrhea may develop.

Large doses may cause hemolysis (destruction of red blood cells) in people lacking the specific enzyme glucose-6-phosphate dehydrogenase. Therefore, people with this disorder can take increased doses of vitamin C only under the strict supervision of a doctor.

When using large doses of ascorbic acid, pancreatic function may be impaired with impaired insulin synthesis.

Vitamin C promotes the absorption of iron in the intestines.

Vitamin C gummies and candies can damage tooth enamel, so you should rinse your mouth or brush your teeth after taking them.

Large doses should not be taken by people with increased blood clotting, thrombophlebitis and a tendency to thrombosis, as well as diabetes. With long-term use of large doses of ascorbic acid, inhibition of the function of the pancreatic insular apparatus is possible. During treatment, it is necessary to regularly monitor its functional ability. Due to the stimulating effect of ascorbic acid on the formation of corticosteroid hormones, during treatment with large doses, it is necessary to monitor kidney function, blood pressure and the level of hormones in the blood.

The maximum permissible level of vitamin C intake for adults is 2000 mg/day (Methodological recommendations “Norms of physiological needs for energy and nutrients for various groups of the population of the Russian Federation”, MP 2.3.1.2432-08)

Symptoms of hypovitaminosis

According to the head of the laboratory of vitamins and minerals at the Institute of Nutrition of the Russian Academy of Medical Sciences, prof. V.B. Spiricheva, the results of surveys in different regions of Russia show that the vast majority of children of preschool and school age lack vitamins necessary for their normal growth and development.

The situation is especially unfavorable with vitamin C, the deficiency of which was identified in 80-90% of the children examined.

When examining children in hospitals in Moscow, Yekaterinburg, Nizhny Novgorod and other cities, vitamin C deficiency is found in 60-70%.

The depth of this deficiency increases in the winter-spring period, however, in many children, an insufficient supply of vitamins persists even in the more favorable summer and autumn months, that is, it is year-round.

But insufficient intake of vitamins significantly reduces the activity of the immune system, increases the frequency and severity of respiratory and gastrointestinal diseases. According to domestic researchers, a lack of ascorbic acid in schoolchildren halves the ability of leukocytes to destroy pathogenic microbes that have entered the body, as a result of which the frequency of acute respiratory diseases increases by 26-40%, and vice versa, taking vitamins significantly reduces the incidence of acute respiratory infections.

Deficiency can be exogenous (due to the low content of ascorbic acid in foods) and endogenous (due to impaired absorption and digestibility of vitamin C in the human body).

If there is insufficient vitamin intake over a long period of time, hypovitaminosis may develop. Possible signs of vitamin C deficiency:

• bleeding gums
• cyanosis of lips, nose, ears, nails, gums
• swelling of the interdental papillae
• ease of bruising
• poor wound healing
• lethargy
• hair loss
• pale and dry skin
• irritability
• joint pain
• feeling of discomfort
• hypothermia
• general weakness

Preservation of vitamin C during cooking

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When studying the effect of vitamin C on passive smokers, it was found that people staying in smoky rooms experience oxidative stress, which accelerates the progression of atherosclerosis.

Conclusion: Passive smokers need vitamin C supplements.

* dietary supplement. NOT A DRUG

Vitamin C is a substance that is involved in the most important processes in our body, so it is necessary for everyone, young and old. It is very important to include in your diet fruits and vegetables that contain vitamin C, but with its deficiency in the body, it is still necessary to take this substance contained in vitamin or multivitamin complexes.

Most of us, when we hear the phrase "Vitamin C", imagine a bright, juicy and sour lemon, but in fact, this citrus is far from the champion in ascorbic acid content. It is very important to include in your diet fruits and vegetables that contain vitamin C, but with its deficiency in the body, it is still necessary to take this substance contained in vitamin or multivitamin complexes. In order not to harm the body with an excess or lack of ascorbic acid, you need to know what the daily intake of vitamin C is.

Health Benefits of Vitamin C

Before we find out the norm of vitamin C per day for women and men, we will find out why it is needed in general, and whether it can be replaced.

Vitamin C takes part in many vital processes of the human body; it prevents cell aging, increases skin elasticity and helps strengthen bones.

Vitamin C is a strong antioxidant; it fights oxidation processes in the human body. A lack of collagen, which includes this vitamin, can lead to unpleasant problems associated not only with health, but also with beauty and appearance. With a lack of ascorbic acid in the body, wrinkles appear, bones and teeth become fragile, and they become quite easy to break. Previously, when there was a lack of vitamin C in the human body, there was a high probability of a dangerous disease - scurvy. Sailors who embarked on long voyages were especially susceptible to it. Only in the 20th century, when it was proven that the disease was caused precisely by a severe lack of vitamin C in the diet, the number of people affected by it began to decrease. Therefore, now, in remote or sparse vegetation areas, products containing ascorbic acid are practically the basis of the diet.

With a lack of vitamin C in the body, the immune system weakens, which leads to frequent illnesses. The most important hormones serotonin and norepinephrine, necessary to combat various types of inflammation, are produced with the participation of vitamin C.

Iron, necessary to maintain hemoglobin levels, is well absorbed with the assistance of ascorbic acid. Therefore, vitamin C hypovitaminosis can lead to weakness, pain, and insomnia.

Vitamin C requirement per person per day

The daily intake of vitamin C depends on many factors: gender, age, pregnancy, and the state of the body. For example, people who regularly smoke require more ascorbic acid than non-smokers.

In this article we will look at the daily intake of vitamin C for all ages, because, as we have already said, the daily intake of ascorbic acid is different for different groups of people.

On average, a person needs about 80 mg of vitamin C per day. For therapeutic purposes, the use of this vitamin increases several times.

Daily intake of vitamin C for women

Women who lack ascorbic acid in their bodies quickly get tired, experience weakness and lethargy. Severe hair fragility, bleeding gums, inflammation and skin rashes - these symptoms of hypovitaminosis are especially characteristic of the weaker sex. The daily requirement of vitamin C for women is approximately 80 milligrams. This is enough to maintain the health and beauty of a woman. Ladies taking contraceptives should increase the dose of ascorbic acid consumed per day. During pregnancy, the daily requirement of vitamin C for a woman is 85 mg. And during lactation the norm can exceed 100 mg.

The norm for the stronger sex

The daily requirement of vitamin C for a man is 70-100 mg. A lack of ascorbic acid in the male body can lead to a decrease in sperm density, especially for smoking members of the stronger sex. By regularly receiving the daily dose of this vitamin, the ability to conceive is restored if problems in the area were caused by hypovitaminosis. The daily requirement of vitamin C for men during illness (colds) is 200 mg. If the man smokes, then 400 mg.

Ascorbic acid for the prevention of colds, or for already infected people, is useful for both women and men. This will relieve symptoms and speed up recovery. About, - read in a separate article.

Overdose

We talked about what hypovitaminosis of ascorbic acid leads to in the human body. But no less dangerous is exceeding the daily requirement of vitamin C. 200,000 mg is a very strong excess. It is also necessary to ensure that the body does not regularly enter an excess dosage. Of course, it is almost impossible to consume 200 grams of vitamin C per day with food. But the maximum norm of 600 mg (remember, this is the norm for male smokers who are sick, for example, with a cold) should not be exceeded. You need to adhere to the norm described above of 70-100 mg for adults.

The consequences of hypervitaminosis are quite unpleasant. These are allergic reactions, bladder stones, feeling tired, and even more serious problems.

Additionally, taking your daily dose of vitamin C at one time is not recommended. It is better that the daily dose is taken 3 times. This way the vitamin will be better absorbed and bring maximum benefits.

Vitamin C was isolated from lemon juice in 1923 - 1927 and is soluble in water. This is a fairly strong antioxidant that plays a vital role in the regulation of oxidative/reductive processes in the human body; it takes part in the synthesis of catecholamines and steroid hormones, procollagen and collagen, as well as in the metabolism of iron and folic acid.

Vitamin C regulates blood clotting, it normalizes capillary permeability. Hematopoiesis is impossible without ascorbic acid. It also helps with allergies and against various inflammations.

In addition to all this, ascorbic acid protects the human body from various consequences of stress. Protection against infections and reparative processes are enhanced. The impact of allergens is reduced. Vitamin C helps the absorption of iron and calcium, it removes toxic elements such as copper, mercury and lead.

During times of stress, vitamin C, much better than other vitamins, helps to overcome the emotions and physical manifestations of this very stress. Since our body If there is no way to create reserves of this vitamin, then it is extremely important for us to get it from the outside. Heat treatment destroys it, since it dissolves in water and is highly susceptible to temperature influence.

Where can I get it

There is not much vitamin C in animal products, however, a large amount of it can be found in plant foods:

There are also a sufficient number of herbs that are rich in this vitamin:

It is important not to forget that heat treatment, biochemical treatment and storage lead to the destruction of large reserves of vitamin C in food products. Also, quite a lot of it is burned in the body during stress, during smoking and other possible sources in which cells are damaged. Various medications, for example, contraceptives or even a simple aspirin have a huge impact on the amount of vitamin C in the body.

In order to prevent hypovitaminosis, in addition to various preparations containing vitamins, rose hips are also used, or rather, its fruits; they contain a fairly large amount of ascorbic acid.

A tincture of these fruits is made as follows:

You should take this half a glass after meals, twice a day. Children are given a little less than half a glass. You can add sugar or syrup to the tincture.

If you are going to make syrup from rose hips, then in addition to the juice of these fruits, you need to add extracts of various berries, for example, extracts of viburnum, chokeberry, cranberries, etc. To all this you need to add ascorbic acid and sugar. This is prescribed to children for preventive purposes. body half a teaspoon two or three times a day. You need to drink this syrup with water.

Daily value of vitamin C

The daily requirement of vitamin C for a person depends on certain reasons. From his gender, age, type of activity, pregnancy or breastfeeding, as well as from various climate conditions and bad habits of a person. For example, fever, stress and illness, as well as smoking increase a person’s need for vitamin C.

In hot or cold climates, the need for a daily dose of vitamin C increases by as much as thirty or even fifty percent.

Young people learn much better this vitamin than the elderly, therefore, the daily requirement of vitamin C in the elderly increases. It has also been scientifically proven that birth control pills reduce the level of ascorbic acid in the body, therefore, those who take them also increase the daily requirement of vitamin C. The average requirement of vitamin C in a person is from sixty to one hundred milligrams per day.

It is necessary to increase and decrease the dose of ascorbic acid gradually, so as not to burden the body with the sudden introduction of a large dose.

Hypovitaminosis and its symptoms

The results of various surveys in various territories of the Russian Federation make it clear that today a huge number of children of preschool and school age are deficient in vitamins, which are so necessary for their normal development and growth. Vitamin C in this case is not exception. Its deficiency was found in ninety percent of children who were examined. In Yekaterinburg, Nizhny Novgorod, Moscow and other cities of the Russian Federation, a deficiency of this vitamin was found in seventy percent of children.

This deficiency increases mainly during the winter/spring period, unfortunately, however, the deficiency remains at other times of the year. This is clearly a negative fact, because an insufficient amount of vitamins in the body significantly affects the functioning of the immune system, definitely not for the better. This increases the frequency and intensifies the process of respiratory and gastrointestinal diseases.

From the researchers' data it follows that vitamin C deficiency in school-age children several times reduces the ability of leukocytes to cope with pathogens that enter the body. Consequently, the frequency of respiratory diseases increases. And the consumption of vitamins, on the contrary, reduces the rates of acute respiratory diseases.

Due to a deficiency of vitamin C in food, exogenous deficiency may occur. And due to improper absorption and assimilation of ascorbic acid, endogenous deficiency may occur.

In cases of prolonged insufficiency of vitamin intake into the body, hypovitaminosis may appear. . Here are its symptoms:

1. Gums are bleeding
2. Teeth fall out
3. Bruises appear extremely easily
4. Wounds do not heal well
5. General lethargy of the body appears
6. Hair starts to fall out
7. Skin becomes dry
8. The person becomes more irritable
9. There is a general feeling of illness
10. Joint pain
11. The person feels general discomfort
12. Depression appears

So that vitamin C is preserved during food processing, it is important to follow these simple rules:

• Cook the cabbage for no more than an hour.
• Cook the cabbage soup on the stove at a temperature of seventy degrees Celsius for no more than three hours.
• If the cabbage soup is made from sauerkraut, then it should be cooked for no longer than an hour.
• Boil the potatoes with their skins on for no more than thirty minutes.

Treatment and prevention of vitamin deficiency and hypovitaminosis

The daily intake of ascorbic acid must be increased in the following cases:

1. During the period of human growth.
2. During lactation.
3. During pregnancy.
4. When a person is overtired.
5. After suffering from serious illnesses, when the human body is recovering.
6. In winter, in case of a high risk of various infections.
7. In case of hemorrhagic diathesis.
8. For bleeding from the nose, lungs, uterus, etc.
9. In cases of overdose of anticoagulants.
10. For intoxication and various infections.
11. In case of nephropathy in pregnant women.
12. For liver diseases.
13. If a person has Addison's disease.
14. In cases of bone fractures.
15. If the wounds do not heal well.
16. For muscular dystrophy.

Use vitamin C with caution in case of individual hypersensitivity to it. Otherwise, various adverse allergic reactions may occur.

Hyperdoses of ascorbic acid

Pauling expressed the opinion that a considerable number of diseases associated with colds can be prevented or weaken with vitamin C. Polling believes that within a few decades in much of the world it is possible to eradicate colds using ascorbic acid. For this, he recommends taking vitamin C up to ten grams daily, considering a daily dose of 0.25 grams four times a day with meals as the norm. This dose must be increased during contact with patients, fatigue and hypothermia.

As soon as a cold begins, it is recommended to take four grams for the first four days, three grams for the next four days, then the dose is reduced to one/two grams over the next week. Pauling's calculations tell us that a person needs to take half a kilogram of vitamin C per year. This is about one and a half grams per day.

However, in our time, Pauling's assumptions require serious research, given the possibility of overdoses.

Vitamin C is well tolerated even in large doses, while:

The WHO expert committee adopted the concept of an exactly permissible dose of ascorbic acid per day and it should not be higher than 2.5 mg/kg of total body weight, as well as a conditionally permissible dose of acid per day of seven and a half milligrams per kilogram.

Latest data

During a study of the effect of ascorbic acid on those who smoke passively, a factor was revealed that those who are often in smoky rooms begin to feel stress, which accelerates the appearance of atherosclerosis.