What kind of fruit is this vitamin?
![](http://southampton.top/wp-content/uploads/2024/03/7ab8c20a795220d325c9f120174b4373_cropped_666x444.jpg)
Vitamin C is a water-soluble antioxidant. It prevents free radical damage and oxidative damage, thereby controlling inflammation. This makes it very important for the immune system.
A lesser known effect, namely the restorative effect, is what gives vitamin C its antioxidant properties. They are what make vitamin C essential for the health of connective tissue, energy production and brain function: collagen, carnitine, tyrosine, norepinephrine, serotonin.
How much do athletes need?
Recommended dose of vitamin C:
90 mg – for an adult man,
75 mg – for women
But this dosage is not sufficient for optimal health in regular exercisers; they are better off consuming 120–200 mg per day. However, more is not always better. Inflammation is a natural part of muscle recovery. Thus, suppressing inflammation too much sabotages muscle growth and adaptation to training.
Study
![](http://southampton.top/wp-content/uploads/2024/03/a9d50749480a6430d879003c38511921_cropped_666x666.jpg)
1 gram of vitamin C, at least when combined with a hefty dose of vitamin E, has been found to impact muscle anabolic signaling, strength development, and long-term muscle growth.
Although vitamin C is almost completely non-toxic, taking more than one gram of it daily (from supplements) can cause indirect health problems:
hyperuricosuria (increased uric acid in the blood), hyperoxaluria (increased oxalic acid in the blood.
Food Sources of Vitamin C
![](http://southampton.top/wp-content/uploads/2024/03/e0c027cd466d70c198dc3758b642a5d5_cropped_666x500.jpg)
Mainly include fruits and vegetables. Excellent sources include asparagus, papaya, orange, orange juice, cantaloupe, cauliflower, broccoli, Brussels sprouts, green peppers, grapefruit, grapefruit juice, kale, lemon and strawberries.
What do athletes eat?
In everyday life, if your diet contains several servings of plant foods every day, then you will be provided with vitamin C. Its deficiency occurs only with the most meager diets.
Given the negative consequences of excessive vitamin C consumption, healthy people do not need to supplement their diet with it. The main rule of thumb is to eat fruits or vegetables and then you won’t have to worry about vitamin C.