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Is vitamin C healing or just preventive of colds?
The recommended intake for vitamin C is easily achievable with our diet. According to the data of the National Consumption Study II, all age groups in Germany reach or exceed the recommended intake. For adults, this is 110 mg a day for men and 95 mg a day for women. Pregnant women and nursing mothers have a higher need - here the recommended intake is 105 mg or 125 mg per day. For smokers, the recommended daily intake is 135 mg for women and 155 mg for men.
Vitamin C: A Real Help with Colds? Image: nikodash - fotolia The best suppliers of vitamin C are vegetables and fruits and products made from them, such as juices and smoothies. Due to their high vitamin C content and the amount consumed, citrus fruits, peppers, cabbages and potatoes are major sources of vitamin C in winter. For optimal vitamin C intake, the DGE recommends daily as many as possible to eat 5 servings of vegetables and fruits - preferably with each meal. Already a glass of orange juice and a portion of cooked broccoli (150 g) or a portion of cooked Brussels sprouts (150 g), a kiwi and an apple provide 150 mg of the vitamin. When processing food, vitamin C may be lost due to the effects of oxygen or high temperatures or its solubility in water. Vegetables and fruits should therefore be washed thoroughly, but only briefly, and vegetables should be steamed briefly.
What do we need vitamin C for??
The water-soluble vitamin C - also called ascorbic acid - is the best-known vitamin ever. Of course, it is mostly contained in vegetables and fruits. Sea buckthorn berries (juice), sweet peppers, blackcurrants and parsley (100 mg / 100 g) are particularly high in vitamin C. Many processed foods, such as meat and sausage products, contain vitamin C as an additive to preserve them and preserve their original color. Vitamin C fortified foods are also on the market.
Vitamin C interferes with many metabolic processes. Among others, it is involved in the formation of connective tissue, bones and teeth. It works as an antioxidant, meaning that it blocks harmful compounds such as free radicals and reactive oxygen species, thereby protecting the cells and molecules in the body from damage. During digestion, it improves the utilization of iron from plant foods and inhibits the formation of cancer-causing nitrosamines. Vitamin C deficiencies are virtually eliminated in industrialized countries. Already 10 mg of vitamin C per day prevent the most severe form of vitamin C deficiency scurvy, previously often described as a maritime disease.
Revised vitamin C reference levels - what has changed??
Following the approach taken by the European Food Safety Authority (EFSA), the derivation of the reference levels for vitamin C intake in 2015 has been revised. This has changed the reference levels for infants, children and adolescents and slightly for adults. For infants, a new estimate of 20 mg of vitamin C per day was set instead of 50-55 mg per day. The breastfeeding reference is no longer 150 mg vitamin a day but 125 mg. Lower values have also been found for children and adolescents.
Instead of the previously recommended daily intake of 100 mg of vitamin C per day for men and women, the reference value for men increased to 110 mg, for women it was reduced to 95 mg. The decisive factor for the sex differences in the metabolism of vitamin C is the body weight. Therefore, women's vitamin C needs are derived from the needs of men and body weight. For smokers, the reference levels of 135 mg for women and 155 mg for men per day are higher because they have lower vitamin C concentrations in the blood and higher metabolic losses. (DGE)