Vitamin C (ascorbic acid)

What role does it play in the organism?
This is one of the best-known vitamins. It is essential for the formation of connective tissue, bone tissue, the teeth, wound healing and a number of other metabolic processes, like the absorption of iron.

What foodstuffs contain it?
Good dietary sources of vitamin C are green peppers, salads, broccolis, Brussels sprouts, potatoes, rose hips and fresh fruits. Cooking, frying, long soaking, draining off the cooking water, reheating dishes cause significant ascorbic acid loss.

Kit fenyeget C-vitamin-hiány és mit okoz a hiányállapot?
Its deficiency disease is scurvy that had been raging for centuries all over the world. For example, when Vasco da Gama reached the shores of India by sailing round Africa, during the journey that took 10.5 months, 100 of his crew consisting of 160 men died of scurvy, the most typical symptom of which is the appearance of bleedings all over the body. The feeling of constant fatigue and weakness, as well as irritability, loss of appetite and weight loss are all signs of a milder vitamin C deficiency. Increased vitamin C intake is required for mental and physical activities, high temperature, stress, diseases and the convalescence period following operations.

What is the recommended intake for vitamin C?
The daily requirement is 35-60 mg for children depending on age and 60 mg for adults.

What are the health risks of excessive vitamin C intake?
A daily intake permanently exceeding 1000 mg results in being prone to kidney stone formation and may also cause iron overload.