13 vitamin kami terbagi menjadi larut dalam air dan larut dalam lemak.
- Fat-soluble vitamins are stored in fatty tissue so the body can use them when needed. There is virtually no harm to this vitamin, all that is ingested and not used today, is full of times of scarcity. Fat-soluble vitamins are A, D, E and K.
- Water-soluble vitamins, as the name implies, are diluted in water and easily excreted in the urine. There is virtually no storage in the body, and anything that is not currently used is removed. Family B vitamins and vitamin C are water soluble vitamins.
The Importance of Vitamin C
Because vitamin C is water-soluble, the risk to severe toxicity from overeating is very low, as all the advantages are easily excreted in the urine. A very large daily intake, usually above 2000 mg per day, is needed to make it toxic.
Vitamin C is a nutrient that must always exist in one's diet, because it is not produced by the body. It participates in several organic processes, such as the production of collagen skin and the conversion of cholesterol to bile acids - which aid in the digestion of fat. In addition, it helps the absorption of iron, found in vegetables such as peas (beans, beans, lentils, etc.).
But one of its main benefits, preventing flu and flu, is nothing more than a myth. "Although it is well known that avoiding the flu is not really happening, no scientific research has been able to prove this point, although it has shown a decrease in the period of illness and improvement of symptoms," said nutritionist Luis Ricardo de S. Alves, of Nutrição Fácil.
However, because it is easy to donate electrons to the body, vitamin C is a powerful antioxidant, protecting the body from harmful free radical actions, which can lead to cardiovascular problems, muscle damage and premature aging. As this radical production increases when there is physical exercise, because of its absorption by oxygen, it is even more suitable for running.
"In addition to reducing oxidative stress, vitamins help runners reduce pain after exercise and protect the tendon, it also helps the body produce collagen that is part of the tendon, cartilage, joints and ligaments," says nutritionist Tarcila Beatriz Ferraz de Campos.
With balance
Although important for the body, no need to swallow vitamin C in large quantities. "No marathon runner needs vitamin C supplements - although this is the best-selling supplement on the planet, only ultra marathon runners (over 42 km) should be supplemented with this vitamin, however, no more than 500 mg per day and even for a short time (approaching the competition), "Alves explained.
Therefore, vitamin C supplements are only indicated by a dietitian's prescription. The ideal is to get the nutrients through the daily diet in a balanced way, so that its properties are utilized. "The ideal daily intake comes from 10 to 15mg of vitamin C," he added.
Fruits, especially citrus fruits such as oranges, lemons, acerola, papaya, strawberries, mangoes, grapes, tomatoes, pineapples, cashew nut, bananas, apples, apricots, plums, pineapples, acerola and natural fruit juices are rich in nutrients. Some vegetables such as lettuce, cabbage butter, carrots, broccoli, pods, cooked artichokes, okra, spinach, cabbage, watercress, arugula and peppers are also good orders. "With regard to animal sources, vitamin C is more present in the liver and less in muscle," says Tarcila.
Although not so common, in some individuals too much vitamin can increase kidney stones and iron overload. "A daily dose of 500mg of vitamin C may interfere with the absorption of vitamin B12.If the dose is greater than 1g the individual may experience vitamin B12 deficiency," said the nutritionist.
Vitamin C has a range of functions in the body, among the most important are the formation of collagen, which is a necessary substance For bones, ligaments, tendons, muscles, skin and blood vessels. For this reason, adequate levels of ascorbic acid are required, for example, for proper wound healing.
Vitamin C is also important in the following functions: Absorption of iron by the body. Synthesis of noradrenaline, which is a neurotransmitter. Synthesis of carnitine, A substance that assists in the functioning of mitochondria. Metabolism of prostaglandins, which gives it some anti-inflammatory effect.
Antioxidant action.As with all vitamins, the beneficial effects of vitamin C are often overestimated and much of what is attributed to it Does not have the scientific basis. Our body needs adequate levels of vitamin C to function well. However, from a certain amount, all excess is eliminated by the kidneys.
The body does not store ascorbic acid that it does not need. Our body needs vitamin C to produce muscles, but taking vitamin C supplements will not make you stronger. Likewise, ascorbic acid is important in healing, but if filling with vitamin C will not make a wound close faster than usual. The same reasoning applies to the functioning of the immune system: unless you have some degree of vitamin C deficiency, taking supplements will not help at all in curing or preventing infections. We can make the following analogy: a precise car To work, but it does not work better or worse if the tank is full or half full.
We need an X amount of vitamin C to work, but there is nothing that proves that beyond this amount there are benefits. Scientific studies have failed to prove that there is any relationship between vitamin C intake and prevention of chronic diseases. There is no scientific basis for claiming that vitamin C has any preventive effect on any type of cancer, cardiovascular disease, stroke, cataract or macular degeneration. There is also no evidence that vitamin C also helps prevent aging, combats stress , Improve concentration, mood, give more strength or reduce fatigue from day to day.
RICH FOOD IN VITAMIN There are not many mysteries there, monsters. Ascorbic acid can be found in various foods, my friend. This shows that consumption of 90mg for men and 75mg in women. Intensive and elderly, it is recommended that more consumption at home 120mg per day.
FRUITS
- Acerola – 100 grams has about 1067 mg.
- Guava – 100 grams has about 228 mg.
- Cashew – 100 grams holds about 219 mg.
- Kiwi – 100 grams has about 93 mg.
- Strawberry – 100 grams has about 59 mg.
- Orange – 100 grams has about 53 mg.
- Lemon – 100 grams has about 53 mg.
- Pineapple – 100 grams has about 48 mg.
VEGETABLES
- Broccoli – 100 grams has about 89 mg.
- Pepper – 100 grams has about 80.4 mg.
- Cauliflower – 100 grams has about 48 mg.
- Watercress – 100 grams has about 43 mg.
- Garlic – 100 grams has about 31 mg.
- Spinach – 100 grams has about 28 mg.
- Potato – 100 grams has about 20 mg.
- Arugula – 100 grams has about 15 mg.
- Tomato – 100 grams has about 14 mg.
- Lettuce – 100 grams has about 9 mg.
- Onion – 100 grams has about 7 mg.