Recommended intakes of vitamin C are not reaching their intended values
Last reviewed: 20.10.2021
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The recommended intake (RNP) of vitamin C does not reach half of the dose that should be, say scientists from the Linus Pauling Institute at the University of Oregon (USA). They believe that they have received convincing evidence that the RNP should be increased to 200 mg per day for an adult.
Now, American doctors recommend that men consume 90 mg of ascorbic acid per day, and women 75 mg.
A recent analysis of the results of 29 studies that daily intake of 500 mg of vitamin C in the form of food additives significantly reduces blood pressure, both systolic and diastolic. High blood pressure, the main risk factor for heart disease and stroke, is directly responsible for 400 thousand deaths per year only in the United States.
A study of 20,000 men and women in Europe showed that mortality from cardiovascular disease is 60% lower among those 20% of subjects who have the highest concentration of ascorbic acid in plasma, compared with 20% of those with minimal the content of vitamin C in the blood.
Another study found that men with low levels of ascorbic acid in the blood compared with those with a maximum of 62% increased the risk of cancer death in 12-16 years.
Scientists claim that all these discoveries can be confirmed by laboratory experiments on animals. Such experiments are more accurate than studies involving humans, since they are carried out under controlled conditions using animal models with an identical genetic structure. Experts are sure that the recommended intake of vitamin C should be increased, and that the ratio between benefit and risk is very high. The intake of 200 mg of vitamin per day does not pose any danger to a person, but significantly reduces the likelihood of developing chronic diseases and leading to them disorders such as high blood pressure, chronic inflammation, poor immune response and atherosclerosis.
Ascorbic acid is found in citrus, greens, vegetables (pepper, broccoli, cabbage, tomatoes, potatoes). When storing products (including prolonged freezing, drying, pickling, pickling), cooking food, chopping vegetables and fruits in salads, preparing mashed potatoes, a partial destruction of vitamin C occurs. When temperature treatment, up to 30-50% of ascorbic acid is destroyed. A daily dose of 200 mg of vitamin C can be obtained if you eat 5-9 servings of fruits a day and raw or steamed vegetables, washed down with a glass of orange juice.