VITAMIN C AND SPORT

Vitamin C has always been the focus of numerous debates about the alleged or actual actions exerted on the body, but that this vitamin is crucial for our health there is no doubt.

The history of vitamin C from the fifth century b.C., when it was discovered scurvy, a disease linked to their lack of vitamin C, but it took many years to identify the cause and treat it by taking simple vegetables and fruits fresh

Its physiological role is also linked to the proper functioning of the immune system and to the synthesis of collagen, a structural element of the blood vessels, skin, muscles and bones, which without the vitamin C can not be synthesized.

This vitamin is also involved in other physiological processes, but today I want to dwell on a recent Finnish study, which has brought to light an interesting feature of this substance, that is, its ability to reduce the phenomenon of bronchoconstriction caused by exercise.

This type of phenomenon, which was once classified as exercise-induced asthma, it is a temporary narrowing of the airways (around 10%) that occurs during or after exercise, and can cause symptoms such as coughing, shortness of wheezing or difficulty breathing.

In this circumstance vitamin C seems to be very useful and really effective. The study shows how the administration daily minimum of about 200mg of vitamin C, is able to reduce this phenomenon up to 50%.

Today the recommended daily dose for adults is between 60 and 75mg daily, although the Italian Ministry of Health, now lets you operate it as a supplement to 1000mg per day. For those who would assume a greater amount than that recommended (60-75mg) board to take it in more administrations (not in a single, unless it is a delayed-release form) and possibly associated with other vitamins such as E or A , the latter always at standard doses. The reason for this association is related to the antioxidant capacity of vitamin C that, once oxidized, it needs a "helper" to terminate its action.

If you would like to integrate this substance in a natural way, I can not advise you today a recipe full of vitamin C, orange peppers:

Ingredients:

red and yellow peppers

sauce tomatoes

basil, oregano and fresh mint

extra virgin olive oil

oranges

shallot

Wash the peppers, cook them in such a way as to be able to peel them (in the oven or on flame)

Obtain the orange juice and set aside the skins.

In a skillet cook the shallot and add the sliced ​​tomatoes, salt, basil leaves, oregano and a little water.

As soon as the tomatoes are wilted add the orange juice and cook for 2 minutes.

After cooking, separate from the pieces of tomato sauce (or blend all the mixer).

Season the sauce with peppers freshly prepared and serve garnished with slices of orange peel and a few mint leaves.

Enjoy your meal!

Andrea Busalacchi