Vitamin C

L-ascorbic acid, also known as vitamin C, is a water-soluble substance with strong antioxidant effects. Vitamin C has only been known for less than 100 years, while people died from its lack - the well-known scurvy - already in prehistoric times.

Most plants and animals synthesize vitamin C from glucose. Humans (like other primates or guinea pigs) cannot synthesize this substance because they lack the enzyme L-gulonolactone oxidase. Therefore, vitamin C is a basic and necessary dietary component, and the body is exclusively dependent on its intake in the form of food (Morrissey, Hill, 2011).

During archaeological research from the Stone and Bronze Ages, the effects of scurvy were observed on skeletal remains. Various cases of sailors, pirates and shipwrecked people are also known from the past, who died after falling out of teeth, bleeding, bone fractures, suppuration and disintegration of the skin after several months of lack of plant food.

It is essential for the development and support of connective tissues and plays an important role in bone formation, wound healing and healthy gums. In addition, vitamin C has many metabolic functions in the body, while it is important for: activation of folic acid (vitamin B9), conversion of cholesterol into bile acids, contributes to the resorption of iron (reduces Fe3+ to Fe2+), copper, some amino acids (e.g. tryptophan) , participates in the formation of collagen, carnitine, dopamine, some neurotransmitters (e.g. serotonin), is an important cofactor of proline and lysine hydrolases. It contributes to the protection of the body against the burden of heavy metals (Iqbal et al., 2004), phagocytic functions of leukocytes, steroid hormones in the adrenal glands, regulation of blood pressure, stimulation of certain enzymes (Walingo, 2005), restoration of vitamin E (Morrissey, Hill, 2004).

Due to its properties, vitamin C is among the most effective antioxidants. It protects cells from oxidative stress and at the same time enables the regeneration of other antioxidants (for example vitamin E). It can act as an anticarcinogen and reduces the risk of cardiovascular diseases (Šlosár, Čekey, 2008).

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Many studies show that vitamin C can help prevent cancer by inhibiting the formation of nitroso compounds in the stomach and stimulating the immune system. The supply of a sufficient amount of vitamin C acts against the bacterium Helicobacter pylori, which is considered a significant risk factor in the development of stomach cancer. Vitamin C protects the body against substances that pollute the environment, such as carbon monoxide, hydrocarbons, pesticides and heavy metals. Protection against these dangerous substances consists in stimulating enzymes in the liver that detoxify the body.

Vitamin C also helps protect the body by limiting the formation of nitrosamines - cancer-causing substances that come from nitrates contained in many food sources (Iqbal et al., 2004).

C has an important role in the immune system, it stimulates leukocytes to increase the degradation of bacteria and the secretion of antibodies, it supports the synthesis of interferon, it increases the body's resistance to cold. Last but not least, vitamin C as an important factor participates in the prevention and fight against viral and bacterial infections (especially respiratory diseases and colds). It has been proven that it increases the absorption of iron from food by up to 5 times and thus acts as a preventive measure against iron deficiency anemia (Keresteš et al., 2011).

With a lack of vitamin C, the flexibility of blood vessels is lost, bleeding occurs in the skin, mucous membranes, joints, and under the periosteum. Infants and young children are restless, they develop anemia, ossification disorder and a condition similar to rickets, as in vitamin D deficiency (so-called hemorrhagic rickets). A lack of vitamin C leads to a weakening of collagen structures. A low supply of vitamin C is also associated with an increased risk of developing chronic diseases, such as coronary heart disease, cancer or cataracts. Vitamin C deficiency is manifested by bleeding gums, fatigue, susceptibility to diseases and heart problems. With a vitamin C deficiency, there is an increased incidence of infections, allergies, colds or slowed wound healing.

An overdose of this important vitamin is practically impossible, because the excess amount can be eliminated by the body without any problems. The recommended daily requirement of vitamin C is 200 mg/person/day. According to the authors, increased doses of vitamin C should be taken by premature newborns, people working in an infectious or stressful environment, and smokers.

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More than 80% of vitamin C intake comes from fruits and vegetables and a minor proportion is contained in meat, eggs and dairy products Morrissey and Hill (2011). Rich sources of vitamin C include black currants, bell peppers, horseradish, Brussels sprouts, kale, broccoli, kiwi, cauliflower, kohlrabi, strawberries, red cabbage, lemon, orange, apples, pears, kale, white cabbage, and last but not least, rose hips. chokeberry or sea buckthorn. From animals products, according to the authors, milk contains the most vitamin C.

The content of vitamin C in fruits and vegetables is highly variable and depends on several factors (variety, climatic conditions, nutrition and fertilization, degree of maturity, storage, cooking and processing of vegetables and fruits). In addition, vitamin C is the least stable and most sensitive of all vitamins and is used as an indicator of the degree of changes resulting from the processing of plant products. Its losses occur mainly during storage, cooking, but also during industrial processing, with the most significant being leaching losses (blanching, cooking, canning) and oxidation losses. We can achieve the smallest losses with the help of high-temperature short-term sterilization. Vitamin C is most stable during freezing and freezer storage." (ŠLOSÁR, 2013)."

There are several options for supplementing vitamin C. There are many preparations on the market containing vitamin C alone or in multivitamin mixtures. However, if we start from the average need, effervescent tablets or other pharmaceutical tablets or capsules contain unnecessarily large amounts of them, which are practically unusable (they are excreted in the urine) and therefore also physiologically and economically useless.

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Literary sources:

• IQBAL, K., KHAN, A., KHAN KHATTAK, M.A. 2004. Biological Significance of Acid Ascorbic Acid (Vitamin C) in Human Health – A Review. Pakistan Journal of Nutrition. 2004, year 3, no. 1, p. 5-13. ISSN 1680-5194.
• KERESTES, J. et al. 2011. Human health and nutrition. Publishing house Bratislava: CAD Press, 2011. 1037 p. ISBN 978-80-88969-57-0. 126 Slovak Journal of Health Sciences 2013, Vol. 4, no. 1
• MORRISSEY, P. A., HILL, T. R. 2011. Vitamins ?Vitamin C. Encyclopaedia of Dairy Sciences. 2nd edition. Publishing house Salt Lake City : Academic Press Ltd. with. 667-674. ISBN: 978-0-12-374407-4.
• ŠLOSÁR, M. 2011. Variety as a factor influencing the quality of vegetables. Gardening. 2011, year 15, no. 2, p. 30-31. ISSN 1213-7596.
• ŠLOSÁR, M., ČEKEY, N. 2008. Root vegetables – an important part of human nutrition. Gardening. 2008, year 12, no. 8, p. 16-17. ISSN 1213-7596.
• ŠLOSÁR, M. Slovak Journal of Health Sciences 2013, Vol. 4, no. 1
• WALINGO, K. M. 2005. Role of vitamin C (ascorbic acid) on human health – a review. African Journal of Food Agriculture Nutrition and Development. 2005, year 5, no. 1. ISSN 1684-5378.