{"id":141019,"date":"2026-09-07T11:35:55","date_gmt":"2026-09-07T08:35:55","guid":{"rendered":"https:\/\/realitatearutiera.ro\/?p=141019"},"modified":"2026-09-07T11:35:58","modified_gmt":"2026-09-07T08:35:58","slug":"vitamina-c-la-ce-foloseste-cat-ne-trebuie-si-ce-se-intampla-cand-avem-un-deficit","status":"publish","type":"post","link":"https:\/\/realitatearutiera.ro\/?p=141019","title":{"rendered":"Vitamina C: la ce folose\u0219te, c\u00e2t ne trebuie \u0219i ce se \u00eent\u00e2mpl\u0103 c\u00e2nd avem un deficit"},"content":{"rendered":"\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"451\" data-attachment-id=\"141020\" data-permalink=\"https:\/\/realitatearutiera.ro\/?attachment_id=141020\" data-orig-file=\"https:\/\/i2.wp.com\/realitatearutiera.ro\/wp-content\/uploads\/2026\/09\/image-54.png?fit=1024%2C577&amp;ssl=1\" data-orig-size=\"1024,577\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"image\" data-image-description=\"\" data-medium-file=\"https:\/\/i2.wp.com\/realitatearutiera.ro\/wp-content\/uploads\/2026\/09\/image-54.png?fit=300%2C169&amp;ssl=1\" data-large-file=\"https:\/\/i2.wp.com\/realitatearutiera.ro\/wp-content\/uploads\/2026\/09\/image-54.png?fit=800%2C451&amp;ssl=1\" src=\"https:\/\/i2.wp.com\/realitatearutiera.ro\/wp-content\/uploads\/2026\/09\/image-54.png?resize=800%2C451&#038;ssl=1\" alt=\"\" class=\"wp-image-141020\" style=\"aspect-ratio:1.774726000264096;width:501px;height:auto\" srcset=\"https:\/\/i2.wp.com\/realitatearutiera.ro\/wp-content\/uploads\/2026\/09\/image-54.png?w=1024&amp;ssl=1 1024w, https:\/\/i2.wp.com\/realitatearutiera.ro\/wp-content\/uploads\/2026\/09\/image-54.png?resize=300%2C169&amp;ssl=1 300w, https:\/\/i2.wp.com\/realitatearutiera.ro\/wp-content\/uploads\/2026\/09\/image-54.png?resize=768%2C433&amp;ssl=1 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" data-recalc-dims=\"1\" \/><\/figure>\n\n\n\n<p id=\"p-1\"><strong>Vitamina C este unul dintre nutrien\u021bii esen\u021biali pentru organism \u0219i se g\u0103se\u0219te \u00een numeroase fructe \u0219i legume. Are rol \u00een func\u021bionarea sistemului imunitar, formarea colagenului \u0219i vindecarea r\u0103nilor \u0219i ajut\u0103 organismul s\u0103 absoarb\u0103 mai bine fierul din alimentele vegetale.&nbsp;<\/strong><\/p>\n\n\n\n<p id=\"p-2\">Vitamina C, numit\u0103 \u0219i acid ascorbic, este o vitamin\u0103 solubil\u0103 \u00een ap\u0103 pe care organismul uman nu o poate produce singur. Din acest motiv, trebuie ob\u021binut\u0103 \u00een mod regulat din alimenta\u021bie.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"chapter-1\">La ce ajut\u0103 vitamina C \u00een organism<\/h2>\n\n\n\n<p id=\"p-3\">Vitamina C particip\u0103 la mai multe procese importante \u0219i este necesar\u0103 pentru:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>producerea colagenului,<\/li>\n\n\n\n<li>protein\u0103 important\u0103 pentru piele,<\/li>\n\n\n\n<li>vase de s\u00e2nge,<\/li>\n\n\n\n<li>cartilaje,<\/li>\n\n\n\n<li>oase \u0219i \u021besutul conjunctiv,<\/li>\n\n\n\n<li>pentru vindecarea normal\u0103 a r\u0103nilor.<\/li>\n<\/ul>\n\n\n\n<p><a href=\"https:\/\/legal4youth.ro\/\" target=\"_blank\" rel=\"noreferrer noopener\"><\/a><\/p>\n\n\n\n<p id=\"p-4\">Are \u0219i rol antioxidant, contribuind la protejarea celulelor \u00eempotriva stresului oxidativ, \u0219i particip\u0103 la func\u021bionarea normal\u0103 a sistemului imunitar.<\/p>\n\n\n\n<p id=\"p-5\">Un alt rol important este acela c\u0103 \u00eembun\u0103t\u0103\u021be\u0219te absorb\u021bia fierului non-hem, forma de fier prezent\u0103 \u00een alimentele vegetale.<\/p>\n\n\n\n<p id=\"p-7\">Din acest motiv, asocierea unor alimente vegetale bogate \u00een fier, precum leguminoasele, cu o surs\u0103 de vitamina C poate favoriza absorb\u021bia fierului.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"chapter-2\">De c\u00e2t\u0103 vitamina C avem nevoie pe zi<\/h2>\n\n\n\n<p id=\"p-8\"><a href=\"https:\/\/european-union.europa.eu\/institutions-law-budget\/institutions-and-bodies\/search-all-eu-institutions-and-bodies\/european-food-safety-authority-efsa_ro\" target=\"_blank\" rel=\"noreferrer noopener\">Autoritatea European\u0103 pentru Siguran\u021ba Alimentar\u0103<\/a>&nbsp;(EFSA) stabile\u0219te un aport de referin\u021b\u0103 pentru popula\u021bia adult\u0103 s\u0103n\u0103toas\u0103 de 110 mg pe zi pentru b\u0103rba\u021bi \u0219i 95 mg pe zi pentru femei.<\/p>\n\n\n\n<p id=\"p-9\">\u00cen timpul sarcinii, EFSA recomand\u0103 \u00eenc\u0103 10 mg pe zi peste valoarea pentru femeile care nu sunt \u00eens\u0103rcinate, iar \u00een perioada al\u0103pt\u0103rii necesarul suplimentar este estimat la 60 mg pe zi.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"chapter-3\">Ce alimente con\u021bin mult\u0103 vitamina C<\/h2>\n\n\n\n<p id=\"p-10\">Portocalele sunt asociate cel mai des cu vitamina C, dar nu sunt neap\u0103rat cea mai bogat\u0103 surs\u0103. Unele legume \u0219i fructe con\u021bin chiar mai mult\u0103 vitamina C raportat la 100 de grame.<\/p>\n\n\n\n<p id=\"p-11\">Printre sursele bune se num\u0103r\u0103:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>ardeiul gras ro\u0219u crud &#8211; aproximativ 120-130 mg de vitamina C la 100 g,<\/li>\n\n\n\n<li>kiwi &#8211; aproximativ 90 mg la 100 g,<\/li>\n\n\n\n<li>broccoli crud &#8211; aproximativ 85-90 mg la 100 g,<\/li>\n\n\n\n<li>c\u0103p\u0219unile &#8211; aproximativ 55-60 mg la 100 g,<\/li>\n\n\n\n<li>portocalele &#8211; aproximativ 50-55 mg la 100 g,<\/li>\n\n\n\n<li>conopida crud\u0103 &#8211; aproximativ 45-50 mg la 100 g,<\/li>\n\n\n\n<li>varza &#8211; aproximativ 35-40 mg la 100 g.<\/li>\n\n\n\n<li>ro\u0219iile &#8211; aproximativ 14 mg la 100 g.<\/li>\n<\/ul>\n\n\n\n<p id=\"p-12\">Valorile sunt orientative \u0219i pot varia \u00een func\u021bie de soi, gradul de maturare, perioada de p\u0103strare \u0219i modul de preparare.<\/p>\n\n\n\n<p id=\"p-13\">Ardeiul ro\u0219u crud poate furniza, la aceea\u0219i cantitate, de peste dou\u0103 ori mai mult\u0103 vitamina C dec\u00e2t portocala.<\/p>\n\n\n\n<p id=\"p-14\">Asta nu \u00eenseamn\u0103 c\u0103 trebuie ales un singur aliment: o alimenta\u021bie variat\u0103, cu fructe \u0219i legume consumate zilnic, este cea mai simpl\u0103 metod\u0103 de a asigura aportul de vitamina C.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"chapter-4\">Cum p\u0103str\u0103m mai mult\u0103 vitamina C din alimente<\/h2>\n\n\n\n<p id=\"p-15\">Vitamina C este sensibil\u0103 la c\u0103ldur\u0103 \u0219i se poate pierde par\u021bial \u00een timpul g\u0103titului, mai ales atunci c\u00e2nd legumele sunt fierte mult timp \u00een ap\u0103.<\/p>\n\n\n\n<p id=\"p-16\">Din acest motiv, este util s\u0103 altern\u0103m legumele g\u0103tite cu cele consumate crude, atunci c\u00e2nd acest lucru este potrivit pentru alimentul respectiv.<\/p>\n\n\n\n<p id=\"p-17\">Prepararea la abur sau g\u0103tirea pentru perioade mai scurte poate limita pierderile de vitamina C.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"chapter-5\">Care sunt simptomele lipsei de vitamina C<\/h2>\n\n\n\n<p id=\"p-18\">Deficitul sever de vitamina C provoac\u0103 scorbut, o afec\u021biune rar\u0103 \u00een prezent \u00een \u021b\u0103rile dezvoltate, dar care poate ap\u0103rea atunci c\u00e2nd aportul este extrem de redus pentru o perioad\u0103 \u00eendelungat\u0103.<\/p>\n\n\n\n<p id=\"p-19\">Primele manifest\u0103ri pot include oboseal\u0103, stare general\u0103 de sl\u0103biciune \u0219i inflamarea gingiilor.<\/p>\n\n\n\n<p id=\"p-20\">Pe m\u0103sur\u0103 ce deficitul devine sever pot ap\u0103rea v\u00e2n\u0103t\u0103i u\u0219or, mici hemoragii sub piele, gingii umflate \u0219i care s\u00e2ngereaz\u0103, dureri articulare \u0219i vindecarea dificil\u0103 a r\u0103nilor.<\/p>\n\n\n\n<p id=\"p-21\">Aceste simptome nu sunt specifice exclusiv deficitului de vitamina C \u0219i pot avea numeroase alte cauze, astfel c\u0103 nu pot fi folosite singure pentru autodiagnostic.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"chapter-6\">Cine are un risc mai mare de deficit<\/h2>\n\n\n\n<p id=\"p-22\">Deficitul este rar, \u00eens\u0103 riscul unui aport insuficient este mai mare \u00een cazul persoanelor cu o alimenta\u021bie foarte pu\u021bin variat\u0103, al celor cu anumite probleme de absorb\u021bie intestinal\u0103 \u0219i al persoanelor care fumeaz\u0103.<\/p>\n\n\n\n<p id=\"p-23\">Fumatul este asociat cu niveluri mai sc\u0103zute de vitamina C. Speciali\u0219tii iau \u00een calcul pentru fum\u0103tori un necesar suplimentar de aproximativ 35 mg pe zi fa\u021b\u0103 de persoanele care nu fumeaz\u0103.<\/p>\n\n\n\n<p>Sursa: alba24    Foto: alba24<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Vitamina C este unul dintre nutrien\u021bii esen\u021biali pentru organism \u0219i se g\u0103se\u0219te \u00een numeroase fructe \u0219i legume. Are rol \u00een<\/p>\n","protected":false},"author":1,"featured_media":141020,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"spay_email":"","footnotes":"","jetpack_publicize_message":""},"categories":[80],"tags":[],"class_list":["post-141019","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sanatate"],"jetpack_featured_media_url":"https:\/\/i2.wp.com\/realitatearutiera.ro\/wp-content\/uploads\/2026\/09\/image-54.png?fit=1024%2C577&ssl=1","jetpack_publicize_connections":[],"jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p61naM-AGv","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=\/wp\/v2\/posts\/141019","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=141019"}],"version-history":[{"count":1,"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=\/wp\/v2\/posts\/141019\/revisions"}],"predecessor-version":[{"id":141021,"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=\/wp\/v2\/posts\/141019\/revisions\/141021"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=\/wp\/v2\/media\/141020"}],"wp:attachment":[{"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=141019"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=141019"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=141019"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}