{"id":505641,"date":"2023-10-26T14:51:22","date_gmt":"2023-10-26T12:51:22","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=505641"},"modified":"2024-05-27T13:15:28","modified_gmt":"2024-05-27T11:15:28","slug":"vitamina-c-surse-dozare","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/vitamina-c-surse-dozare\/","title":{"rendered":"Vitamina C sus\u021bine at\u00e2t imunitatea, c\u00e2t \u0219i produc\u021bia de colagen. Care sunt celelalte efecte ale sale \u0219i c\u00e2t ar trebui s\u0103 consuma\u021bi zilnic?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left 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\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/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:\/\/gymbeam.ro\/blog\/vitamina-c-surse-dozare\/#Ce_este_vitamina_C\" title=\"Ce este vitamina C?\">Ce este 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:\/\/gymbeam.ro\/blog\/vitamina-c-surse-dozare\/#Care_sunt_beneficiile_pentru_sanatate_ale_vitaminei_C\" title=\"Care sunt beneficiile pentru s\u0103n\u0103tate ale vitaminei C?\">Care sunt beneficiile pentru s\u0103n\u0103tate ale vitaminei C?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.ro\/blog\/vitamina-c-surse-dozare\/#Ce_se_poate_intampla_daca_aveti_deficit_de_vitamina_C\" title=\"Ce se poate \u00eent\u00e2mpla dac\u0103 ave\u021bi deficit de vitamina C?\">Ce se poate \u00eent\u00e2mpla dac\u0103 ave\u021bi deficit de 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:\/\/gymbeam.ro\/blog\/vitamina-c-surse-dozare\/#Cum_sa_suplimentati_aportul_de_vitamina_C\" title=\"Cum s\u0103 suplimenta\u021bi aportul de vitamina C?\">Cum s\u0103 suplimenta\u021bi aportul de vitamina C?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.ro\/blog\/vitamina-c-surse-dozare\/#Aportul_zilnic_recomandat_de_vitamina_C\" title=\"Aportul zilnic recomandat de vitamina C\">Aportul zilnic recomandat de vitamina C<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.ro\/blog\/vitamina-c-surse-dozare\/#Ce_se_poate_intampla_dupa_o_supradoza_de_vitamina_C\" title=\"Ce se poate \u00eent\u00e2mpla dup\u0103 o supradoz\u0103 de vitamina C?\">Ce se poate \u00eent\u00e2mpla dup\u0103 o supradoz\u0103 de vitamina C?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.ro\/blog\/vitamina-c-surse-dozare\/#Rezumat_final_Pentru_ce_este_necesara_vitamina_C\" title=\"Rezumat final: Pentru ce este necesar\u0103 vitamina C?\">Rezumat final: Pentru ce este necesar\u0103 vitamina C?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.ro\/blog\/vitamina-c-surse-dozare\/#Ce_trebuie_sa_retineti\" title=\"Ce trebuie s\u0103 re\u021bine\u021bi?\">Ce trebuie s\u0103 re\u021bine\u021bi?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Vitamina C este unul dintre cele mai cunoscute suplimente nutritive. Cel mai adesea este consumat\u0103 atunci c\u00e2nd <strong>sim\u021bi\u021bi c\u0103 v\u0103 \u00eemboln\u0103vi\u021bi \u0219i vre\u021bi s\u0103 v\u0103 \u00eent\u0103ri\u021bi sistemul imunitar<\/strong>. Aceasta poate fi ob\u021binut\u0103 prin portocale, ceaiuri cu l\u0103m\u00e2ie \u0219i suplimente, crez\u00e2nd c\u0103 v\u0103 va repune rapid pe picioare. Vitamina C este o pies\u0103 a puzzle-ului care ajut\u0103 la combaterea r\u0103celilor \u0219i a altor boli. \u00cens\u0103 ce se afl\u0103 \u00een spatele efectelor sale \u0219i cum r\u0103m\u00e2ne cu suplimentele pentru sportivi? Ar trebui ace\u0219tia s\u0103 <strong>consume vitamina C dup\u0103 fiecare antrenament pentru a-\u0219i sus\u021bine regenerarea<\/strong>? Afla\u021bi toate aceste informa\u021bii \u0219i multe altele \u00een articolul de ast\u0103zi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Oamenilor le-a luat ceva timp s\u0103-\u0219i dea seama de ce este <strong>bine s\u0103 consume legume \u0219i fructe proaspete<\/strong>. Din p\u0103cate, acest lucru a costat \u0219i via\u021ba marinarilor care, dup\u0103 multe luni la bordul navelor, sufereau de o deficien\u021b\u0103 sever\u0103 de vitamina C care s-a manifestat printr-o boal\u0103 care pune via\u021ba \u00een pericol, numit\u0103 scorbut. Tot ceea ce ar fi fost nevoie pentru a preveni aceasta ar fi fost ambalarea fructelor citrice pe nav\u0103 pentru a furniza marinarilor aceast\u0103 vitamin\u0103 esen\u021bial\u0103. Din fericire, \u0219i ei \u0219i-au dat seama de-a lungul timpului, minimiz\u00e2nd riscul de a contracta scorbut. Din p\u0103cate, \u00een Europa Central\u0103, portocalele sau mandarinele nu cre\u0219teau \u00een copaci, a\u0219a c\u0103 trebuiau s\u0103 se mul\u021bumeasc\u0103 cu varza murat\u0103 sau cu cartofii, care \u00eenc\u0103 reprezint\u0103 una dintre cele mai mari surse de vitamina C \u00een multe \u021b\u0103ri.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">\u00cen acest articol pute\u021bi afla despre efectul vitaminei C asupra:<\/h3>\n\n\n\n<div class=\"wp-block-group is-nowrap is-layout-flex wp-container-core-group-is-layout-ad2f72ca wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#r\u0103celi\" style=\"border-radius:0px\">r\u0103celilor<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#s\u0103n\u0103tatea-inimii\" style=\"border-radius:0px\">s\u0103n\u0103t\u0103\u021bii inimii<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#vedere\" style=\"border-radius:0px\">vederii<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#s\u0103n\u0103tatea-pielii\" style=\"border-radius:0px\">s\u0103n\u0103t\u0103\u021bii pielii<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#vindecarea-r\u0103nilor\" style=\"border-radius:0px\">vindec\u0103rii r\u0103nilor<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#articula\u021bii\" style=\"border-radius:0px\">articula\u021biilor<\/a><\/div>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/10\/MG_5422-1124x749.jpeg\" alt=\"Ce este vitamina C?\" class=\"wp-image-502194\" title=\"Ce este vitamina C?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/MG_5422-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/MG_5422-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/MG_5422-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/MG_5422-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ce_este_vitamina_C\"><\/span>Ce este vitamina C?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.ro\/vitamina-c\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Vitamina C<\/a>&nbsp;sau acidul ascorbic <strong>apar\u021bine grupului de vitamine solubile \u00een ap\u0103<\/strong>. Aceasta se g\u0103se\u0219te \u00een mod natural \u00een diverse alimente, dar poate fi consumat\u0103 \u0219i prin suplimente nutritive. Spre deosebire de majoritatea mamiferelor, corpul uman nu poate sintetiza aceast\u0103 substan\u021b\u0103. Din acest motiv, este unul dintre <strong>nutrien\u021bii esen\u021biali<\/strong> care trebuie consuma\u021bi \u00een mod regulat, fie c\u0103 acesta este sub forma unei alimenta\u021bii variate \u0219i echilibrate sau prin suplimente. <span style=\"color: #ff6600\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">De ce este vitamina C at\u00e2t de important\u0103?<\/h3>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\" start=\"1\">\n<li><strong>Face parte dintre antioxidan\u021bii care ajut\u0103 la protejarea celulelor \u00eempotriva stresului oxidativ<\/strong>. Este implicat direct \u00een neutralizarea radicalilor liberi nocivi \u0219i a formelor reactive ale oxigenului (Reactive Oxygen Species &#8211; ROS). Cu toate acestea, ac\u021bioneaz\u0103 \u0219i indirect, prin capacitatea sa de a <strong>restabili propriet\u0103\u021bile antioxidante ale <a href=\"https:\/\/gymbeam.ro\/vitamina-e-60-caps-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitaminei E<\/a><\/strong>. <span style=\"color: #ff6600\">[2]<\/span><\/li>\n\n\n\n<li><strong>Sus\u021bine func\u021bia imunitar\u0103<\/strong>, joac\u0103 un rol esen\u021bial \u00een buna func\u021bionare a celulelor imunitare precum neutrofilele sau macrofagele care lupt\u0103 \u00eempotriva virusurilor, bacteriilor \u0219i altor substan\u021be str\u0103ine din organism. <span style=\"color: #ff6600\">[3]<\/span><\/li>\n\n\n\n<li>De asemenea, contribuie la <strong>men\u021binerea func\u021biei normale a sistemului imunitar \u00een timpul \u0219i dup\u0103 exerci\u021bii fizice intense<\/strong>. Dup\u0103 un antrenament intens, imunitatea poate fi sl\u0103bit\u0103, a\u0219a c\u0103 sportivii ar trebui s\u0103 acorde \u0219i mai mult\u0103 aten\u021bie consumului de aceast\u0103 substan\u021b\u0103.<\/li>\n\n\n\n<li><strong>Sus\u021bine produc\u021bia adecvat\u0103 de <a href=\"https:\/\/gymbeam.ro\/colagen\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">colagen<\/a> pentru func\u021bionarea normal\u0103 a pielii, gingiilor, din\u021bilor, vaselor de s\u00e2nge \u0219i cartilajului.<\/strong> De asemenea, este necesar\u0103 pentru men\u021binerea unui aspect tineresc, a s\u0103n\u0103t\u0103\u021bii din\u021bilor \u0219i a sistemului musculo-scheletic. <span style=\"color: #ff6600\">[1]<\/span><\/li>\n\n\n\n<li>De asemenea, <strong>este necesar\u0103 pentru produc\u021bia de carnitin\u0103<\/strong>, o substan\u021b\u0103 important\u0103 pentru metabolismul gr\u0103similor, \u00een special pentru transformarea acesteia \u00een energie. Tot datorit\u0103 acestui mecanism, vitamina C <strong>contribuie la reducerea senza\u021biei de oboseal\u0103 \u0219i epuizare<\/strong>. \u00cen organism, este folosit\u0103 \u0219i \u00een formarea neurotransmi\u021b\u0103torului noradrenalinei. <span style=\"color: #ff6600\">[1, 6]<\/span><\/li>\n\n\n\n<li><strong>Cre\u0219te absorb\u021bia <a href=\"https:\/\/gymbeam.ro\/fier-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">fierului<\/a>&nbsp;din surse vegetale<\/strong> (fier non-hem), care are o biodisponibilitate mai sc\u0103zut\u0103 dec\u00e2t fierul animal (fier hem). Aceast\u0103 func\u021bie este important\u0103 \u00een special pentru <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/vegetarianismul-avantajele-si-dezavantajele-unei-alimentatii-fara-carne\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">vegetarieni<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/ce-nutrienti-le-lipsesc-cel-mai-des-veganilor-si-cum-pot-fi-completati2\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">vegani<\/a>&nbsp;\u0219i alte persoane ale c\u0103ror alimenta\u021bii sunt dominate de alimente vegetale. <span style=\"color: #ff6600\">[1]<\/span><\/li>\n\n\n\n<li><strong>Contribuie la func\u021bia metabolic\u0103 normal\u0103<\/strong>. Acest lucru este legat \u00een special de metabolismul proteinelor, cum ar fi colagenul men\u021bionat anterior. De asemenea, este implicat\u0103 \u00een metabolismul gr\u0103similor prin sinteza <a href=\"https:\/\/gymbeam.ro\/l-carnitina\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">carnitinei<\/a>. <span style=\"color: #ff6600\">[1]<\/span><\/li>\n\n\n\n<li><strong>Sus\u021bine func\u021bia sistemului nervos<\/strong>. Este implicat\u0103 \u00een procese legate de diferen\u021bierea, maturarea \u0219i supravie\u021buirea celulelor nervoase (neuroni). <span style=\"color: #ff6600\">[4]<\/span><\/li>\n\n\n\n<li>De asemenea, <strong>contribuie la buna func\u021bionare a psihicului<\/strong>, contribuind la eliberarea de serotonine, catecolamine \u0219i alte substan\u021be asociate cu starea de spirit \u0219i experien\u021bele psihologice.<span style=\"color: #ff6600\"> [5]<\/span><\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 dori\u021bi s\u0103 afla\u021bi mai multe despre efectele altor vitamine, citi\u021bi articolul nostru intitulat <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/ghidul-complet-al-vitaminelor-ce-rol-au-cum-sa-stiti-cand-aveti-un-deficit-si-cat-de-mult-sa-consumati\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ghidul complet pentru vitamine: ce rol au acestea, cum s\u0103 \u0219ti\u021bi c\u00e2nd suferi\u021bi de deficit \u0219i c\u00e2t de mult s\u0103 consuma\u021bi.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"718\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/10\/iStock-859281790-1124x718.jpg\" alt=\"Func\u021biile vitaminei C \u00een organism\" class=\"wp-image-502210\" title=\"Func\u021biile vitaminei C \u00een organism\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/iStock-859281790-1124x718.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/iStock-859281790-400x255.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/iStock-859281790-1536x981.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/iStock-859281790-2048x1308.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Care_sunt_beneficiile_pentru_sanatate_ale_vitaminei_C\"><\/span>Care sunt beneficiile pentru s\u0103n\u0103tate ale vitaminei C?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Acum \u0219ti\u021bi c\u0103 <a href=\"https:\/\/gymbeam.ro\/vitamina-c-1000-mg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitamina C<\/a> nu este necesar\u0103 doar pentru imunitatea unei persoane. F\u0103r\u0103 aceasta, sistemul nervos nu ar func\u021biona corect, nici produc\u021bia de colagen, carnitin\u0103 \u0219i multe alte procese din organism. Datorit\u0103 acestor efecte complexe, <strong>un aport suficient de acid ascorbic poate avea un efect pozitiv \u00een multe domenii ale vie\u021bii de zi cu zi.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"colds\">1. Poate reduce durata unei r\u0103celi \u00een curs<\/h3>\n\n\n\n<p>Nu \u00eent\u00e2mpl\u0103tor, la primul semn de r\u0103ceal\u0103, v\u0103 vine \u00een minte g\u00e2ndul de a cump\u0103ra portocale \u0219i de a bea <a href=\"https:\/\/gymbeam.ro\/ceaiuri\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ceai<\/a>&nbsp;cu l\u0103m\u00e2ie. A\u0219a c\u0103, f\u0103r\u0103 s\u0103 sta\u021bi prea mult pe g\u00e2nduri, \u00eencerca\u021bi s\u0103 <strong>cre\u0219te\u021bi aportul de vitamina C<\/strong> \u0219i spera\u021bi c\u0103 acest lucru va ajuta armata sistemului imunitar, prevenind astfel debutul bolii. Totu\u0219i, poate \u0219tiin\u021ba s\u0103 demonstreze c\u0103 vitamina C \u00een doze mai mari (200-2000 mg) poate \u00eenvinge cu adev\u0103rat bacteriile \u0219i virusurile care vor s\u0103 fac\u0103 un parc de distrac\u021bii din corpul uman?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Ce spune \u0219tiin\u021ba modern\u0103 despre efectul vitaminei C asupra r\u0103celilor?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Din p\u0103cate, efectele preventive ale vitaminei C asupra dezvolt\u0103rii r\u0103celilor \u0219i gripei nu sunt sus\u021binute de studiile actuale asupra popula\u021biei generale. <span style=\"color: #ff6600\">[8]<\/span><\/li>\n\n\n\n<li>La doze mai mari (p\u00e2n\u0103 la 2000 mg), s-a observat o <strong>reducere a duratei r\u0103celii cu 8-14%<\/strong>. Totu\u0219i, acesta nu este \u0219i cazul persoanelor care \u00eencep s\u0103 consume vitamina C dup\u0103 apari\u021bia primelor simptome. <span style=\"color: #ff6600\">[8]<\/span><\/li>\n\n\n\n<li>Aceste studii au mai descoperit c\u0103 persoanele care au luat vitamina C \u00een mod regulat au avut <strong>simptome mai u\u0219oare ale r\u0103celii<\/strong>. <span style=\"color: #ff6600\">[7]<\/span><\/li>\n\n\n\n<li>La sportivii care se implic\u0103 \u00een activit\u0103\u021bi de mare intensitate (alerg\u0103tori la maraton), suplimentarea aportului de vitamina C a dus la o <strong>reducere cu 50% a riscului de r\u0103ceal\u0103<\/strong>. Dup\u0103 un antrenament foarte intens, poate exista o sl\u0103bire temporar\u0103 a imunit\u0103\u021bii, astfel \u00eenc\u00e2t importan\u021ba vitaminei C este mai mare \u00een acest caz. <span style=\"color: #ff6600\">[7-8]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><a href=\"https:\/\/gymbeam.ro\/bio-vitamina-c-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Vitamina C<\/a> nu este un miracol ce func\u021bioneaz\u0103 ca scut impenetrabil \u0219i care v\u0103 protejeaz\u0103 \u00een mod eficient de r\u0103ceal\u0103. De fapt, <strong>suplimentarea regulat\u0103 poate scurta timpul pe care \u00eel petrece\u021bi lupt\u00e2nd cu r\u0103ceala \u0219i cu alte simptome deranjante<\/strong>. Cu toate acestea, este posibil s\u0103 sim\u021bi\u021bi un efect \u0219i mai mare dac\u0103 sunte\u021bi sportivi ce se antreneaz\u0103 la o intensitate mare, timp de c\u00e2teva ore la un moment dat sau de mai multe ori pe zi. Acest lucru se datoreaz\u0103 faptului c\u0103 antrenamentele intense v\u0103 pot sl\u0103bi imunitatea, cresc\u00e2nd riscul de a dezvolta r\u0103celi \u0219i alte boli respiratorii.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 v\u0103 \u00eentreba\u021bi ce altceva v\u0103 poate ajuta s\u0103 v\u0103 \u00eent\u0103ri\u021bi imunitatea, citi\u021bi articolul nostru intitulat <a href=\"https:\/\/gymbeam.ro\/blog\/15-moduri-de-a-va-intari-sistemul-imunitar-si-de-a-va-proteja-sanatatea\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>15 moduri de a v\u0103 \u00eent\u0103ri sistemul imunitar \u0219i de a v\u0103 proteja s\u0103n\u0103tatea.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/10\/iStock-1249115936-1124x749.jpg\" alt=\"Vitamina C \u0219i r\u0103celile\" class=\"wp-image-502228\" title=\"Vitamina C \u0219i r\u0103celile\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/iStock-1249115936-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/iStock-1249115936-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/iStock-1249115936-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/iStock-1249115936-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"cardiovascular-health\">2. Poate reduce riscul de boli cardiovasculare<\/h3>\n\n\n\n<p>Oamenii de \u0219tiin\u021b\u0103 au devenit mai interesa\u021bi de efectul <a href=\"https:\/\/gymbeam.ro\/vitamina-c-500-mg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitaminei C<\/a>asupra s\u0103n\u0103t\u0103\u021bii cardiovasculare atunci c\u00e2nd au observat \u00een studii c\u0103 hipertensiunea arterial\u0103, ateroscleroza sau bolile de inim\u0103 sunt legate de o deficien\u021b\u0103 a acestei substan\u021be. Datorit\u0103 unor studii ulterioare, ace\u0219tia au descoperit c\u0103 acest lucru nu este o coinciden\u021b\u0103 \u0219i c\u0103 un <strong>aport suficient de vitamina C poate fi benefic \u0219i \u00een acest sens.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Ce se afl\u0103 \u00een spatele efectului pozitiv asupra func\u021biei inimii \u0219i a vaselor de s\u00e2nge?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u00cen primul r\u00e2nd sunt efectele sale antioxidante<\/strong>. Acest lucru a fost dovedit, spre exemplu, pentru enzima celular\u0103 (eNOS) \u0219i cofactorul s\u0103u tetrahidrobiopterina. Aceste componente ale vaselor de s\u00e2nge sunt foarte susceptibile la deteriorarea oxidativ\u0103 care le-ar putea reduce activitatea \u0219i func\u021bia. Astfel, suplimentarea cu vitamina C poate ajuta la <strong>men\u021binerea func\u021biei corespunz\u0103toare a vaselor de s\u00e2nge chiar \u0219i atunci c\u00e2nd stresul oxidativ este mai mare<\/strong> datorit\u0103 acestor propriet\u0103\u021bi. <span style=\"color: #ff6600\">[9]<\/span><\/li>\n\n\n\n<li>De asemenea, vitamina C poate <strong>cre\u0219te produc\u021bia de oxid nitric (NO)<\/strong>, care este direct legat\u0103 de dilatarea vaselor de s\u00e2nge (vasoconstric\u021bie) \u0219i, astfel, de fluxul sanguin optim. <span style=\"color: #ff6600\">[9]<\/span><\/li>\n\n\n\n<li>\u00cen plus, <strong>este necesar\u0103 pentru descompunerea (catabolismul) colesterolului<\/strong>. Astfel, deficitul de vitamina C poate duce la depunerea de colesterol \u00een ficat, ceea ce prezint\u0103 un risc de apari\u021bie a calculilor biliari, ateroscleroz\u0103 (\u00eent\u0103rirea arterelor) \u0219i a altor boli ale sistemului cardiovascular. <span style=\"color: #ff6600\">[8]<\/span><\/li>\n\n\n\n<li>Se pare c\u0103 suplimentarea cu vitamina C poate duce \u0219i la o <strong>sc\u0103dere a tensiunii arteriale la pacien\u021bii care sufer\u0103 de aceast\u0103 boal\u0103<\/strong> (hipertensiune arterial\u0103). Cu toate acestea, sunt necesare dovezi \u0219tiin\u021bifice mai concrete pentru a confirma acest efect. <span style=\"color: #ff6600\">[10]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><a href=\"https:\/\/gymbeam.ro\/uleiuri\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Gr\u0103simile s\u0103n\u0103toase<\/a>&nbsp;sunt, de asemenea, importante pentru s\u0103n\u0103tatea inimii \u0219i a vaselor de s\u00e2nge. Dac\u0103 v\u0103 intereseaz\u0103 s\u0103 afla\u021bi care sunt efectele lor sau care sunt sursele lor alimentare, nu rata\u021bi articolul nostru <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/ce-cantitate-de-grasimi-sanatoase-ar-trebui-sa-consumati-cantitatea-de-omega-3-este-mai-importanta-decat-raportul-sau-fata-de-omega-6\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>C\u00e2te gr\u0103simi s\u0103n\u0103toase este indicat s\u0103 consuma\u021bi? Cantitatea de Omega 3 este mai important\u0103 dec\u00e2t raportul lor fa\u021b\u0103 de Omega 6.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"5250,41038,49300,105310,106228\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"eyesight\">3. Sus\u021bine men\u021binerea s\u0103n\u0103t\u0103\u021bii vederii<\/h3>\n\n\n\n<p>De cele mai multe ori, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/vitamina-a-retinol-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">vitamina A<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/luteina-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">luteina<\/a> sau <a href=\"https:\/\/gymbeam.ro\/beta-carotene-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">beta-carotenul<\/a> sunt asociate cu ochi s\u0103n\u0103to\u0219i, mai degrab\u0103 dec\u00e2t vitamina C, \u00eens\u0103 vitamina C are multe de oferit \u00een acest sens.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Cum poate vitamina C s\u0103 v\u0103 sus\u021bin\u0103 vederea?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Vitamina C se g\u0103se\u0219te direct \u00een cristalin, unde ac\u021bioneaz\u0103 ca <strong>protec\u021bie natural\u0103 \u00eempotriva radia\u021biilor UV<\/strong>, care pot provoca leziuni ale stresului oxidativ la nivelul ochiului. Cu toate acestea, odat\u0103 cu \u00eenaintarea \u00een v\u00e2rst\u0103, cantitatea acestei vitamine din cristalin scade de obicei, ceea ce duce la un risc mai mare de cataract\u0103. Prin urmare, suplimentarea cu acid ascorbic poate ajuta la men\u021binerea nivelurilor optime \u0219i, astfel, la p\u0103strarea efectelor sale protectoare \u00eempotriva radia\u021biilor UV. <span style=\"color: #ff6600\">[11]<\/span><\/li>\n\n\n\n<li>Potrivit studiilor, un aport mai mare de vitamina C <strong>poate \u00eencetini, de asemenea, agravarea degenerescen\u021bei maculare legate de v\u00e2rst\u0103 (AMD)<\/strong>, o boal\u0103 ocular\u0103 frecvent\u0103 \u0219i la v\u00e2rste \u00eenaintate. Cu toate acestea, func\u021bioneaz\u0103 cel mai bine atunci c\u00e2nd este combinat \u0219i cu al\u021bi nutrien\u021bi. Spre exemplu, s-a demonstrat \u00een anumite studii c\u0103 un amestec de <strong>500 mg de vitamina C cu vitamina E, zinc \u0219i beta-caroten<\/strong> func\u021bioneaz\u0103 eficient. <span style=\"color: #ff6600\">[12]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vitamina C poate fi suplimentat\u0103 cu un <a href=\"https:\/\/gymbeam.ro\/supliment-alimentar-pentru-sanatatea-ochilor-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">complex<\/a> ce con\u021bine vitamina A, B2, lutein\u0103, beta-caroten \u0219i alte ingrediente active pentru o \u00eengrijire maxim\u0103 a ochilor. Pute\u021bi afla mai multe despre beta-caroten \u00een articolul nostru <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/beta-carotenul-o-sursa-vegetala-de-vitamina-a-benefica-nu-doar-pentru-ochi-si-piele\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Beta-carotenul &#8211; O surs\u0103 vegetal\u0103 de vitamina A nu numai pentru ochi \u0219i piele.<\/strong><\/a><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"843\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/10\/image_6483441_12-843x1124.jpg\" alt=\"Vitamina C \u0219i pielea\" class=\"wp-image-502244\" title=\"Vitamina C \u0219i pielea\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/image_6483441_12-843x1124.jpg 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/image_6483441_12-300x400.jpg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/image_6483441_12-1152x1536.jpg 1152w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/image_6483441_12-1536x2048.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/image_6483441_12-scaled.jpg 1920w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\" id=\"healthy-skin\">4. Contribuie la s\u0103n\u0103tatea pielii<\/h3>\n\n\n\n<p>La fel ca \u0219i vederea, <a href=\"https:\/\/gymbeam.ro\/vitamina-c-lipozomala.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitamina C<\/a> v\u0103 poate proteja pielea de razele UV \u0219i de schimb\u0103rile negative asociate cu \u00eemb\u0103tr\u00e2nirea.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Care sunt mecanismele din spatele efectului pozitiv al vitaminei C asupra pielii?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Dup\u0103 cum \u0219ti\u021bi deja, vitamina C <strong>sus\u021bine produc\u021bia de colagen, o protein\u0103 esen\u021bial\u0103 pentru fermitatea \u0219i suple\u021bea pielii.<\/strong> Aceasta ac\u021bioneaz\u0103 ca un cofactor pentru enzimele (prolil hidroxilaz\u0103, lisil hidroxilaz\u0103) care sunt necesare pentru a stabiliza \u0219i \u00eent\u0103ri molecula de colagen. \u00cen plus, sus\u021bine \u0219i produc\u021bia de colagen \u00een sine, direct la nivel de ARN.<span style=\"color: #ff6600\"> [13]<\/span><\/li>\n\n\n\n<li>Vitamina C are, de asemenea, un puternic efect antioxidant asupra pielii, \u00een special \u00een <strong>protec\u021bia celulelor \u00eempotriva radia\u021biilor UV nocive<\/strong>. Acest lucru poate duce \u0219i la o \u00eemb\u0103tr\u00e2nire prematur\u0103 a pielii. \u00cen studii, aceasta fost cel mai bine utilizat\u0103 \u00een combina\u021bie cu vitamina E, care este \u0219i un antioxidant. <span style=\"color: #ff6600\">[13]<\/span><\/li>\n\n\n\n<li>Deriva\u021bii ale acidului ascorbic pot <strong>reduce produc\u021bia excesiv\u0103 de melanin<\/strong>\u0103, un pigment al pielii. Astfel, poate ajuta la prevenirea form\u0103rii petelor pigmentare. <span style=\"color: #ff6600\">[13]<\/span><\/li>\n\n\n\n<li>\u00cen ultimii ani, vitamina C a fost ad\u0103ugat\u0103 \u0219i \u00een creme, seruri \u0219i alte <strong>produse de \u00eengrijire a pielii<\/strong>. Atunci c\u00e2nd aceasta p\u0103trunde \u00een straturile mai profunde ale pielii, poate avea un efect similar cu cel al surselor alimentare \u0219i al suplimentelor nutritive. <span style=\"color: #ff6600\">[14]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Datorit\u0103 acestor propriet\u0103\u021bi, vitamina C este adesea ad\u0103ugat\u0103 \u00een <a href=\"https:\/\/gymbeam.ro\/colla-pink-beastpink.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">suplimentele nutritive complexe<\/a> pentru \u00eengrijirea pielii. Este ideal\u0103 \u00een combina\u021bie cu colagenul, despre care pute\u021bi citi mai multe \u00een articolul nostru <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-alegeti-cel-mai-bun-colagen-pentru-sanatatea-pielii-si-a-articulatiilor\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Cum s\u0103 alege\u021bi cel mai bun tip de colagen pentru o piele \u0219i articula\u021bii s\u0103n\u0103toase?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"wound-healing\">5. Ajut\u0103 la vindecarea r\u0103nilor<\/h3>\n\n\n\n<p>Aproape toat\u0103 lumea sufer\u0103 din c\u00e2nd \u00een c\u00e2nd leziuni ale pielii \u00een timpul antrenamentelor, activit\u0103\u021bilor \u00een aer liber sau al altor activit\u0103\u021bi fizice. Aici intervine procesul de vindecare, care implic\u0103 o serie de substan\u021be. Atunci c\u00e2nd ad\u0103ug\u0103m efectul <a href=\"https:\/\/gymbeam.ro\/vitamina-c-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitaminei C<\/a> asupra func\u021biei imunitare \u0219i sintezei de colagen, nu este greu de ghicit c\u0103 aceasta <strong>ajut\u0103 \u0219i la vindecarea r\u0103nilor pielii.<\/strong><\/p>\n<\/div>\n<\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Care este rolul vitaminei C \u00een vindecarea r\u0103nilor?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u00cen timpul vindec\u0103rii r\u0103nilor, consumul de vitamina C al organismului poate cre\u0219te, aceasta juc\u00e2nd un rol esen\u021bial \u00een toate fazele procesului. <span style=\"color: #ff6600\">[15]<\/span><\/li>\n\n\n\n<li>\u00cen primul r\u00e2nd, este necesar\u0103 pentru func\u021bionarea corect\u0103 a neutrofilelor sau a celulelor imune, care ajut\u0103 la combaterea infec\u021biilor.<\/li>\n\n\n\n<li>Apoi este implicat\u0103 \u00een formarea \u021besutului conjunctiv sub form\u0103 de colagen \u0219i, \u00een final, \u00een formarea corect\u0103 a \u021besutului cicatricial.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>De aceea, este deosebit de important ca, dup\u0103 o interven\u021bie chirurgical\u0103 major\u0103, pacien\u021bii s\u0103 se asigure c\u0103 au un aport suficient de vitamina C \u00een corpul lor.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"joints\">6. Contribuie la men\u021binerea s\u0103n\u0103t\u0103\u021bii articula\u021biilor<\/h3>\n\n\n\n<p>Toat\u0103 lumea vrea s\u0103 se bucure de mi\u0219care f\u0103r\u0103 durere c\u00e2t mai mult timp posibil. De aceea este important s\u0103 ave\u021bi grij\u0103 de articula\u021biile voastre \u0219i s\u0103 le oferi\u021bi ceea ce au nevoie. Asta \u00eenseamn\u0103, \u00een primul r\u00e2nd, un nivel s\u0103n\u0103tos de exerci\u021bii fizice, odihn\u0103 suficient\u0103 \u0219i o alimenta\u021bie echilibrat\u0103, cu to\u021bi nutrien\u021bii care s\u0103 ajute la men\u021binerea cartilajelor, articula\u021biilor \u0219i a altor p\u0103r\u021bi ale sistemului musculo-scheletic \u00een stare optim\u0103. Aceasta include vitamina C, care <strong>contribuie la produ\u021bia normal\u0103 de colagen pentru func\u021bionarea corect\u0103 a cartilajului<\/strong>. Acest lucru le men\u021bine puternice \u0219i ferme.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Ce altceva au descoperit studiile care investigheaz\u0103 efectul acidului ascorbic asupra sistemului musculo-scheletic?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ajut\u0103 la <strong>protec\u021bia celulelor cartilajului (condrocitele) \u00eempotriva stresului oxidativ<\/strong>. Prin eliminarea \u0219i neutralizarea radicalilor liberi, acesta poate preveni acumularea lor, care este una dintre cauzele deterior\u0103rii cartilajelor ce duc la osteoporoz\u0103, osteoartrit\u0103 \u0219i alte boli articulare. <span style=\"color: #ff6600\">[16]<\/span><\/li>\n\n\n\n<li>Suplimentarea cu vitamina C (200 mg\/zi) poate <strong>reduce activitatea inflamatorie a articula\u021biilor<\/strong> stimul\u00e2nd \u00een acela\u0219i timp produc\u021bia de colagen \u0219i proteoglicani, care fac, de asemenea, parte din cartilaj. <span style=\"color: #ff6600\">[16]<\/span><\/li>\n\n\n\n<li>De asemenea, s-a dovedit c\u0103 vitamina C face parte din tratamentul pacien\u021bilor cu osteoporoz\u0103. <span style=\"color: #ff6600\">[17]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Datorit\u0103 acestor propriet\u0103\u021bi, vitamina C este o component\u0103 obi\u0219nuit\u0103 a <a href=\"https:\/\/gymbeam.ro\/suplimente-complexe-pentru-articulatii\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">suplimentelor nutritive complexe pentru articula\u021bii<\/a>. Dac\u0103 ave\u021bi nevoie de ajutor pentru a alege o anumit\u0103 nutri\u021bie articular\u0103, v\u0103 poate fi de folos articolul nostru intitulat <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-alegeti-cel-mai-bun-supliment-pentru-articulatii\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Cum s\u0103 alege\u021bi o nutri\u021bie articular\u0103 de calitate?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/10\/IMG_4109_OK-1124x749.jpg\" alt=\"Vitamina C \u0219i articula\u021biile\" class=\"wp-image-502261\" title=\"Vitamina C \u0219i articula\u021biile\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/IMG_4109_OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/IMG_4109_OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/IMG_4109_OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/IMG_4109_OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">7. Alte efecte posibile<\/h3>\n\n\n\n<p>Vitamina C are un efect \u0219i asupra func\u021biei \u00eentregului organism. Prin urmare, oamenii de \u0219tiin\u021b\u0103 monitorizeaz\u0103 \u0219i alte domenii ale s\u0103n\u0103t\u0103\u021bii umane pentru a vedea dac\u0103 suplimentarea este relevant\u0103 \u0219i pentru acestea.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Efectul asupra reducerii riscului de cancer<\/strong>: pute\u021bi g\u0103si studii care arat\u0103, spre exemplu, faptul c\u0103 vitamina C din surse naturale poate lucra pentru a preveni cancerul pulmonar \u0219i de s\u00e2n. Cu toate acestea, studiile mari grupate (meta-analize) spun c\u0103 nu exist\u0103 \u00eenc\u0103 suficiente dovezi pentru a confirma acest lucru \u00een mod definitiv. <span style=\"color: #ff6600\">[18-19]<\/span><\/li>\n\n\n\n<li><strong>Poate reduce durerea muscular\u0103 dup\u0103 un antrenament<\/strong>: Conform unor studii, poate reduce durerea muscular\u0103 experimentat\u0103 \u00een urma efortului fizic (Durere muscular\u0103 cu debut \u00eent\u00e2rziat &#8211; DOMS) datorit\u0103 efectelor sale antioxidante. \u00cen acela\u0219i timp, exist\u0103 studii care sus\u021bin c\u0103 acest lucru poate avea un efect negativ asupra adapt\u0103rii musculare. Acest lucru este necesar pentru dezvoltarea masei musculare, for\u021bei \u0219i performan\u021bei sportive generale.<\/li>\n\n\n\n<li><strong>Poate reduce riscul de depresie<\/strong>. Vitamina C poate avea, de asemenea, efecte antidepresive. Cu toate acestea, nu este cunoscut \u00eenc\u0103 mecanismul exact. <span style=\"color: #ff6600\">[8]<\/span><\/li>\n\n\n\n<li>Poate combate semnele \u00eemb\u0103tr\u00e2nirii: Datorit\u0103 efectelor sale antioxidante \u0219i influen\u021bei sale asupra form\u0103rii <a href=\"https:\/\/gymbeam.ro\/colagen-hidrolizat-runcollg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">colagenului<\/a>, este, de asemenea, clasificat\u0103 ca o <a href=\"https:\/\/gymbeam.ro\/impotriva-imbatranirii\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">substan\u021b\u0103 anti-\u00eemb\u0103tr\u00e2nire.<\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 v\u0103 \u00eentreba\u021bi ce altceva poate ajuta la \u00eencetinirea semnelor \u00eemb\u0103tr\u00e2nirii, pute\u021bi afla toate elementele esen\u021biale \u00een articolul nostru intitulat <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/anti-imbatranire-si-imbatranire-sanatoasa-cum-sa-aveti-grija-de-corpul-vostru-si-sa-va-mentineti-sanatatea-si-aspectul-tineresc\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Anti-\u00eemb\u0103tr\u00e2nirea \u0219i \u00eemb\u0103tr\u00e2nirea s\u0103n\u0103toas\u0103: cum s\u0103 ave\u021bi grij\u0103 de corpul vostru \u0219i s\u0103 r\u0103m\u00e2ne\u021bi s\u0103n\u0103to\u0219i \u0219i tineri?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ce_se_poate_intampla_daca_aveti_deficit_de_vitamina_C\"><\/span>Ce se poate \u00eent\u00e2mpla dac\u0103 ave\u021bi deficit de vitamina C?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Acum c\u0103 am discutat despre beneficiile unui aport suficient din aceast\u0103 substan\u021b\u0103, este timpul s\u0103 dezv\u0103luim riscurile unei deficien\u021be. <strong>Cea mai mare team\u0103 de deficit de acid ascorbic \u00een organism este, f\u0103r\u0103 \u00eendoial\u0103, scorbutul<\/strong>. Aceast\u0103 boal\u0103 grav\u0103 poate ap\u0103rea dup\u0103 doar o lun\u0103 de consum redus sau lipsit de vitamina C (&lt;10 mg\/zi) \u0219i se manifest\u0103 prin <strong>oboseal\u0103, gingivit\u0103, pierderea din\u021bilor, dureri articulare sau vindecare slab\u0103 a r\u0103nilor<\/strong>. P\u00e2n\u0103 \u00een secolul al XVIII-lea, aceast\u0103 boal\u0103 a fost fatal\u0103 pentru mul\u021bi marinari care au navigat pe m\u0103ri timp de luni \u00eentregi. Au fost salva\u021bi doar prin descoperirea faptului c\u0103 consumul de citrice \u0219i sucuri, care sunt o surs\u0103 bogat\u0103 de vitamina C, a ajutat \u00eempotriva scorbutului. Ca s\u0103 con\u0219tientizeze acest lucru, marinarii britanici au fost supranumi\u021bi \u201elimeys\u201d tocmai pentru c\u0103 sugeau aceste citrice \u00een c\u0103l\u0103toriile lor. <span style=\"color: #ff6600\">[20-21]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Semne ale deficitului de vitamina C<\/h3>\n\n\n\n<p>Deficitul de acid ascorbic poate fi subtil la \u00eenceput. Acesta nu este vizibil chiar de la \u00eenceput. Datorit\u0103 efectului complex al vitaminei C asupra organismului, chiar \u0219i simptomele de deficien\u021b\u0103 se pot manifesta \u00een \u00eentregul corp. <span style=\"color: #ff6600\">[28, 30]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>oboseal\u0103<\/li>\n\n\n\n<li>apetit sc\u0103zut<\/li>\n\n\n\n<li>r\u0103celi mai frecvente sau alte boli<\/li>\n\n\n\n<li>deteriorarea calit\u0103\u021bii p\u0103rului, a unghiilor \u0219i a pielii<\/li>\n\n\n\n<li>tulbur\u0103ri de vedere (vedere \u00eence\u021bo\u0219at\u0103, ochi usca\u021bi)<\/li>\n\n\n\n<li>vindecare mai lent\u0103 a r\u0103nilor<\/li>\n\n\n\n<li>dureri articulare<\/li>\n\n\n\n<li>gingii inflamate<\/li>\n\n\n\n<li>anemie<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/10\/iStock-1066985758-1124x750.jpg\" alt=\"Deficien\u021ba de vitamina C\" class=\"wp-image-502278\" title=\"Deficien\u021ba de vitamina C\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/iStock-1066985758-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/iStock-1066985758-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/iStock-1066985758-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/iStock-1066985758-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Prevalen\u021ba deficitului de vitamina C \u00een lume<\/h3>\n\n\n\n<p>\u00cen zilele noastre, scorbutul este din fericire o boal\u0103 foarte rar\u0103, care apare cel mult \u00een \u021b\u0103rile \u00een curs de dezvoltare. Spre exemplu, deficitul de vitamina C, care poate fi definit ca o sc\u0103dere a concentra\u021biei sanguine sub 11,4 \u03bcmol\/l, a ap\u0103rut la <strong>7,1% din popula\u021bia SUA<\/strong> \u00eentre 2003 \u0219i 2004. \u00cen cazul popula\u021biei din <strong>nordul Indiei<\/strong> (cu v\u00e2rsta peste 60 de ani), a fost de p\u00e2n\u0103 la <strong>73,9%<\/strong> \u00eentre 2004 \u0219i 2006. \u00cen cazul lor, principalele cauze au fost probabil alimenta\u021bia necorespunz\u0103toare \u0219i consumul ridicat de tutun. <span style=\"color: #ff6600\">[27]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Cine este cel mai expus riscului de deficit de vitamina C?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Fum\u0103torii<\/strong>: din cauza stresului oxidativ mai mare, fum\u0103torii sunt sf\u0103tui\u021bi s\u0103-\u0219i m\u0103reasc\u0103 aportul de vitamina C cu 35 mg pe zi peste aportul recomandat. Cu toate acestea, persoanele care sunt expuse frecvent la fumul de \u021bigar\u0103 (fum\u0103torii pasivi) ar trebui s\u0103-\u0219i urm\u0103reasc\u0103 \u0219i ei cu aten\u021bie aportul de vitamina C.<\/li>\n\n\n\n<li><strong>Persoanele care au o varietate limitat\u0103 \u00een alimenta\u021bia lor<\/strong>: o alimenta\u021bie variat\u0103, cu multe fructe \u0219i legume este de obicei suficient\u0103 pentru a acoperi aportul zilnic de vitamina C al majorit\u0103\u021bii oamenilor. Totu\u0219i, dac\u0103 unele persoane nu consum\u0103 surse regulate de vitamina C, risc\u0103 s\u0103 dezvolte o deficien\u021b\u0103 a acestei substan\u021be.<\/li>\n\n\n\n<li><strong>Persoanele cu absorb\u021bie slab\u0103 a nutrien\u021bilor<\/strong>: unii oameni pot experimenta, de asemenea, o absorb\u021bie redus\u0103 a nutrien\u021bilor din intestin. Pe l\u00e2ng\u0103 bolile tractului digestiv, acest lucru poate ap\u0103rea \u0219i la pacien\u021bii cu cancer.<\/li>\n\n\n\n<li><strong>Nou-n\u0103scu\u021bii hr\u0103ni\u021bi exclusiv cu lapte de vac\u0103 fiert<\/strong>: \u00een trecut, laptele matern sau formula artificial\u0103 pentru sugari erau \u00eenlocuite cu laptele de vac\u0103. Acesta \u00een sine con\u021bine o cantitate mic\u0103 de vitamina C, care poate fi redus\u0103 \u0219i mai mult atunci c\u00e2nd este fiert.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Al\u021bi factori de risc pentru deficitul de acid ascorbic includ consumul ridicat de alcool, diabetul de tip 1, alergiile alimentare sau aportul ridicat de fier, ceea ce duce la o mai mare excre\u021bie a vitaminei C de c\u0103tre rinichi.<span style=\"color: #ff6600\"> [27]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/10\/iStock-1077809152-1124x750.jpg\" alt=\"Cauzele deficitului de vitamina C\" class=\"wp-image-502294\" title=\"Cauzele deficitului de vitamina C\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/iStock-1077809152-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/iStock-1077809152-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/iStock-1077809152-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/iStock-1077809152-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cum_sa_suplimentati_aportul_de_vitamina_C\"><\/span>Cum s\u0103 suplimenta\u021bi aportul de vitamina C?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Chiar \u0219i copiii de gr\u0103dini\u021b\u0103 ar putea numi probabil cele mai cunoscute surse de vitamina C \u0219i aici includem <strong>portocale, l\u0103m\u00e2i, mandarine \u0219i alte citrice<\/strong>. Totu\u0219i, este posibil s\u0103 fi\u021bi surprin\u0219i s\u0103 afla\u021bi c\u0103 <strong>ardeii, varza sau broccoli<\/strong> pot func\u021biona ca \u0219i citrice. Pentru unii oameni, \u00eens\u0103, nici aceste fructe proaspete nu sunt o surs\u0103 major\u0103 de vitamina C. Spre exemplu, inui\u021bii, care tr\u0103iesc \u00een condi\u021bii \u00een care nu pot cultiva multe fructe \u0219i legume. Chiar \u0219i a\u0219a, ace\u0219tia nu sufer\u0103 de o deficien\u021b\u0103 a acestui micronutrient, datorit\u0103 consumului frecvent de fructe de mare, animale \u0219i pe\u0219te, care con\u021bin \u0219i ele vitamina C. <span style=\"color: #ff6600\">[20]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Vitamina C din alimente<\/h3>\n\n\n\n<p>\u00cen tabel pute\u021bi vedea o selec\u021bie a celor mai bogate surse de vitamina C. Cu toate acestea, <strong>mai sunt \u0219i alte fructe \u0219i legume obi\u0219nuite care o con\u021bin<\/strong>, a\u0219a c\u0103 nu este nevoie s\u0103 \u00eencepe\u021bi imediat s\u0103 c\u0103uta\u021bi guave sau papaya exotice prin magazine. \u00cen plus, pe pia\u021b\u0103 pute\u021bi g\u0103si \u0219i alimente care sunt \u00eembog\u0103\u021bite cu vitamina C. Acestea sunt cel mai adesea sucuri sau cereale.<span style=\"color: #ff6600\"> [22]<\/span><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Alimente<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Cantitatea de vitamina C la 100 g<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Guava<\/td><td class=\"has-text-align-center\" data-align=\"center\">228 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Coac\u0103ze negre<\/td><td class=\"has-text-align-center\" data-align=\"center\">181 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ardei gras<\/td><td class=\"has-text-align-center\" data-align=\"center\">128 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">P\u0103trunjel proasp\u0103t<\/td><td class=\"has-text-align-center\" data-align=\"center\">133 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Kiwi<\/td><td class=\"has-text-align-center\" data-align=\"center\">93 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Broccoli<\/td><td class=\"has-text-align-center\" data-align=\"center\">89 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Papaya<\/td><td class=\"has-text-align-center\" data-align=\"center\">61 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.ro\/capsuni-liofilizate-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">C\u0103p\u0219uni<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">59 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Portocale, l\u0103m\u00e2i<\/td><td class=\"has-text-align-center\" data-align=\"center\">53 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Varz\u0103<\/td><td class=\"has-text-align-center\" data-align=\"center\">40 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Cartofi<\/td><td class=\"has-text-align-center\" data-align=\"center\">23 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Varz\u0103 crea\u021b\u0103<\/td><td class=\"has-text-align-center\" data-align=\"center\">18 mg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Cum s\u0103 p\u0103stra\u021bi c\u00e2t mai mult\u0103 vitamina C \u00een alimente?<\/h4>\n\n\n\n<p>Con\u021binutul de vitamina C al acestor alimente variaz\u0103 \u00een func\u021bie de momentul recolt\u0103rii, condi\u021biile de transport \u0219i depozitare. Cu toate acestea, <strong>g\u0103titul are \u0219i acesta un impact, deoarece este sensibil la c\u0103ldur\u0103<\/strong> iar g\u0103titul prelungit l-ar putea distruge, a\u0219a c\u0103 este important s\u0103 urma\u021bi c\u00e2teva reguli de baz\u0103 pentru a men\u021bine un nivel maxim de vitamina C. <span style=\"color: #ff6600\">[23]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Consuma\u021bi fructele de p\u0103dure proaspete c\u00e2t mai repede posibil dup\u0103 cump\u0103rare. Evita\u021bi depozitarea prelungit\u0103.<\/li>\n\n\n\n<li>Fructele \u0219i legumele trebuie consumate proaspete.<\/li>\n\n\n\n<li>T\u0103ia\u021bi fructele \u0219i legumele \u00een felii chiar \u00eenainte de a le g\u0103ti.<\/li>\n\n\n\n<li>Atunci c\u00e2nd g\u0103ti\u021bi cartofi sau broccoli, spre exemplu, folosi\u021bi c\u00e2t mai pu\u021bin\u0103 ap\u0103. \u0218i g\u0103titul la aburi este \u00een regul\u0103.<\/li>\n\n\n\n<li>Alege\u021bi cea mai scurt\u0103 preparare posibil\u0103 a alimentelor, cum ar fi cartofi pr\u0103ji\u021bi sau op\u0103rirea.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 dori\u021bi s\u0103 afla\u021bi mai multe despre cum s\u0103 p\u0103stra\u021bi alimentele proaspete \u0219i neperisabile acas\u0103, nu rata\u021bi articolul nostru <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-depozitati-alimentele-in-mod-corespunzator-pentru-a-rezista-cat-mai-mult-posibil\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Cum s\u0103 p\u0103stra\u021bi alimentele corect pentru a dura c\u00e2t mai mult posibil.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/10\/iStock-1351206842-1124x749.jpg\" alt=\"Surse de vitamina C\" class=\"wp-image-502311\" title=\"Surse de vitamina C\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/iStock-1351206842-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/iStock-1351206842-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/iStock-1351206842-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/iStock-1351206842-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Suplimente nutritive cu vitamina C<\/h3>\n\n\n\n<p>Suplimentele cu vitamina C sunt ideale pentru persoanele care nu consum\u0103 multe fructe \u0219i legume sau care doresc s\u0103 se asigure c\u0103 primesc un aport suficient din acest micronutrient \u00een lunile de iarn\u0103, c\u00e2nd produsele proaspete sunt mai pu\u021bin disponibile.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pute\u021bi alege dintre mai multe forme, precum <a href=\"https:\/\/gymbeam.ro\/vitamina-c-1000-mg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tablete<\/a>, capsule, tablete efervescente, <a href=\"https:\/\/gymbeam.ro\/vitamina-c-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pulbere solubil\u0103<\/a>, pic\u0103turi sau spray-uri.<\/li>\n\n\n\n<li>De asemenea, pute\u021bi \u00eencerca vitamina C derivat\u0103 din extracte de plante din pulbere <a href=\"https:\/\/gymbeam.ro\/bio-camu-camu-gymbeam.html\" target=\"_blank\" aria-label=\"BIO Camu Camu (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">BIO Camu Camu<\/a> \u0219i pulberea <a href=\"https:\/\/gymbeam.ro\/bio-acerola-pulbere-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">BIO Acerola<\/a>.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.ro\/tablete-masticabile-cu-vitamina-c-pentru-copii-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Tabletele masticabile cu arom\u0103 de fructe<\/a>&nbsp;sunt ideale pentru copii.<\/li>\n\n\n\n<li>Cea mai bine absorbit\u0103 form\u0103 de p\u00e2n\u0103 acum este <a href=\"https:\/\/gymbeam.ro\/multivitamine-lipozomale-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitamina C lipozomal\u0103<\/a>. Potrivit studiilor, aceasta poate cre\u0219te concentra\u021bia de vitamina C \u00een s\u00e2nge p\u00e2n\u0103 la de dou\u0103 ori mai mult dec\u00e2t forma conven\u021bional\u0103. <span style=\"color: #ff6600\">[9]<\/span><\/li>\n\n\n\n<li>Vitamina C este adesea combinat\u0103 \u00een suplimente cu <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/vitamina-c-d3-1000-iu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">vitamina D3<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/tablete-masticabile-de-vitamina-c-zinc-extract-de-ghimbir-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">extract de ghimbir<\/a> sau <a href=\"https:\/\/gymbeam.ro\/vitamina-c-zinc-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">zinc<\/a>, care sunt, de asemenea, antioxidan\u021bi \u0219i sus\u021bin \u00een mod corespunz\u0103tor func\u021bia imunitar\u0103.<\/li>\n\n\n\n<li>Este un ingredient esen\u021bial \u00een <a href=\"https:\/\/gymbeam.ro\/multivitamine\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">multivitamine<\/a>, <a href=\"https:\/\/gymbeam.ro\/arthro-plus-120-caps-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">nutri\u021bia articula\u021biilor<\/a> \u0219i produsele de \u00eengrijire a pielii.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Vitamina C dup\u0103 antrenament: da sau nu?<\/h4>\n\n\n\n<p>Consumul de vitamina C imediat dup\u0103 un antrenament poate p\u0103rea o idee excelent\u0103. Acesta este momentul \u00een care organismul se lupt\u0103 cu stresul oxidativ cauzat de exerci\u021bii fizice \u0219i imunitatea poate fi sl\u0103bit\u0103, a\u0219a c\u0103 are sens s\u0103-l stimulezi cu acest antioxidant. Cu toate acestea, dac\u0103 scoopul vostru este dezvoltarea \u0219i for\u021ba muscular\u0103, poate dori\u021bi s\u0103 v\u0103 r\u0103zg\u00e2ndi\u021bi \u00een privin\u021ba acestui lucru.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>S-a constatat c\u0103 un anumit nivel de stres oxidativ este de dorit la \u00eenceput pentru un curs adecvat de adaptare la antrenament, atunci c\u00e2nd fibrele musculare sunt reparate \u0219i \u00eent\u0103rite.<\/strong> Nu \u0219tim \u00eenc\u0103 mecanismul exact, dar rezultatele studiilor actuale sugereaz\u0103 c\u0103 un aport mai mare de antioxidan\u021bi dup\u0103 antrenament v\u0103 poate compromite performan\u021ba sportiv\u0103. Astfel, poate fi mai bine s\u0103 v\u0103 schimba\u021bi aportul de vitamina C \u00eenainte sau la c\u00e2teva ore dup\u0103 antrenament. <span style=\"color: #ff6600\">[24]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 v\u0103 \u00eentreba\u021bi ce nutrien\u021bi post-antrenament sunt potrivi\u021bi pentru voi \u0219i care v\u0103 vor ajuta s\u0103 v\u0103 recupera\u021bi, consulta\u021bi articolul nostru <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/ce-sa-mancati-dupa-un-antrenament-cele-mai-bune-alimente-si-suplimente-pentru-culturisti-si-sportivi-de-rezistenta\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ce s\u0103 consuma\u021bi dup\u0103 antrenament? Cele mai bune alimente \u0219i suplimente nutritive pentru culturi\u0219ti \u0219i sportivi de rezisten\u021b\u0103.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/10\/VitC1000mg-1-scaled-e1697098093406-1124x749.jpg\" alt=\"Suplimente cu vitamina C\" class=\"wp-image-502329\" title=\"Suplimente cu vitamina C\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/VitC1000mg-1-scaled-e1697098093406-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/VitC1000mg-1-scaled-e1697098093406-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/VitC1000mg-1-scaled-e1697098093406-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/VitC1000mg-1-scaled-e1697098093406-768x512.jpg 768w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/VitC1000mg-1-scaled-e1697098093406.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Aportul_zilnic_recomandat_de_vitamina_C\"><\/span>Aportul zilnic recomandat de vitamina C<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Autoritatea European\u0103 pentru Siguran\u021ba Alimentar\u0103 (EFSA) recomand\u0103 urm\u0103toarele valori:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>pentru copiii \u00eentre 7 \u0219i 11 luni: 20 mg\/zi<\/li>\n\n\n\n<li>pentru copiii \u00eentre 1 \u0219i 17 ani: cre\u0219te\u021bi doza treptat \u00een func\u021bie de v\u00e2rst\u0103 \u0219i greutate corporal\u0103 de la 20 la 100 mg\/zi pentru b\u0103ie\u021bi, 20-90 mg\/zi pentru fete<\/li>\n\n\n\n<li>b\u0103rba\u021bi adul\u021bi: 90 mg\/zi<\/li>\n\n\n\n<li>femei adulte: 80 mg\/zi<\/li>\n\n\n\n<li>femeile \u00eens\u0103rcinate \u0219i care al\u0103pteaz\u0103: cre\u0219te\u021bi doza ini\u021bial\u0103 cu 60 mg\/zi p\u00e2n\u0103 la 140 mg\/zi.<span style=\"color: #ff6600\"> [25]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Societatea de Nutri\u021bie a \u021a\u0103rilor de Limb\u0103 German\u0103 (DACH) face urm\u0103toarele recomand\u0103ri:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>pentru copiii \u00eentre 0 \u0219i 4 ani: 20 mg\/zi<\/li>\n\n\n\n<li>pentru copiii cu v\u00e2rsta cuprins\u0103 \u00eentre 4 \u0219i 7 ani: 30 mg\/zi<\/li>\n\n\n\n<li>pentru copii cu v\u00e2rsta cuprins\u0103 \u00eentre 7 \u0219i 10 ani: 45 mg\/zi<\/li>\n\n\n\n<li>pentru copii cu v\u00e2rsta cuprins\u0103 \u00eentre 10 \u0219i 13 ani: 65 mg\/zi<\/li>\n\n\n\n<li>pentru copii cu v\u00e2rsta cuprins\u0103 \u00eentre 13 \u0219i 15 ani: 85 mg\/zi<\/li>\n\n\n\n<li>15 &#8211; 19 ani: 90 mg\/zi pentru fete, 105 mg\/zi pentru b\u0103ie\u021bi<\/li>\n\n\n\n<li>b\u0103rba\u021bi adul\u021bi: 110 mg\/zi<\/li>\n\n\n\n<li>femei adulte: 95 mg\/zi<\/li>\n\n\n\n<li>femeile \u00eens\u0103rcinate p\u00e2n\u0103 \u00een luna a 4-a: 105 mg\/zi \u0219i apoi 95 mg\/zi<\/li>\n\n\n\n<li>femeile care al\u0103pteaz\u0103: 125 mg\/zi<span style=\"color: #ff6600\">&nbsp;[26]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pentru a atinge aceste recomand\u0103ri, este de obicei suficient s\u0103 consuma\u021bi 400 g de <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/beneficii-de-top-ale-legumelor-care-vor-schimba-modul-in-care-priviti-alimentele\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">legume<\/a> \u0219i, \u00een mod ideal, 200 g de <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/fructele-cate-calorii-si-ce-vitamine-si-minerale-contin\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">fructe<\/a>&nbsp;proaspete pe zi. <strong>Se recomand\u0103 doze mai mari de p\u00e2n\u0103 la 2000 mg\/zi, \u00een special pentru sportivii de performan\u021b\u0103<\/strong>, pentru a-\u0219i sus\u021bine imunitatea \u0219i a reduce durata r\u0103celilor. Aceste persoane \u00ee\u0219i pot completa aportul de vitamina C \u0219i prin suplimente nutritive. <span style=\"color: #ff6600\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poate a\u021bi observat \u00een trecut c\u0103 dozele mari de peste 2000 mg pe zi au fost popularizate c\u00e2ndva de c\u0103tre c\u00e2\u0219tig\u0103torul Premiului Nobel Linus Pauling. Acesta credea c\u0103, prin acest lucru, se poate \u00eencetini \u00eemb\u0103tr\u00e2nirea, se poate reduce riscul de a r\u0103ci sau de a dezvolta boli de inim\u0103 sau cancer. Cu toate acestea, afirma\u021biile sale au fost respinse de \u0219tiin\u021ba modern\u0103 de multe ori.<span style=\"color: #ff6600\"> [29]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/10\/iStock-1397231063-1124x749.jpg\" alt=\"Supradoza de vitamina C\" class=\"wp-image-502346\" title=\"Supradoza de vitamina C\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/iStock-1397231063-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/iStock-1397231063-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/iStock-1397231063-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/iStock-1397231063-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ce_se_poate_intampla_dupa_o_supradoza_de_vitamina_C\"><\/span>Ce se poate \u00eent\u00e2mpla dup\u0103 o supradoz\u0103 de vitamina C?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vitamina C este solubil\u0103 \u00een ap\u0103 \u0219i nu se acumuleaz\u0103 \u00een organism \u00een mare m\u0103sur\u0103. Prin urmare, <strong>orice exces este eliminat automat prin urin\u0103<\/strong>. Cu toate acestea, dac\u0103 dep\u0103\u0219i\u021bi doza zilnic\u0103 de 2000 mg, care este limita superioar\u0103 recomandat\u0103, acest lucru poate provoca probleme digestive, iar asta se datoreaz\u0103 faptului c\u0103 vitamina C neabsorbit\u0103 este activ\u0103 osmotic \u0219i astfel leag\u0103 apa \u00een tractul digestiv. <span style=\"color: #ff6600\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Rezumat_final_Pentru_ce_este_necesara_vitamina_C\"><\/span>Rezumat final: Pentru ce este necesar\u0103 vitamina C?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sus\u021bine buna func\u021bionare a sistemului nervos \u0219i imunitar.<\/li>\n\n\n\n<li>Contribuie la men\u021binerea func\u021biei normale a sistemului imunitar \u00een timpul \u0219i dup\u0103 exerci\u021bii fizice intense.<\/li>\n\n\n\n<li>Are un efect pozitiv asupra psihicului.<\/li>\n\n\n\n<li>Ajut\u0103 la reducerea st\u0103rii de oboseal\u0103 \u0219i epuizare.<\/li>\n\n\n\n<li>Ajut\u0103 func\u021bia metabolic\u0103, important\u0103 pentru produc\u021bia de energie.<\/li>\n\n\n\n<li>Sus\u021bine produc\u021bia corespunz\u0103toare de colagen pentru func\u021bionarea normal\u0103 a pielii, gingiilor, din\u021bilor, vaselor de s\u00e2nge \u0219i a cartilajului.<\/li>\n\n\n\n<li>Contribuie la protejarea celulelor \u00eempotriva stresului oxidativ.<\/li>\n\n\n\n<li>Cre\u0219te absorb\u021bia fierului.<\/li>\n\n\n\n<li>Sus\u021bine regenerarea formei reduse de vitamina E.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ce_trebuie_sa_retineti\"><\/span>Ce trebuie s\u0103 re\u021bine\u021bi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dup\u0103 ce a\u021bi citit articolul nostru de ast\u0103zi, \u0219ti\u021bi deja c\u0103 vitamina C <strong>nu este necesar\u0103 doar pentru un sistem imunitar care func\u021bioneaz\u0103 bine<\/strong>. \u00cen plus, aceasta sus\u021bine \u0219i produc\u021bia de colagen, care este esen\u021bial pentru s\u0103n\u0103tatea pielii, articula\u021biilor dar \u0219i pentru vindecarea r\u0103nilor. Sursele de vitamina C ar trebui, de asemenea, <strong>incluse \u00een mod regulat \u00een alimenta\u021bia voastr\u0103 pentru efectele sale antioxidante sau influen\u021ba asupra metabolismului energetic<\/strong>. Dac\u0103 m\u0103n\u00e2nci \u00een mod frecvent citrice, kiwi, ardei, varz\u0103 sau broccoli, probabil c\u0103 nu trebuie s\u0103 v\u0103 face\u021bi griji pentru deficitul acestei substan\u021be. Dac\u0103 ave\u021bi dificult\u0103\u021bi \u00een a m\u00e2nca suficiente surse de alimente, suplimentele nutritive v\u0103 pot fi utile \u00een acest sens. Pute\u021bi alege \u00eentre capsule, pulberi solubile sau chiar tablete masticabile. Iar dac\u0103 dori\u021bi s\u0103 asigura\u021bi o absorb\u021bie maxim\u0103, alege\u021bi vitamina C lipozomal\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Voi v\u0103 suplimenta\u021bi aportul de vitamina C sau v\u0103 baza\u021bi pe alimenta\u021bia voastr\u0103 pentru acest lucru? Dac\u0103 v-a pl\u0103cut acest articol, nu uita\u021bi s\u0103 \u00eel distribui\u021bi \u0219i prietenilor vo\u0219tri, astfel \u00eenc\u00e2t \u0219i ace\u0219tia s\u0103 poat\u0103 afla despre importan\u021ba consumului suficient al acestei vitamine esen\u021biale.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/vitamin-c\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tVitamin C\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/multivitamins\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMultivitamins\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Vitamina C este un supliment cunoscut pe care oamenii \u00eel caut\u0103 \u00een special \u00een timpul sezonului de r\u0103ceal\u0103 \u0219i grip\u0103. Aceasta sus\u021bine buna func\u021bionare a imunit\u0103\u021bii, a psihicului \u0219i are multe alte beneficii. \u00cen afar\u0103 de acestea, articolul nostru de ast\u0103zi v\u0103 va dezv\u0103lui doza recomandat\u0103, cele mai bune surse \u0219i dac\u0103 este indicat s\u0103 consuma\u021bi vitamina C dup\u0103 un antrenament.<\/p>\n","protected":false},"author":129,"featured_media":502167,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[71],"tags":[7628,6506,7556,7568],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-505641","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-sisteme-de-nutritie","8":"tag-sanatate","9":"tag-suplimente-nutritive","10":"tag-vitamina-c","11":"tag-vitamine","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Vitamina C sus\u021bine at\u00e2t imunitatea, c\u00e2t \u0219i produc\u021bia de colagen. 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Jak\u00e9 m\u00e1 dal\u0161\u00ed \u00fa\u010dinky a kolik ho denn\u011b p\u0159ij\u00edmat?"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.ro\/blog\/vitamina-c-surse-dozare\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Vitamina C sus\u021bine at\u00e2t imunitatea, c\u00e2t \u0219i produc\u021bia de colagen. Care sunt celelalte efecte ale sale \u0219i c\u00e2t ar trebui s\u0103 consuma\u021bi zilnic?"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e","name":"Mark\u00e9ta Tesa\u0159ov\u00e1","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg","contentUrl":"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg","caption":"Mark\u00e9ta Tesa\u0159ov\u00e1"},"description":"Mark\u00e9ta Tesa\u0159ov\u00e1 is a nutritional therapist with over 10 years of clinical experience and a certified fitness trainer. 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She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. 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