what happens to vitamin c when it is heated

Is a glass of OJ or vitamin C tablets your get-to when the sniffles come? Loading upward on this vitamin was a practice spurred by Linus Pauling in the 1970s, a double Nobel laureate and cocky-proclaimed champion of vitamin C who promoted daily megadoses (the corporeality in 12 to 24 oranges) as a mode to prevent colds and some chronic diseases.

Vitamin C, or ascorbic acrid, is a h2o-soluble vitamin. This means that information technology dissolves in h2o and is delivered to the trunk's tissues just is not well stored, so information technology must be taken daily through food or supplements. Fifty-fifty before its discovery in 1932, nutrition experts recognized that something in citrus fruits could prevent scurvy, a disease that killed as many as 2 million sailors between 1500 and 1800. [one]

Vitamin C plays a office in controlling infections and healing wounds, and is a powerful antioxidant that can neutralize harmful free radicals. It is needed to make collagen, a fibrous protein in connective tissue that is weaved throughout various systems in the body: nervous, immune, bone, cartilage, blood, and others. The vitamin helps make several hormones and chemical messengers used in the brain and fretfulness. [two]

While megadosing on this vitamin is non uncommon, how much is an optimum amount needed to go on you healthy, and could taking too much exist counterproductive?

Recommended Amounts

• RDA: The Recommended Dietary Allowance for adults 19 years and older is 90 mg daily for men and 75 mg for women. For pregnancy and lactation, the corporeality increases to 85 mg and 120 mg daily, respectively. Smoking can deplete vitamin C levels in the body, and then an boosted 35 mg beyond the RDA is suggested for smokers.
• UL: The Tolerable Upper Intake Level is the maximum daily intake unlikely to cause harmful furnishings on health. The UL for vitamin C is 2000 mg daily; taking beyond this amount may promote gastrointestinal distress and diarrhea. Only in specific scenarios, such every bit under medical supervision or in controlled clinical trials, amounts higher than the UL are sometimes used. [2]

Vitamin C assimilation and megadosing

The intestines have a limited ability to absorb vitamin C. Studies accept shown that absorption of vitamin C decreases to less than 50% when taking amounts greater than chiliad mg. In by and large good for you adults, megadoses of vitamin C are not toxic because one time the body's tissues become saturated with vitamin C, absorption decreases and any excess corporeality volition be excreted in urine. However, adverse furnishings are possible with intakes greater than 3000 mg daily, including reports of diarrhea, increased germination of kidney stones in those with existing kidney disease or history of stones, increased levels of uric acrid (a risk factor for gout), and increased fe absorption and overload in individuals with hemochromatosis, a hereditary condition causing excessive iron in the blood. [2]

Absorption does non differ if obtaining the vitamin from food or supplements. Vitamin C is sometimes given equally an injection into a vein (intravenous) so higher amounts can directly enter the bloodstream. This is usually only seen in medically monitored settings, such as to improve the quality of life in those with advanced stage cancers or in controlled clinical studies. Though clinical trials have not shown high-dose intravenous vitamin C to produce negative side furnishings, information technology should be administered only with close monitoring and avoided in those with kidney disease and hereditary conditions similar hemochromatosis and glucose 6-phosphate dehydrogenase deficiency.

Vitamin C is involved with numerous metabolic reactions in the body, and obtaining the RDA or slightly college may exist protective against certain disease states. However, a health benefit of taking larger amounts has not been found in people who are more often than not healthy and well-nourished. Jail cell studies have shown that at very high concentrations, vitamin C can switch roles and act as a tissue-damaging pro-oxidant instead of an antioxidant. [2,3]Its furnishings in humans at very high doses well beyond the RDA are unclear, and can lead to increased gamble of kidney stones and digestive upset.

Vitamin C and Health

There is interest in the antioxidant role of vitamin C, as research has institute the vitamin to neutralize gratuitous radical molecules, which in excess tin can damage cells. Vitamin C is too involved in the body's allowed system by stimulating the activity of white blood cells. Does this interpret to protection from certain diseases?

Chronic diseases

Although some epidemiological studies that follow big groups of people over time accept found a protective effect of college intakes of vitamin C (from food or supplements) from cardiovascular affliction and sure cancers, other studies have not. Randomized controlled trials accept not constitute a benefit of vitamin C supplements on the prevalence of cardiovascular disease or cancer. The inconsistency of the data overall prevents the establishment of a specific vitamin C recommendation in a higher place the RDA for these conditions. [ii]

Age-related vision diseases

Vitamin C has also been theorized to protect from eye diseases like cataracts and macular degeneration. Human being studies using vitamin C supplements have not shown a consistent benefit, though at that place appears to exist a strong clan between a high daily intake of fruit and vegetables and decreased take a chance of cataracts. [4]

The common common cold

Despite beingness a popular fix, vitamin C's cold-fighting potential hasn't panned out. Reviews of several studies show that megadoses (greater than 500 mg daily) of supplemental vitamin C accept no meaning result on the cold, simply may provide a moderate benefit in decreasing the duration and severity of colds in some groups of people. [ii] Minor trials suggest that the amount of vitamin C in a typical multivitamin taken at the start of a cold might ease symptoms, but for the average person, there is no evidence that megadoses make a deviation, or that they preclude colds. [v]

Food Sources

Fruits and vegetables are the best sources of this vitamin.

• Citrus (oranges, kiwi, lemon, grapefruit)
• Bell peppers
• Strawberries
• Tomatoes
• Cruciferous vegetables (broccoli, Brussels sprouts, cabbage, cauliflower)
• White potatoes

Signs of Deficiency

Vitamin C deficiency is rare in adult countries but may occur with a express diet that provides less than 10 mg daily for one month or longer. In adult countries, situations at greatest take chances for deficiency include eating a nutrition restricted in fruits and vegetables, smoking or long-term exposure to secondhand smoke, and drug and alcohol abuse. The post-obit are the most common signs of a deficiency.

• Scurvy, the hallmark disease of astringent vitamin C deficiency, displays symptoms resulting from loss of collagen that weakens connective tissues:
  • Pare spots caused by bleeding and bruising from cleaved blood vessels
  • Swelling or haemorrhage of gums, and eventual loss of teeth
  • Hair loss
  • Delayed healing of skin wounds
• Fatigue, malaise
• Iron-deficiency anemia due to decreased absorption of non-heme iron

Did You Know?

• Vitamin C improves the absorption of non-heme iron, the type of atomic number 26 found in constitute foods such as leafy greens. Drinking a small-scale drinking glass of 100% fruit juice or including a vitamin-C-rich food with meals tin can help boost iron assimilation.
• Vitamin C can be destroyed by heat and light. High-heat cooking temperatures or prolonged cook times can pause downward the vitamin. Because information technology is water-soluble, the vitamin can also seep into cooking liquid and be lost if the liquids are not eaten. Quick heating methods or using as fiddling water as possible when cooking, such every bit stir-frying or blanching, can preserve the vitamin. Foods at peak ripeness eaten raw comprise the about vitamin C.

Related

Vitamins and Minerals
Common Questions About Fruits and Vegetables

References

1. Carpenter KJ. The history of scurvy and vitamin C. Cambridge: Cambridge University Press, 1986.
2. Found of Medicine (US) Panel on Dietary Antioxidants and Related Compounds. Dietary Reference Intakes for Vitamin C, Vitamin E, Selenium, and Carotenoids. Washington (DC): National Academies Printing (US); 2000.
3. Poljšak B, Ionescu JG. Pro-oxidant vs. antioxidant effects of vitamin C. Handbook of Vitamin C Enquiry: Daily Requirements, Dietary Sources and Agin Effects (pp.153-183). January 2009. Nova Scientific discipline Publishers, Inc.
4. Huang Yard, Wu L, Qiu L, Lai J, Huang Z, Liao 50. Clan between vegetables consumption and the take chances of age-related cataract: a meta-assay. Int J Clin Exp Med. 2015 Oct 15;8(10):18455-61.
5. Douglas RM, Hemila H, Chalker E, Treacy B. Vitamin C for preventing and treating the mutual cold. Cochrane Database Syst Rev. 2007:CD000980.

Updated March 2020

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