{"id":16295,"date":"2019-06-03T00:00:00","date_gmt":"2019-06-02T22:00:00","guid":{"rendered":"https:\/\/www.ecoceutics.com\/perque-serveix-la-vitamina-c-i-quins-aliments-la-contenen\/"},"modified":"2023-05-15T16:23:53","modified_gmt":"2023-05-15T14:23:53","slug":"perque-serveix-la-vitamina-c-i-quins-aliments-la-contenen","status":"publish","type":"post","link":"https:\/\/www.ecoceutics.com\/ca\/respostes-de-salut\/vitamines\/perque-serveix-la-vitamina-c-i-quins-aliments-la-contenen\/","title":{"rendered":"Per a qu\u00e8 serveix la vitamina C i quins aliments la contenen?"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">La <\/span><a href=\"https:\/\/www.ecoceutics.com\/ca\/vitamina-c\/\"><span style=\"font-weight: 400;\">vitamina C<\/span><\/a><span style=\"font-weight: 400;\">, tamb\u00e9 anomenada \u00e0cid asc\u00f2rbic, va ser reconeguda com a vitamina en les primeres d\u00e8cades del segle passat. Se sap que la seva car\u00e8ncia est\u00e0 relacionada amb malalties com l&#8217;escorbut des de fa diversos segles, per\u00f2 com a vitamina fonamental per a la salut humana no va ser reconeguda fins al 1933.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u00c9s una de les vitamines m\u00e9s inestables, ja que perd la seva activitat amb relativa rapidesa. Per\u00f2 aquesta inestabilitat t\u00e9 els seus avantatges: al cos hum\u00e0 \u00e9s ideal per participar en diverses reaccions metab\u00f2liques protegint de l&#8217;oxidaci\u00f3 altres vitamines i cofactors.<\/span><\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Contenido de la p\u00e1gina<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #333333;color:#333333\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #333333;color:#333333\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.ecoceutics.com\/ca\/respostes-de-salut\/vitamines\/perque-serveix-la-vitamina-c-i-quins-aliments-la-contenen\/#quins-aliments-contenen-vitamina-c\" >Quins aliments contenen vitamina C?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.ecoceutics.com\/ca\/respostes-de-salut\/vitamines\/perque-serveix-la-vitamina-c-i-quins-aliments-la-contenen\/#quines-funcions-te-la-vitamina-c-al-nostre-cos\" >Quines funcions t\u00e9 la vitamina C al nostre cos?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.ecoceutics.com\/ca\/respostes-de-salut\/vitamines\/perque-serveix-la-vitamina-c-i-quins-aliments-la-contenen\/#que-passa-quan-ens-manca-vitamina-c\" >Qu\u00e8 passa quan ens manca vitamina C?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.ecoceutics.com\/ca\/respostes-de-salut\/vitamines\/perque-serveix-la-vitamina-c-i-quins-aliments-la-contenen\/#que-passa-si-consumeixo-massa-vitamina-c\" >Qu\u00e8 passa si consumeixo massa vitamina C?<\/a><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"quins-aliments-contenen-vitamina-c\"><\/span><span style=\"font-weight: 400;\">Quins aliments contenen vitamina C?<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">La majoria d&#8217;animals i plantes poden sintetitzar la vitamina C, per la qual cosa la trobarem en fruites, verdures i en animals fonamentalment a:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">El rony\u00f3<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">El fetge<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Algunes de les fruites m\u00e9s riques en vitamina C s\u00f3n:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">La taronja<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">La llimona<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Els melons<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">El gerd<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">La maduixa<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">La mandarina<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">La llista de verdures en qu\u00e8 abunda la vitamina C inclou:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">El br\u00f2quil<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">La coliflor<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">El kale<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">El julivert<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">La col<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">El pebrot vermell<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\u00c9s important consumir aquests productes sense que hagi passat gaire temps des de la recol\u00b7lecci\u00f3, ja que <\/span><b>la vitamina C s&#8217;oxida amb el pas del temps i es perd la seva activitat biol\u00f2gica<\/b><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Per exemple, les patates perden el 50% de la vitamina C despr\u00e9s de cinc mesos de ser recol\u00b7lectades. Per la seva banda, la col pot perdre fins a un 40% del contingut inicial de vitamina C despr\u00e9s de tres mesos.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Tamb\u00e9 \u00e9s important vigilar com es consumeixen els aliments: frescos tindran m\u00e9s quantitat de vitamina C disponible, i cuits per bullit convencional es perd menys vitamina C que cuinats a l&#8217;olla a pressi\u00f3.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"quines-funcions-te-la-vitamina-c-al-nostre-cos\"><\/span><span style=\"font-weight: 400;\">Quines funcions t\u00e9 la vitamina C al nostre cos?<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Al nostre cos <\/span><b>les funcions de la vitamina C<\/b><span style=\"font-weight: 400;\"> (entre altres que se segueixen investigant) s\u00f3n:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Protegir de l&#8217;oxidaci\u00f3 a l\u00edpids<\/b><span style=\"font-weight: 400;\">, prote\u00efnes i ADN, entre d&#8217;altres<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Millorar la utilitzaci\u00f3 del ferro<\/b><span style=\"font-weight: 400;\">, evitant que s&#8217;oxidi a formes biol\u00f2gicament inactives. Per mitj\u00e0 d&#8217;aquest mecanisme la vitamina C augmenta l&#8217;absorci\u00f3 i els dip\u00f2sits de ferro al cos.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Redueix l&#8217;absorci\u00f3 i afavoreix l&#8217;eliminaci\u00f3 d&#8217;altes dosis de metalls com el <\/span><b>plom, el vanadi i el cadmi<\/b><span style=\"font-weight: 400;\">.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Protecci\u00f3 del pulm\u00f3<\/b><span style=\"font-weight: 400;\">, evitant que l&#8217;oxigen abundant de l&#8217;aire, aix\u00ed com alguns gasos t\u00f2xics, oxidin el teixit pulmonar.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Protecci\u00f3 de la vista<\/b><span style=\"font-weight: 400;\">, ja que evita el mal de la llum a la c\u00f2rnia.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Participa en reaccions de s\u00edntesi<\/b><span style=\"font-weight: 400;\">: col\u00b7lagen, hormones tiro\u00efdals i colesterol (entre altres) necessiten vitamina C per a la seva correcta s\u00edntesi al cos.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ecoceutics.com\/ca\/respostes-de-salut\/salut\/vitamina-c-sistema-immunitari\/\"><span style=\"font-weight: 400;\">Participa en diverses reaccions del nostre sistema immunitari<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"que-passa-quan-ens-manca-vitamina-c\"><\/span><span style=\"font-weight: 400;\">Qu\u00e8 passa quan ens manca vitamina C?<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">El t\u00edpic signe de manca de vitamina C en adults \u00e9s l&#8217;<\/span><a href=\"https:\/\/es.wikipedia.org\/wiki\/Escorbuto\"><span style=\"font-weight: 400;\">escorbut<\/span><\/a><span style=\"font-weight: 400;\">, una inflamaci\u00f3 de les genives que pot portar a la p\u00e8rdua de dents.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Aquest s\u00edmptoma comen\u00e7a a notar-se despr\u00e9s de 2-3 mesos de comen\u00e7ar la car\u00e8ncia de vitamina C, de manera que a la nostra poblaci\u00f3 actual \u00e9s dif\u00edcil veure un cas d&#8217;escorbut. Tot i aix\u00f2 encara es diagnostica algun cas, ja que la gent gran, els alcoh\u00f2lics, o persones amb pocs mitjans econ\u00f2mics per sostenir una dieta rica en fruites i verdures encara s\u00f3n sensibles a aquest problema.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Tamb\u00e9 es pot notar una <\/span><b>molt mala cicatritzaci\u00f3<\/b><span style=\"font-weight: 400;\">, ja que la s\u00edntesi de nou col\u00b7lagen per a la pell nova de les ferides \u00e9s deficient igual que la fragilitat dels vasos capil\u00b7lars.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">La <\/span><b>fatiga i la letargia<\/b><span style=\"font-weight: 400;\">, poden acompanyar la manca de vitamina C, sobretot perqu\u00e8 quan falta aquesta vitamina, solen faltar tamb\u00e9 les del <\/span><a href=\"https:\/\/www.ecoceutics.com\/ca\/respostes-de-salut\/vitamines\/la-vitamina-b-la-nostra-gran-aliada\/\"><span style=\"font-weight: 400;\">grup B<\/span><\/a><span style=\"font-weight: 400;\">. Tots aquests s\u00edmptomes desapareixen r\u00e0pidament en prendre vitamina C una altra vegada.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u00c9s m\u00e9s freq\u00fcent que hi hagi una hipovitaminosi de vitamina C, \u00e9s a dir, que hi hagi una falta lleu en aquesta vitamina que no permeti arribar a la forma m\u00e9s seriosa d&#8217;escorbut, per\u00f2 que causi problemes igualment. Es veu en pacients grans o amb problemes intestinals que dificulten l&#8217;absorci\u00f3 de vitamina C.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Els s\u00edmptomes s\u00f3n molt generals, van des de la fatiga i l&#8217;anor\u00e8xia a un augment del nombre d&#8217;infeccions. Fins i tot hi ha estudis que relacionen el baix nivell de vitamina C a la sang amb malalties card\u00edaques i hipertensi\u00f3, en abs\u00e8ncia de s\u00edmptomes que delatin aquesta hipovitaminosi.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"que-passa-si-consumeixo-massa-vitamina-c\"><\/span><span style=\"font-weight: 400;\">Qu\u00e8 passa si consumeixo massa vitamina C?<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">La vitamina C s&#8217;absorbeix b\u00e9 a l&#8217;organisme, encara que a partir de dosis de 1000 mg el cos no la podr\u00e0 absorbir tota i deixar\u00e0 passar-ne una part. El cos intenta \u201crescatar\u201d tota la vitamina C que pot, perqu\u00e8 en no poder sintetitzar-la no es pot donar el luxe de perdre-la, per\u00f2 en situaci\u00f3 de sobredosi l&#8217;eliminar\u00e0 per l&#8217;orina.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Per aquesta ra\u00f3 no t\u00e9 sentit consumir grans quantitats de vitamina C durant molt de temps. \u00c9s suficient, amb una dieta rica en fruites i verdures per cobrir les nostres necessitats. Organismes internacionals com la FAO i el Food and Nutrition Board nord-americ\u00e0 recomanen una <\/span><b>quantitat di\u00e0ria de 45-95 mg de vitamina C<\/b><span style=\"font-weight: 400;\">, i la dosi m\u00e0xima recomanable per a un adult \u00e9s de 2 grams.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Els complements usuals van des de la dosi di\u00e0ria recomanada a un gram i s\u00f3n molt utilitzats durant l&#8217;hivern per prevenir els refredats. Tot i aix\u00f2, l&#8217;evid\u00e8ncia cient\u00edfica indica que la vitamina C no prev\u00e9 el refredat, sin\u00f3 que serviria per escur\u00e7ar la durada i la severitat dels s\u00edmptomes.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">No s&#8217;han detectat grans problemes de salut en casos d&#8217;un consum excessiu, com podria passar a la vitamina A. Els s\u00edmptomes m\u00e9s freq\u00fcents s\u00f3n les mol\u00e8sties gastrointestinals i l&#8217;augment de certs vidres a l&#8217;orina. Usualment els vidres s\u00f3n solubles en aigua i no donen problemes, per\u00f2 es recomana que la gent amb historial de c\u00e0lculs renals no superin la dosi di\u00e0ria d&#8217;un gram per evitar que se li formin c\u00e0lculs renals (\u201cpedres al rony\u00f3\u201d) per exc\u00e9s de vitamina C.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>La vitamina C, tamb\u00e9 anomenada \u00e0cid asc\u00f2rbic, va ser reconeguda com a vitamina en les primeres d\u00e8cades del segle passat. Se sap que la seva car\u00e8ncia est\u00e0 relacionada amb malalties com l&#8217;escorbut des de fa diversos segles, per\u00f2 com a vitamina fonamental per a la salut humana no va ser reconeguda fins al 1933. \u00c9s [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":17626,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"_mbp_gutenberg_autopost":false,"footnotes":""},"categories":[4,59],"tags":[],"class_list":["post-16295","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-respostes-de-salut","category-vitamines"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Per qu\u00e8 serveix la vitamina C i aliments que la contenen\ud83d\udc49<\/title>\n<meta name=\"description\" content=\"En respostes de salut t&#039;expliquem per 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