As ascorbic acid is known scientifically to the popular vitamin C, which lies within the category of water soluble (water soluble), and also to strengthen the immune system (protects us against infection) is required for optimum performance of the calls enzymes, substances that break down food so nutrients can be exploited. As a result of this fat is absorbed properly and do not accumulate in the body, giving rise to harmful overweight.

Also, the nutrient is vital for growth and maintenance of bones, teeth, gums, ligaments, tendons and blood vessels, and to “weld” cracks and heal wounds and burns. Moreover, vitamin C enhances iron absorption from other foods, and encourages the production of collagen, a substance that covers and protects cells and tissues of our body.

However, ascorbic acid is part of the antioxidant group (explained below its function) along with vitamins E and A, they are characterized by neutralizing toxic substances that accelerate the aging of body cells, how this happens?

For all organs optimally perform biochemical processes to be carried out, the body gets energy from food and supplies through the blood. In the process, called oxidation, involving oxygen and hemoglobin, an important protein that contains iron.

During the procedure also generates free radicals, which are explained as follows: our body is made up of atoms grouped into molecules, which normally contain electrons together in pairs. When one of these elements has no “partner” and is idle is called free radical, the same which will cover our body to “steal” an electron from another molecule with the intention of recovering their electrochemical composition. To achieve stability breaks down, produces a new free radical and initiates a destructive cycle that directly affects the membranes (protective coatings) of millions of cells.

To make matters worse, factors such as pollution, certain household chemicals, drugs, snuff, exposure to sun and/or X-rays increase the production of free radicals and thereby generate significant health problems.

As can be seen, oxidation is vital and free radical generation has certain benefits, because the destructive process kills certain bacteria and protects the body. The problem starts when the control loses cell damage.

To prevent the uncontrolled production of free radicals the body has a control system, ie, creating the so-called antioxidants that block the harmful effect because they provide electrons that they lack. Unfortunately, those exposed to the factors indicated above are not always generate enough and must resort to the consumption of foods that contain vitamin C remains one of the most important.

This nutrient is found naturally in orange, lemon, grapefruit, tangerine, guava, strawberries, brussels sprouts, cauliflower, gooseberries, kiwi, melon, tomato, pineapple, papaya and Chile, among others.

Runners …

You may not know it, but exercise also generates free radicals, and that in carrying out the oxygen consumption increases. Ms. Carmen Ruiz Monroy, clinical nutritionist and sports, says the body must perform these activities on a regular basis, as this fails to maintain proper function and health status.

“However, the high-intensity exercise produces increased oxidative stress, ie, the battle between free radicals and antioxidants is large. That is why proper and adequate intake of nutrients as potent as vitamin C is particularly important.”

The nutritionist said that professional athletes must continually make camps or sea level height and skills to perform in venues other than their places of residence, you must have an adequate intake of vitamin C in the daily diet.

This is explained because at higher latitudes decreases the amount of oxygen, so that it accelerates the heart rate and breathing, still a considerable effort to the body in general. Well, vitamin C assists in the athlete adapt to this acclimation more efficiently without compromising their physical performance.

Moreover, for individuals who do physical exercise or physical activity on a recreational or competitive nonprofit, vitamin C prevents tissue injury and / or joints, while eliminating chronic fatigue. “The flavor of the citrus fruit promotes increased fluid intake, so that also supports proper hydration of athletes,” said Ms. Ruiz Monroy.

To be the specialist in sports nutrition, the daily recommendation of vitamin C are easily achieved with the consumption of citrus food. “For example, ingestion of a glass of orange juice (about 240 milliliters) provides the body between 15 and 35 milligrams of ascorbic acid, total need per day, if not extend beyond 30 minutes of spin, and after that time the air causes oxidation and its effect is reduced to less than half. ”

Despite this, those athletes, or those who are not and require antioxidants, may be given the amount of vitamin C that the body requires through citrus juice packed under a very safe procedure that does not allow oxidation.

The advanced process of preserving food and drink is called histerileprocess take as soon as you get the juice from citrus fruits after being squeezed at extremely low temperatures, preventing the liquid is exposed to light, heat and air, so no nothing will alter its flavor and nutritional content.

Do you test, eat a daily two pieces of any citrus fruit or juice and drink it through a notice in a few days the number of benefits of vitamin C, especially a lifetime athlete.

credit to: Regina Reyna

Foods rich in fiber, can help reduce levels of prolactin and estrogen, possibly by attaching themselves to the hormones and threw it outside the body. This can further suppress the phase of carcinogenesis (cancer formation). Also, reduce your intake of saturated fat can lower the risk. Soya beans and fermented soy products without can inhibit tumor growth.

Vegetables rich in vitamin A, like carrots, squash, sweet potatoes, and leafy vegetables, dark green like spinach, kale and mustard greens, may help. Vitamin A prevents the formation of cancer-causing mutations. While fruits and vegetables rich in vitamin C reduce the risk of breast cancer.