Vitamin C or Ascorbic acid

Vitamin C is one of the most powerful and well-known antioxidants, found in large quantities in foods of mainly plant origin, such as citrus fruits, peppers, broccoli, strawberries, tomatoes, etc.

The human body cannot synthesize this vitamin independently, so it must be taken from its daily diet. The extremely stressful conditions of nature, such as glaciers, floods, heat and drought, probably forced (led) the mammalian organism to produce vitamin C in their bodies autonomously, except for some species, such as bats and man, who must receive it daily through his diet.

Vitamin C helps fight "free radicals", especially in those areas where most of them contain water, such as the inner part of the cells and is considered a powerful antioxidant agent,

In addition, vitamin C takes part in the metabolism of the amino acids tryptophan and tyrosine and is necessary as it also helps the absorption of iron. At the same time, it is a necessary component for the absorption of calcium and phosphorus. One of the best-known actions of ascorbic acid is that it is essential for the proper functioning of the immune system, helping to increase the production of white blood cells and antibodies, especially interferon, a protein/antibody protectively surrounds cell membranes, thus discouraging the entry of viruses.

The benefits of vitamin C

• It is essential for producing collagen, the main structural protein found in connective tissue, resulting in tighter and brighter skin.

• It increases the production of lymphocytes, that is, armies of white blood cells that deal with foreign invaders in our body, such as infectious bacteria and viruses.

• It is a powerful and effective antioxidant which protects our body from free radicals that cause oxidative problems. In addition, it regenerates depleted glutathione and vitamin E while activating enzymes that seek out and destroy free radicals.

• It lowers blood pressure and therefore reduces the possibility of hypertension and the severe health problems that follow, such as cardiovascular diseases.

• It ensures the proper dilation of the blood vessels resulting in better blood circulation, i.e. it reduces the risk of diseases such as atherosclerosis, congestive heart failure, and angina (insufficient blood supply to the heart causing chest pain).

• It dramatically lowers blood lead levels. This is especially important for children living in urban areas, as studies have shown that lead toxicity can lead to developmental and behavioural problems, such as learning disabilities and lower IQ.

• It participates in the production of haemoglobin and helps the absorption of iron from food.

• With the help of vitamin C, L-carnitine is created, which helps the body burn fat for energy.

• Vitamin C levels can affect our mood and overall mental health, as it is necessary to manufacture many important neurotransmitters, including dopamine, norepinephrine and epinephrine.

• Vitamin C helps fight certain types of cancer, such as oesophagal, pancreatic, and uterine.

• Vitamin C intake has been shown to help fight cataracts by increasing the amount of blood flow to the eye.

Difference between natural and synthetic vitamin C

Ascorbic acid is the chemical name of vitamin C. Vitamin C exists in 2 forms: L-ascorbic acid and D-ascorbic acid.

L – ascorbic acid also comes in 2 forms:

1. Physical form

It is found in fruits and vegetables and natural food supplements.

2. Composite form

We find it in classic supplement formulations like effervescent and chewable tablets.

There are considerable differences in absorption and action in the body between the natural and the synthetic form. Most vitamin C supplements on the market are artificial. They are made from plants such as corn which, through high heat, pressure and chemicals, are converted into glucose, which converts the sugars into ascorbic acid. On the contrary, according to common opinion and belief, synthetic ascorbic acid and natural vitamin C do not have the same structure or the same elements at the molecular level. The synthetic form is a chemical sub-derivative and differs from natural vitamin C.

Vitamin C and cooking

Finally, it is worth noting that vitamin C is water-soluble and sensitive to temperature, which should be considered when preparing foods. Thus, raw vegetables are preferable to boiled ones.

Vitamin C in training

Supplementing with vitamin C during winter is considered a widely accepted tactic for hard trainers. Vitamin C helps remove lactic acid that accumulates during training, and studies have shown that its supplementation is likely to improve the performance of athletes and contribute to faster recovery.

The recommended doses should be doubled or tripled in athletes who are dieting and training hard as a catabolic biochemical environment is created. The body reduces its natural antioxidant protection, and the elimination rate of vitamin C also increases.

Natural Sources

Fruits Guava Papaya Oranges Kiwi Watermelon Lemon Berries Cherry Black raisin Avocado Melon Peach Grapes Strawberries Banana

Vegetables Red pepper Cabbage Spinach Broccoli Brussels sprouts Asparagus Tomato Cauliflower Parsley Peas Carrot Pumpkin Artichokes Herbs Kale