VITAMINA C: BENEFICII, PROPRIETĂȚI ȘI ALIMENTE
„Ai răcit? Ia o doză bună de vitamina C!” De câte ori ai auzit această frază? Vitamina C are un statut de superstar printre nutrienții pe care îi consumăm zilnic. Hai să aflăm împreună la ce folosește și care sunt beneficiile vitaminei C.
Ce este vitamina C
Vitamina C, sau acidul ascorbic, face parte din grupul așa-numitelor vitamine hidrosolubile, adică acelea care nu pot fi stocate în organism, ci trebuie administrate regulat prin alimentație. Pe lângă faptul că se dizolvă în apă, vitamina C este sensibilă la temperaturi ridicate, astfel că beneficiile acesteia se pierd în cazul fierberii în apă.
Ce face vitamina C?
Vitamina C, sau acidul ascorbic, participă la multe reacții metabolice și la biosinteza aminoacizilor, hormonilor și colagenului. Este vitamina C bună pentru piele? Da, datorită puterii sale antioxidante puternice, vitamina C ajută organismul să protejeze pielea de stresul oxidativ din mediul înconjurător, susținând funcțiile barierei epiteliale împotriva agenților patogeni, fiind de fapt un ajutor în vindecarea rănilor. În plus, alte beneficii ale vitaminei C sunt facilitarea formării colagenului, promovarea sănătății dinților și gingiilor și întărirea barierelor sistemului imunitar.
Vitamina C contribuie și la dezvoltarea armonioasă a organismului și la regenerarea țesuturilor, fiind esențială pentru stimularea vindecării rănilor.
La nivel cerebral, vitamina C este responsabilă de crearea neurotransmițătorului numit norepinefrină, care ajută la controlul utilizării substanțelor din sânge, în special a glucozei.
Alimente cu vitamina C
Vitamina C se găsește în principal în alimente proaspete: în unele fructe și legume precum portocale, căpșuni, mandarine, kiwi, lămâi, spanac, broccoli, roșii și ardei. Este o vitamină deosebit de sensibilă la lumină, aer și căldură, deteriorându-se ușor în timpul depozitării și preparării termice. Pentru a beneficia pe deplin de vitamina C, aceste alimente trebuie păstrate maximum 3-4 zile și consumate crude.
Iată o listă de alimente care conțin cea mai multă vitamina C la 100 g:
-ardei iute 229 mg
-coacăze negre 200 mg
-ardei 151 mg
-kiwi 85 mg
-varză de Bruxelles 81 mg
-conopidă 59 mg
-căpșuni 54 mg
-spanac 54 mg
-portocale și lămâi 50 mg
Cantitatea de vitamina C de care ai nevoie zilnic depinde de vârstă. Conform Institutului Național de Sănătate, doza zilnică recomandată pentru bărbați este de 90 mg, iar pentru femei 75 mg (85 mg în timpul sarcinii).
Deficit de vitamina C
Lipsa vitaminei C, sau acid ascorbic, provoacă scorbut, o boală care în trecut era răspândită printre marinarii care trăiau pe nave și nu consumau alimente proaspete luni la rând. Simptomele scorbutului sunt apatie, anemie și lipsa poftei de mâncare, urmate de alte semne precum sângerarea gingiilor, căderea dinților, dureri musculare și hemoragii subcutanate.
Exces de vitamina C
Un aport excesiv de vitamina C, sau acid ascorbic – care poate fi cauzat de o dietă dezechilibrată sau de abuzul de suplimente – poate duce la probleme renale, cu formarea de pietre, sau la un exces de fier, deoarece vitamina C favorizează absorbția acestuia.
Excesul de vitamina C poate duce la simptome precum dureri de cap, arsuri la stomac, vărsături, diaree, gastrită și crampe abdominale, dar și slăbiciune, amețeli și bufeuri de căldură.
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