The direct consequence of the lack of this vitamin in our bodies is the appearance of the disease called scurvy, now virtually disappeared in developed countries, thanks to the discovery of ascorbic acid found in acidic fruits such as lemon, orange and kiwi .
If we consume foods bearing ascorbic acid enhances the absorption of iron in blood, for example if during a meal of orange juice, we multiply by three the absorption of iron.
But we must be careful because in the same way that is favorable when there is a lack of this mineral in the body, there may be a surcharge if we take too much vitamin C. It appears that the amount accepted as beneficial would be 10 mg per day. There are some groups called “at risk” for having these in greater need for this vitamin and are:
Smokers: We have shown that smokers have a lower percentage of ascorbic acid in the blood. It is recommended to take a minimum of 100 mg of vitamin C per day to counteract the action of snuff.
Athletes: The practice of sport or even a situation of stress can lead to a decrease in the amount of this nutrient. It is recommended in these cases ingesting 200 ml of orange or grapefruit juice containing 100 mg of vitamin C.
Pregnant women and the elderly: In the case of pregnant women increases the needs of all types of nutrients and so it is advisable to increase intake.
In the case of elderly vitamin deficiency may be due to the impossibility of even eating raw fruit or a juice made daily. It is also harmful overdose of this vitamin by vitamin supplements without medical supervision and should only supplement the diet with vitamins if there is a real deficit, as it may have side effects such as vomiting, diarrhea and increased iron unnecessary.
Incoming search terms for the article:
Possibility Related Posts:
Posted in Healthy Tips | 
Tags: ascorbic acid, diarrhea, diet supplement, mineral, nutrients, pregnant women, vitamin C, vomiting