Is not so clear.
You probably know a lot about vitamin C. for Example, the fact that it protects from the cold, is struggling with excess weight, and its deficiency is fraught with problems with immunity. But which of these facts are proved scientifically and which are merely guesses.
Vitamin C protects against colds and flu: myth
In the cold you lean on foods rich in vitamin C, hoping to avoid seasonal colds? Alas, it won’t work. Yes, vitamin C is essential in strengthening the immune system, and people whose body is this vitamin in abundance, tolerate the flu and colds much easier. But the chance of getting sick from them as much as the others.
The conclusion is that vitamin C does not prevent colds or the flu, it only helps them to recover.
While doctors warn that in order for the immune system was strong, we must constantly, not from time to time, to consume your regular dose of vitamin C.
A vitamin C deficiency is a rare phenomenon: true
Our body can not synthesize vitamin C, it derives its energy solely from food. Someone who eats vitamin C-rich foods more, someone- less. But in order for our body felt an acute shortage of this vitamin, it is necessary to work hard
Compare recommended daily intake of vitamin C – 75 mg for adult women and 90 mg for men. And, for example, a medium size orange contains about 70 mg. But it is found not only in oranges, but in a huge amount of vegetables, fruits, berries, even legumes. Without realizing it, we almost every meal eat a lot of foods that make us rich in vitamin C. Eat a salad with peppers, parsley and Kale? You have already consumed your daily dose of vitamin C!
Symptoms suggesting that you have a vitamin C deficiency, the following: bleeding gums, nosebleeds, swollen joints, rough, dry skin, bruising. By the way, the critical dose of consumption, after which you can expect all sorts of trouble like scurvy is 10 mg.
Citrus is the best source of vitamin C: the myth
Yes, citrus can be considered an excellent source of this vitamin, but the record is still sweet peppers. A salad bowl with chopped sweet peppers the size of a tennis ball contains 200-300 mg of vitamin C. other great sources of this vitamin include broccoli, Brussels sprouts, cabbage, kiwi, strawberries, papaya, pineapple, melon. And, of course, all citrus fruits, from lemon and ending with the tangerines.
Sufficient amount of vitamin C is the key to good weight loss: partly true
Low blood levels of vitamin C are closely associated with higher body mass index is a special studies at the American University of Arizona. Also in people with low levels of vitamin With a higher percentage of fat and a large waist circumference compared to those who have enough of this vitamin. It turns out that the amount of vitamin C affects the body’s ability to burn fat, using it as energy. But remember: only one eating oranges, you will not bring your figure in order. A diet rich in vitamin C – just one of the conditions for successful weight loss.
Vitamin C is never too much: the myth
Our body has the ability to store vitamin C, so we must constantly replenish its stocks. However, an overabundance of this vitamin is not too good. If the consumption is only slightly higher than normal, nothing bad happens: the body quickly excretes the excess, leaving yourself as much as is required. But if you a day take more than 2000 mg of vitamin C – get ready for trouble. Overdose symptoms of vitamin With the following: upset stomach, bloating, vomiting, heartburn, headaches, insomnia and even kidney stones. Therefore, you should not try to take this vitamin as a reserve.
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