Vitamin C to protect children's health: daily dosage and features of taking ascorbic acid. Vitamin C: benefits, daily intake, deficiency Daily intake of vitamin C
Contents:
Daily dosage of the vitamin for children, women and men. When should you take it? Possible contraindications.
Vitamin C (ascorbic acid, “ascorbic acid”) is the main element of the diet, without which normal human development and growth is impossible. This substance is classified as water-soluble, and its excess is excreted in the urine. But not everyone knows that the body needs a regular supply of it, and a decrease in the daily norm often leads to serious consequences.
What is the norm of vitamin C per day? What are the risks of ascorbic acid deficiency? Is its excess dangerous for health? These issues require detailed consideration.
Beneficial features
The benefits of ascorbic acid have been confirmed by dozens of different studies. At the same time, scientists were able to prove the following effect on the body:
- Restoration of epidermal cells, ligaments, tendons and vessels of the circulatory system. All this rejuvenates the body, making it resistant to modern challenges - negative ecology, hard work, unfavorable climate, and so on.
- Accelerates the healing of wounds and scars. For this reason, ascorbic acid is often prescribed in the postoperative period or after injury.
- Strengthening and restoration of bones, teeth and cartilage tissue.
- Supply of the required amount of antioxidants that block processes associated with the negative effects of radicals hazardous to health. A sufficient supply of vitamin guarantees slowing down the aging process, reducing the risk of developing malignant tumors and diseases of the cardiovascular system.
- Strengthening the immune system and protecting against the negative effects of viral diseases.
It's worth remembering that The human body is not able to synthesize ascorbic acid. For this reason, the need for it must be covered from food. In addition, the following points should be taken into account:
- If the daily dose of the element is regularly supplied to the body, this contributes to rapid recovery and the absence of complications.
- Ascorbic acid should be taken only as an addition to the main diet. It will be effective only in combination with other vitamins and minerals.
Daily dosage
When planning your diet, you should take into account vitamin intake standards to avoid overdose or deficiency. In the case of ascorbic acid, dosage requirements depend on the person’s age, health status and a number of other factors (more on this below). Here it is worth highlighting the following patterns:
- Children. It is worth noting that the norm of ascorbic acid in children is lower than in adults. In this case, the need for the element appears immediately after birth:
- up to six months of age – 30 mg;
- from six months to a year – 35 mg;
- from one to three years – 40 mg;
- from four to ten years – 45 mg.
- Daily norm for men and teenagers higher than in children. This vitamin can strengthen the immune system and improve the functioning of many “male” systems. To cover the need for an element, males must take:
- at the age of 11-14 years – 50 mg;
- from 15 years onwards – 60 mg.
- Norm for women. As for the fair sex, their need for ascorbic acid is similar:
- at the age of 11-14 years – 50 mg;
- from 15 years onwards – 60 mg.
But in some cases women need more consumption:
- during pregnancy – 70 mg;
- while feeding the baby – 95 mg.
It is recommended to divide the daily vitamin intake into 2-3 parts. This is due to the fact that the human body immediately uses up the incoming element, and dosed intake is a chance to maintain a high level of the substance throughout the day.
It is worth noting that the need for ascorbic acid changes under the influence of the following factors:
- age;
- gender;
- difficulty of work;
- presence of diseases;
- bad habits;
- environmental features and so on.
So, the daily rate increases in the following cases:
- Residents of the Far North should increase the dosage by 40-50%.
- An old body absorbs ascorbic acid worse. For this reason, from 45-50 years old, it is allowed to increase the dosage by 20-30%.
- Smoking, fever, stress, illness, toxic exposure are additional factors that increase the need for such an important element.
How to recognize a deficiency?
When planning your diet, it is worth knowing the daily requirement of vitamin C and the first signs of its deficiency. Then it will be possible to promptly identify the lack of ascorbic acid and avoid unpleasant consequences for the body. This problem is really relevant. Recent studies conducted by scientists from the CIS countries have only confirmed fears - 60-70 percent of children do not receive enough of the element in question. In this case, the deficiency manifests itself in winter and spring, when the diet is especially depleted (from the standpoint of the presence of vitamin C in the composition).
A lack of ascorbic acid negatively affects the body's ability to resist infections. According to statistics, the incidence of acute respiratory viral infections is increasing precisely because of the reduced intake of vitamin C. This is easy to explain. The action of the element is aimed at destroying pathogenic bacteria, and its deficiency leads to a decrease in the effectiveness of fighting infection.
To recognize a deficiency, you should focus on the following manifestations:
- bleeding gums;
- the appearance of depression;
- excessive irritability;
- joint pain;
- deterioration of the skin condition;
- hair loss;
- bruises under the eyes;
- general painful condition;
- lethargy and apathy.
Indications for use and overdose
Ascorbic acid is an important element of the diet. At the same time, the required vitamin intake per day must be maintained throughout the year. Separately, it is worth highlighting situations when appointment is mandatory:
- liver diseases;
- overdose of anticoagulants;
- overwork;
- growth period;
- pregnancy and lactation;
- infectious diseases;
- hemorrhagic diathesis;
- vitamin deficiency (winter-spring period);
- for bone fractures and so on.
But when planning your diet or taking additional medications, you should not forget about the risk of an overdose of ascorbic acid. This problem often manifests itself as follows:
- diarrhea;
- stomach irritation (when taken simultaneously with aspirin in a large dosage);
- manifestation of hemolysis;
- deterioration in the absorption of vitamin B12;
- damage to tooth enamel;
- worsening problems with diabetes;
- the emergence of addiction (especially dangerous during pregnancy).
The body of any baby needs a certain amount of vitamins used to maintain normal functioning. Among the beneficial vitamins, ascorbic acid is distinguished - vitamin C. Quite often, mothers purchase it at the pharmacy for their baby. Ascorbic acid has the ability to dissolve in water and can only enter the body with food. Its main goal is to protect beneficial substances from the effects of free radicals, because even in a small amount, vitamin C can improve the protective function of the body, increase the elasticity of blood vessels, and increase the protective function of the body.
The child does not always receive the required amount of vitamin C from food, then special complexes come to the rescueWhat is vitamin C for?
Vitamin C performs several beneficial functions in the body:
- produces collagen - a structural protein of the skin, which bone and cartilage tissue needs;
- promotes the production of adrenaline, which is the key to a good mood, and prevents stress;
- forms carnitine, which burns fat and gets rid of excess weight;
- activates the work of digestive enzymes;
- accelerates redox reactions;
- forms and stores glycogen in the liver;
- improves cellular respiration.
Vitamin C for children serves as an excellent prevention of diseases such as ARVI and influenza. There are specialized tablets on sale that contain glucose and have a pleasant taste. This is the cheapest and most effective method of boosting the immune system.
Functions of Vitamin C
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Ascorbic acid is of great importance in the development of a child’s body. It has a beneficial effect on the performance of internal organs and the nervous system. Thanks to vitamin C, iron is better absorbed and the body is cleansed of negative substances.
Vitamin C has a beneficial effect on the child’s nervous system and improves attentivenessVitamin C is essential for children during rapid growth. Especially during adolescence, they are more likely than usual to be exposed to infectious diseases due to a weakened immune system. In view of this, parents should buy ascorbic acid, which contains glucose, from time to time.
External factors can have a negative impact on the component. If plant products are stored for a long time, some of the vitamins are lost. Heat treatment also has a detrimental effect. It is advisable to eat fresh fruits and vegetables. For children under two years of age, it is necessary to puree fresh vegetables and fruits daily.
Often the child’s body does not have enough ascorbic acid. You can determine that your baby’s body is lacking vitamin C based on certain signs:
- the child gets tired quickly;
- gums bleed;
- weak immunity, which is why the child often gets sick;
- decreased permeability of small blood vessels;
- lips, nose, ears and nails take on a blue tint.
When taking ascorbic acid, you must follow the dosage. Consumption in a higher dose may not have the best effect on the performance of internal organs. The occurrence of allergic manifestations is observed occasionally.
If there is a lack of vitamin C, a child may often suffer from colds (more details in the article:)Vitamin C fortified foods
Fresh fruits and vegetables have more beneficial properties. They contain large amounts of vitamin C, which is why they should be present in the child’s daily menu. The following products are especially distinguished by their high content:
- sweet bell pepper;
- tangerine, lemon, orange;
- kiwi;
- sea buckthorn;
- strawberries;
- black currant;
- rose hip;
- potato;
- green pea.
The daily dose of vitamin C is found in the following foods:
- small orange - one piece;
- sweet pepper - one piece;
- young potatoes - one or two pieces;
- cabbage – 0.2 kg.
Contrary to popular belief, vitamin C is not only found in citrus fruits.To boost your immunity, you can take complex vitamins that contain ascorbic acid. Such vitamins are produced for any age category. When taking them, you must follow the instructions, which indicate the conditions of use and all possible contraindications. If a child aged one to two years does not eat well, he is prescribed a complex of vitamins. When taking it, you need to monitor the baby’s well-being and possible allergies.
Children are prescribed ascorbic acid in the form of injections or tablets. They are used when the child is malnourished. The duration of the course is influenced by the individual qualities of the body, the state of the immune system and signs of the disease. If necessary, the course can be re-assigned.
- 0-12 months – the daily requirement of vitamin C is found in mother’s milk;
- 1-3 years – 5 mg;
- 4-8 years – 25 mg;
- 9-13 years – 45 mg;
- 14-18 years old - 75 mg for boys and 65 mg for girls.
A child up to one year old receives the required amount of vitamin C from mother’s milkYou also need to know the maximum permissible level of vitamin C (UL):
- 1-3 years – 400 mg per day;
- 4-8 years – 600 mg per day;
- 9-13 years – 1200 mg per day;
- 14-18 years old - 1800 mg per day for adolescent children, women during pregnancy and breastfeeding.
Types of medications
The following types of medications exist:
- lyophilisate 50 mg, used for the preparation of a liquid solution for intravenous and intramuscular use;
- liquid solution 50 mg/ml, 100 mg/ml, used for intravenous and intramuscular use;
- liquid solution 150 mg/ml, used for intravenous use (“Vitamin C-injectopas”);
- dragee 50 mg;
- powder 1 g, 2.5 g for making a solution that is taken orally;
- tablets 25 mg, 50 mg, 75 mg, 100 mg, 500 mg, 2.5 g;
- chewable tablets 200 mg (“Asvitol”), 500 mg (“Vitamin C 500”);
- effervescent tablets 250 mg, 1000 mg;
- effervescent tablets 500 mg (Ascovit, Celascon Vitamin C), effervescent tablets 1000 mg (Additiva Vitamin C, Ascovit).
Effervescent Vitamin C is especially popular with children as it is consumed as a tasty drink.In addition, it is possible to purchase drops that contain ascorbic acid. These drops should be taken orally.
Vitamin C with glucose
Vitamin C is usually absorbed in the small intestine. Ascorbic acid, which contains glucose, is often recommended for young children. For children aged two to three years, it is preferable to choose a complex of vitamins. After 6 years, as a preventive measure, it is advisable to consume ascorbic acid containing glucose daily.
- children aged 6-14 years – 50 mg as a prophylaxis;
- after 14 years – 50-75 mg;
- after 6 years - up to 100 mg two to three times a day as prophylaxis.
Glucose is easily absorbed and serves as another source of energy. Taking tablets is advisable in the following cases:
- if the body lacks ascorbic acid;
- during the rapid growth of the child;
- the presence of great mental and physical stress.
During the school period, it is better to take vitamin C along with glucoseChildren under three years of age should not take the drug. At two to three years of age, take precautions when taking it. Allergic reactions occur occasionally.
If your baby is given ascorbic acid, you must inform your pediatrician about this, otherwise changes in laboratory tests may occur. The doctor decides to prescribe ascorbic acid for children under two years of age in case of hemorrhagic diathesis.
Myths about vitamin C
There is a misconception about ascorbic acid:
- She is able to cope with colds. The history of this fiction dates back to the 70s of the 20th century. Its refutation occurred quite recently as a result of foreign studies, which proved that consuming vitamin C in large doses can speed up the healing process by only half a day. However, it is still recommended to use ascorbic acid during colds due to the fact that during illness, its consumption by the body increases.
- Ascorbic acid does not accumulate in large quantities. Excessive use can cause an overdose. Signs of overdose include nausea, vomiting, diarrhea, headache, insomnia and excessive excitability. In some situations, dysfunction of the kidneys and pancreas is observed.
- You can stock up on vitamin C for a long time if you eat large quantities of fruits and berries during the summer season. According to average data, the removal of vitamins from the body occurs within 5 hours.
- The body needs ascorbic acid only in winter, when the peak of seasonal colds is observed. This is fiction, since spring and autumn are the times when the immune system weakens and the body lacks vitamin C (see also:).
Even if a child actively eats seasonal berries, they cannot saturate his body with vitamin C for several months ahead.What else do you need to know?
If you use ascorbic acid, regardless of age, there is a risk of increasing the concentration of benzylpenicillin and tetracycline antibiotics. It promotes better absorption of iron, which is why it should not be given to children with high hemoglobin levels.
The drug should be taken only on the recommendation of a doctor in a small dose. Freshly squeezed juice and alkaline liquids slow down the absorption of ascorbic acid. When taken for a long time, kidney function should be checked. Ascorbic acid affects the production of corticosteroid hormones.
Any medications must be stored out of the reach of children. Ascorbic acid remains fresh for two years from the date of manufacture.
The child's body needs ascorbic acid during rapid growth and development. It prevents the formation of diseases of the respiratory tract, digestive system and other organs. If it is deficient over a long period of time, various complications can develop. To avoid this, it is necessary to monitor its level in the body and undergo timely medical examinations.
Vitamin C (or ascorbic acid) is one of the most important chemical compounds necessary for health and proper functioning of human metabolism. Essentially, meeting your daily requirement of vitamin C is what the body needs to fight free radicals, strengthen the immune system, maintain optimal connective and bone tissue function, and fight aging.
At the same time, consuming foods rich in ascorbic acid (or supplements in tablets) is especially useful for athletes - vitamin C is responsible for both the restoration (and therefore growth) of connective tissues and muscles after physical training, and for the effective absorption of minerals and maintaining healthy levels of testosterone and other hormones.
Benefits of vitamin C for immunity
Covering the daily requirement of vitamin C improves the ability of cell membranes to resist damaging factors of various nature - from pathogenic viruses and those that cause aging, to the fight against inflammation in muscle tissue after exercise. This is why it is believed that vitamin C is especially beneficial for people's immunity.
Ascorbic acid affects energy processes in the body, optimizing the mechanisms for processing nutrients from food (from proteins and carbohydrates to all kinds of vitamins and microminerals), directly affects and reduces the formation of cholesterol plaques on the walls of blood vessels. Ultimately, it is beneficial for maintaining health.
Vitamin C and glucose
It is not for nothing that Vitamin C has a pronounced sweetish taste - in the body of some mammals (for example, cats) it is synthesized from glucose. Since the human body (both children and adults) cannot synthesize vitamin C, it must be obtained from food. At the same time, foods rich in vitamin C are, first of all, various fruits, berries, and some vegetables.
In fact, the body needs vitamin C to transform glucose () into, which is the main source of energy for both muscles and the brain. If a person does not receive the required daily dose of vitamin C, a number of important metabolic processes in the body are disrupted - from immunity to the ability to resist aging.
Vitamin C requirement
The recommended daily intake of vitamin C is 90 mg for men and 75 mg for women. Teenagers need 65 to 75 mg of vitamin C per day, and children need about 35 to 50 mg. A maximum of about 3000 mg (or 3 g) of ascorbic acid in tablets can be consumed at a time and without harm to health - which is equivalent to a kilogram of rose hips or 6 kg of oranges or lemons.
Vitamin C is water-soluble (unlike the fat-soluble vitamins D, E, K and A) and is found in body tissues. Its excess is excreted in urine and sweat. For this reason, vitamin C must be consumed daily, and not taken in courses, as some people mistakenly believe. In other words, over the summer it is impossible to accumulate a sufficient dose of vitamin C for the winter.
Vitamin C-Rich Foods
It is important to note that although oranges, lemons and other citrus fruits do contain vitamin C, they do not contain such significant quantities as is traditionally believed. The foods richest in vitamin C are fresh rose hips, sweet red peppers, sea buckthorn berries, black currants, green parsley and spinach leaves.
We also note that the figures for vitamin C content in products indicated in the table are approximate - the actual content always depends both on the method of growing a particular plant and on how exactly the product is eaten. Among other things, ascorbic acid is actively destroyed by heat and during the cooking process (especially during cooking).
Product | Vitamin C content per 100 g | Percent Daily Value |
Fresh rose hips | 450-600 mg | 500-600% |
Sweet red pepper | 180-250 mg | 200-300% |
Sea buckthorn and black currant | 180-200 mg | 200-250% |
Green pepper | 130-150 mg | 150-170% |
Spinach and other dark green salad | 100-120 mg | 110-120% |
Kiwi | 70-90 mg | 80-100% |
Broccoli, Brussels sprouts | 80-95 mg | 95-100% |
Strawberries and other berries | 50-60 mg | 45-55% |
Oranges | 50-60 mg | 45-55% |
Lemons | 40-45 mg | 40-50% |
Tangerines | 30-40 mg | 30-40% |
Pineapple, melon, apples | 15-20 mg | 10-15% |
Do you know what is in orange juice and how much is in Coca-Cola? Is orange juice really good for you?
Symptoms of Vitamin C Deficiency
Scurvy (acute lack of ascorbic acid) is practically not found in the modern world, but moderate vitamin C deficiency is quite common among people who do not receive the required daily requirement. The main reason is both a lack of fresh vegetables in the diet and bad habits - alcohol sharply accelerates the removal of vitamin C from the body.
Typical symptoms of vitamin C deficiency include slow wound healing, increased nail brittleness, hair loss, decreased immunity (and therefore a higher chance of rashes), and chronic fatigue. Among other things, since the body needs vitamin C for vitamin C, the symptoms of their deficiency often overlap each other.
Does vitamin C help with colds?
It is important to understand that although a lack of vitamin C in the daily diet does lead to a decrease in immunity, this does not mean that large doses of ascorbic acid can cure viral diseases or “improve” immunity. Scientific research has long refuted the myth that colds go away faster when taking large doses of vitamin C.
The same principle applies to most other vitamins and Omega-3 fats - although it is indeed necessary for proper metabolism, you should not expect any health benefits from taking it in excess. It is always about covering the daily requirement of vitamins to optimize metabolism, and not about the fact that they can be used to cure diseases.
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Vitamin C (ascorbic acid) is one of the most important elements of good nutrition, responsible for the functions of immunity, tissue regeneration and nutrient absorption. Despite the fact that health needs to cover the daily requirement of vitamin C, this does not mean that its additional intake in tablets can improve immunity or help fight colds.
A person is constantly under the influence of the negative influence of the environment. For this reason, it is important to enrich the body with vitamins, in particular ascorbic acid. However, like every useful element, it must enter the body in certain quantities. The daily requirement of vitamin C is determined based on various factors, which include a person’s weight, age, gender, and stress tolerance. To obtain the required amount of a substance, sometimes it is enough to adjust your diet. However, there are situations when taking pharmaceutical drugs is required.
Historical reference
People first started talking about vitamin C in 1923. It was isolated by Zilva from lemon juice. The vitamin substance was classified as water-soluble and indicated that it was a powerful antioxidant compound. Only some representatives of the animal world can independently produce the element; humans are deprived of this opportunity. For this reason, it is important for him to enrich his diet as much as possible with products that can fill the body’s daily need for it.
Beneficial features
The main benefits of vitamin C are:
- control over redox processes in cells;
- participation in the production of collagen, procollagen cells;
- metabolism of vitamin B9, iron;
- production of catecholamines, steroid hormones;
- regulation of the blood clotting process;
- normalization of capillary permeability;
- participation in the process of hematopoiesis;
- providing anti-allergic, anti-inflammatory effects;
- protecting the body from the effects of constant stress;
- increasing resistance to pathogens of various infectious diseases;
- prevention of the development of cancer;
- protection of vascular walls from the deposition of cholesterol cells;
- protecting the body from the effects of toxins produced during metabolism.
Considering the fact that the human body is not able to produce it on its own, it needs to enrich its diet with foods containing the vitamin. However, we should not forget that improper heat treatment destroys the valuable substance.
Daily requirement
Age is the main indicator on which they base their daily intake of ascorbic acid. So, children up to six months need up to 30 mg of the substance per day, from six months – up to 35 mg. For a child who has reached the age of one year and up to three years, 40 mg of the element per day is enough, from four to ten years - 45, and from ten to eleven - 50.
Boys and girls under eighteen years of age need 60 mg of vitamin per day. For adult men, the daily intake of the element is 90 mg, while for women it is 75 mg. Elderly people over fifty years of age need to consume up to 100 mg of the element daily. During the cold period, 500 to 1000 mg of ascorbic acid is prescribed throughout the day. The exact dose is determined by the doctor who assesses the patient’s condition.
For pregnant women, the dosage is also determined by a specialist. Not only the expectant mother needs “ascorbic acid”, but also the child developing inside her. For this reason, the daily requirement is from 200 to 400 mg. During lactation, the norms also increase; the therapist leading the patient determines the dosage. Athletes are recommended to take 200-300 mg of the substance daily, as they are subject to heavy physical activity.
Products containing vitamin
The greatest amount of “ascorbic acid” is found in certain foods. The table shows how much of it is in 100 grams of a particular product.
How many mg of vitamin C are in 100 g of product? |
|
Rose hip | |
Red pepper (bell pepper) | |
Currant (black) | |
Pepper (green) | |
Cauliflower) | |
Strawberry, orange | |
White cabbage) | |
Tangerines | |
How to properly preserve ascorbic acid during heat treatment?
- refusal of long-term storage of chopped fruits and vegetables;
- using utensils made of non-oxidizing metal;
- placing vegetables in already boiling water in such a sequence that they simultaneously reach the desired degree of readiness;
- cooking vegetables and fruits under a closed lid to limit the supply of oxygen to them;
- refusal to store prepared foods in a hot state for a long time.
It is best to steam foods containing a sufficient amount of ascorbic acid. You can also fry them, since fats block the access of oxygen to vegetables, for example.
How do you know if you have enough vitamin C?
Most people are deficient in certain vitamins. The main reasons for this are an irrational approach to organizing their own food, as well as living in environmentally unfavorable areas. Symptomatic manifestations of hypovitaminosis C are:
- bleeding gums;
- tooth loss for no apparent reason;
- easy bruising;
- poor wound healing;
- state of lethargy, apathy, fatigue;
- hair loss;
- dry skin;
- increased irritability;
- general painful condition;
- painful sensations in the joints;
- lack of feeling of comfort;
- development of depressive disorders.
If you have at least a few of these symptoms, you should consult a specialist for help. Self-medication and self-determination of vitamin C dosage is strictly prohibited, as this can lead to a state of hypervitaminosis, which is dangerous for the body.
Symptoms of excess vitamin C
It is believed that vitamin C is well tolerated even in large dosages. However, there are a number of symptoms that indicate that there is too much of it in the body. These include:
- development of diarrhea;
- development of hemolysis;
- suspicion of a peptic ulcer (usually develops when taking large doses of acidic vitamin with aspirin);
- impaired absorption of cyanocobalamin;
- damage to tooth enamel;
- violation of the blood clotting process;
- allergic reactions;
- increased blood pressure;
- irritation of the gastrointestinal tract.
It is important not to use “ascorbic acid” together with preparations containing aluminum, since when it is completely absorbed by the body, it becomes toxic to humans. It is important for people suffering from diabetes mellitus and a tendency to thrombosis to consult a specialist before starting to use vitamin C.
Why can’t you determine your daily dose of vitamin C yourself?
Self-determination of the daily dose of ascorbic acid is dangerous to health. The recommended norm should not be exceeded; moreover, if you have chronic concomitant diseases, you should consult a doctor for help. Too much ascorbic acid or its lack can cause irreparable harm.