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 Melchor Lim

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Vitamin C

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Vitamin C deficiency in the body, symptoms and best vitamin sources

Vitamin C is known to strengthen immunity by successfully preventing winter viruses, but studies have shown that it also helps prevent cardiovascular diseases, prenatal health problems, eye diseases, cell damage, and skin aging. Vitamin C also helps the body to absorb the necessary substances such as iron.

Vitamin C is a water-soluble vitamin. It cannot be synthesized or accumulated by the human body, so it is important to include in the diet fruits and vegetables rich in vitamin C or to take it in the form of a dietary supplement. THIS ORGANISM IS NECESSARY TO RECEIVE C VITAMIN EVERY DAY.

Over 100 studies have been conducted over the past decade, revealing the growing list of vitamin C benefits. Since vitamin C is not produced by the human body, it is very common for people to have a deficiency.

DEFICIT SYMPTOMS

Weak immune system, Quickly bruising, Nose bleeding, Bleeding gums, Swollen gums, Slow wound healing, Dry and split hair, Dry, red spots on the skin, Coarse, dry, scaly skin, Digestive disorders

Autoimmune diseases, Swollen, painful joints, Weight gain.

Health problems associated with vitamin C deficiency can become more pronounced over time and cause serious health problems such as high blood pressure, gallbladder disease, stroke, some types of cancer, and atherosclerosis.

SOURCE OF VITAMIN C

The best source of vitamin C is the fresh and uncooked local fruit and vegetables grown organically. Cooking or steaming food reduces the amount of vitamin C, and it also decreases when stored.

TIP:

To get as much vitamin C and nutrients as possible:

1. Eat uncooked and fresh fruits and vegetables.

2. Eat fruits and vegetables immediately after cutting.

3. Steaming instead of boiling vegetables.

Many people choose food supplements because they think it will take more vitamins, but the freshest, uncooked fruit and vegetables are the best source of vitamins and minerals for the body. However, if you have to drink extra supplements, make sure they are of high quality, organic, without additives and other synthetic ingredients that will harm your health in the long term.

Eating 2-3 products each day that contain high levels of vitamin C will help you maintain optimal levels of vitamin C in your body.

8 HEALTH BENEFITS FROM C VITAMIN

1. PROMOTES HEALTHY SKIN AND COLLAGEN

A study of over 4,000 women aged 40 to 74 found that taking a higher dose of vitamin C on a regular basis can reduce wrinkles and wrinkles, dry skin, and prevent aging. Vitamin C participates in the synthesis of collagen, which is essential for skin, ligaments, tendons, bones and blood vessels. It strengthens vascular walls, promotes wound healing and prevents inflammation. There is evidence that after cosmetic procedures such as scar removal, using a cream with vitamin C may reduce skin redness and duration. A high antioxidant diet helps keep your skin healthy and is one of the most important factors to prevent skin cancer.

2. IMPROVING MINING OF MINERALS

In order for the body to absorb the necessary nutrients and function properly, the digestive system from the eaten food or dietary supplements must first take up the nutrients and then help to absorb the blood. The cells then absorb these vitamins, nutrients and help the body reduce inflammation and prevent the development of diseases. Taking vitamin C with iron can increase the absorption of iron in the body, both in adults and in children.

3. REDUCES PODAGRIS RISK

Vitamin C reduces the risk of gout. It is a painful type of arthritis - burning pain, stiffness and swelling, more often in the big toe of the toe. It is caused by too much uric acid in the blood, resulting in the precipitation of uric acid salts in the form of solid crystals in the joints, subcutaneous and other. A long-term study involving men over 40 years of age found that taking 1000 to 1500 mg of vitamin C daily reduces the risk of gout by 31%, reducing the risk of more than 1500 mg of vitamin C by as much as 50% compared to did not use food supplements.

4. FIGHT AGAINST DAMAGES RELATED TO FREE RADIOS

Vitamin C is one of the many antioxidants that can protect against dangerous molecules called free radicals. Free radicals are formed in normal biochemical processes, breathing, digestion and exercise, and can contribute to disease development such as cancer, heart disease and arthritis. Free radicals are produced by processing food, from toxic chemicals, pollution, smoke, tobacco and radiation.

5. CROPS FOR CROCHETING, VIRUS AND GRIP

It has long been known that vitamin C has a beneficial effect on the immune system and plays an important role in the body's ability to withstand colds, viruses and flu. For prevention, 1000 mg vitamin C is used, but 2000 mg a day if you are already ill to get rid of the virus that has got into your body. During the illness it is important to take vitamin C to reduce the risk of possible complications such as pneumonia or lung infections.

6. IMPROVES STRESS LOSS FOR IMMUNE SYSTEMS

Studies have shown that vitamin C is beneficial for people who have a weakened immune system due to constant stress. Considering that in our society stress has become commonplace, sufficient intake of vitamin C can be an ideal means of overall health improvement.

7. MAKE LOWER INSULT RISK

A study by the American Journal of Clinical Nutrition found that people with high blood levels of vitamin C had a 42% lower risk of stroke than those with the lowest concentration. This can be explained by the fact that people who eat fruit and vegetables have a higher vitamin C level and are generally healthy because they eat more fruit and vegetables.

8. INCREASE PHYSICAL POWER

By eating more vitamin C as part of your diet, you can improve your physical and muscle strength, especially for the elderly. Taking vitamin C in the form of dietary supplements can improve oxygen exchange during exercise and there are studies showing that it can reduce blood pressure. Using vitamin C before serious physical exercises, such as marathon, can prevent upper respiratory tract infections that sometimes occur in this type of activity. Vitamin C also improves lung and respiratory function.

It has been found that between 1000 and 2000 mg of vitamin C per day can reduce the production of histamine in the body (causing an outbreak in asthma patients) and can thus help to improve asthma symptoms.

Smokers or those who are exposed to tobacco smoke should increase their daily intake of vitamin C by 35 mg per day.

C VITAMIN POSSIBLE SIDE EFFECTS

Vitamin C is not accumulated in the body (excess is excreted in the urine), so you should not be afraid of overdose. The body is smart and knows what it needs or does not need. However, it is recommended not to exceed the upper safe limit of 2000 milligrams per day to avoid stomach upset and diarrhea. A recent study found that there is a correlation between vitamin C in the form of dietary supplements and kidney stones. It was found that men taking vitamin C supplements are twice as likely to develop kidney stones than those who do not use a dietary supplement. These results do not apply to men who took vitamin C from fruit and vegetable eating, while women were not studied.

Why are lemons so healthy?

For the first time, lemons were mentioned 300 years ago. However, at that time lemons were not consumed but used as an effective remedy for moths - aromatic lemon slices were put in pockets of clothing. This sunny fruit comes from India, but the name comes from the Chinese word "limung", which means "healthy for new mothers".

Of course, it is recommended to eat lemons not only for new mothers, because it is a vitamin-rich fruit.

Lemon contains В1, В2, D, Р vitamins. They also contain sugar and organic acids, a lot of potassium and the largest amount of citrine from all known fruits. Essential oils give them a unique flavor. But the main vitamin - it is ascorbic acid. Vitamin С plays an important role in the metabolism process and promotes the nourishment of all body tissues. Lemon strengthens and makes the small walls of the blood vessels more flexible.

Undiluted lemon juice is recommended to rinse the neck in case of angina, while diluted lemon juice is an excellent carnivores. But mouthwash with lemon juice will reduce the inflammation of the mucous membrane.

It is advisable to drink lemon juice in case of gout and sediment deposition, cholesterol reduction, appetite improvement and in case of reduced gastric acid. Another lemon is used to dissolve kidney stones. Due to the small urinary effect, lemon helps to normalize the metabolism of the kidney channels. Lemon juice can help even patients with radiculitis - the use of this juice gradually restores the sensitivity of the painful site. Many recipes for sclerosis include lemon juice.

Of course, it is better to drink lemon juice instead of pure, but dilute in the following proportions: dilute one glass of lemon juice with a glass of warm water. If you prefer, you can add some sugar. You just have to remember that citrus fruits can cause allergies. It is therefore advisable to drink such drinks only 2-3 times a week.

Lemon is a great help in maintaining a woman's beauty. It is used, for example, in face masks.

For dry skin. Mix 1 tablespoon of cream with 1 teaspoon of honey, lemon juice and castor oil. Apply the mask on the face skin 7-10 minutes before the morning wash, and you can apply on the cleansed skin in the evening. You won't have to wait long for the result, because your skin will soon become much smoother.

For oily skin. Whip the egg whites, add 1 teaspoon of lemon juice. Apply several times on face for 5-7 minutes. Remove the mask with a cotton swab moistened with tea.

To get rid of freckles and pigment spots, clean your face every day with a lemon slice.

Nail strengthening. Loose, fragile, brittle and shiny nails? Rub them with a lemon-moistened swab, and soon your nail condition will improve.

For colored hair: After washing with shampoo, rinse hair with lemon juice added to water - 1 liter of water 1 tablespoon of lemon juice. This product will perfectly strengthen your hair and make it healthy and shiny.

Dandruff: Mix 3 tablespoons of castor oil or olive oil with 2 tablespoons of lemon juice, rub the resulting mixture into your scalp, put a plastic bag on your head and hold for 15-20 minutes, then wash your head with shampoo.

Lemons are best preserved from all citrus fruits, so they keep vitamins all winter long. By the way, when buying lemons in the store, you should not choose too large lemons with a thick bark - they can turn out old. The fact is that the lemon fruit does not fall from the tree itself in the first year of ripening. If they are not cut off in the autumn, they will turn green again in the spring and ripen for the second time in the summer, becoming considerably larger. Unfortunately, in such fruits the valuable substances are much less than in the new ones.

You should not buy too soft and overripe fruit - they will quickly break even when standing in the refrigerator. It is better to choose a little green, matt and relatively hard lemons. By the way, saturated yellow lemon color does not necessarily mean that the lemon is ripe. It is best to store lemons in the lower compartment of the refrigerator.