La Vitamina C
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La vitamina C, o acido ascorbico, appartiene al gruppo delle vitamine idrosolubili, cioè che non possono essere accumulate nell’organismo, ma devono essere assunte attraverso l’alimentazione. Perde fino all’80% con la cottura e perde in parte con il semplice taglio ed esposizione all’ossigeno. I benefici sono molteplici, partecipa alla sintesi di ormoni, distrugge il colesterolo LDL e neutralizza i radicali liberi, cicatrizza e trasporta il ferro. Assumendo 3000mg di vitamina C prima di un evento stressante i livelli di pressione arteriosa e di cortisolo tornano alla normalità più velocemente.
In quali alimenti è presente la vitamina C?
La vitamina C è contenuta soprattutto negli alimenti freschi: in alcuni tipi di frutta e verdura verde, come le arance, le fragole, i mandarini, i kiwi, i limoni, gli spinaci, i broccoli, i pomodori e i peperoni. Per godere appieno dei benefici della vitamina C, questi alimenti devono essere conservati non più di 3-4 giorni e consumati crudi o comunque poco cotti. Il fabbisogno giornaliero di è di circa 90 mg per gli uomini e di circa 70 mg per le donne. Una sua carenza provoca anemia, inappetenza, sanguinamento delle gengive, dolori muscolari. Un eccesso può generare problemi ai reni, con formazione di calcoli, o un’overdose di ferro dal momento che la vitamina C ne favorisce l’assorbimento. Come tutto, fa bene ma non in eccesso.
Alimento mg/100g
Prugne Kakadu 1000-5300
Ribes nero 200
Peperoni rossi e gialli 128
Cavolo nero 120
Kiwi, Broccoli 90
Peperoni verdi 80
Cavoletti di Bruxelles 80
Arancia, limone 53
Ananas, cavolfiore 48
Dai una lettura all’articolo: “i micronutrienti“
Fonte: Humanitas.it
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