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Nutrition for Skiing: Vitamin C

Vitamin C is the most popular single vitamin.
In sport performance this element can be very useful to help the body holding a high level of performance during a long period of time. It’s main effect is to stimulate the reconstruction of a number of tissues: muscles, bones and cartilagen that are essential to be keept in good health while training and racing.
Scientifically controlled studies using vitamin C for colds show that it can reduce the severity of cold symptoms, acting as a natural antihistamine. The vitamin may be useful for allergy control for the same reason: It may reduce histamine levels. By giving the immune system one of the important nutrients it needs, extra vitamin C can often shorten the duration of the cold as well. Scientific studies generally suggest that vitamin C does not prevent the onset of cold symptoms. However, in a subset of studies of people living in extreme climates or under extraordinary conditions, including soldiers in subarctic exercises, skiers, and marathon runners, vitamin C significantly reduced the risk of developing colds, by approximately 50%.
Asthmatics tend to have higher needs for vitamin C because of its antioxidant function in the lungs and airways. Doses of 1,000 to 2,000 mg per day improve asthmatic symptoms and lessen the body’s production of histamine, which contributes to inflammation.

As an important factor in collagen production, vitamin C is useful in wound healing of all types. From cuts and broken bones to burns and recovery from surgical wounds, vitamin C helps wounds to heal faster and better.

Circulatory System.
As with the other antioxidants, vitamin C helps to prevent heart disease by preventing free radicals from damaging artery walls, which could lead to plaque formation.
It is an essential element to repair blood vessels and capillaries, after damages from workouts, accidents and abuse of alcool or smoke.
This nutrient also keeps cholesterol in the bloodstream from oxidizing, another early step in the progression towards heart disease and stroke. Vitamin C may help people who have marginal vitamin C status to obtain favorable blood cholesterol levels. High blood pressure may also improve in the presence of this wonder vitamin. All these factors combined make vitamin C an inexpensive and easy way to lower one’s risk of heart desease and strokes.

Blood Sugar Levels.
People with diabetes (as well as non-diabetes carrier) can benefit from extra vitamin C. This nutrient can help regulate blood sugar levels. Since insulin helps vitamin C, as well as glucose to get into cells, people with diabetes may not have enough vitamin C inside many of their cells. Just like glucose, vitamin C can’t do its work if it’s not inside of a cell. Supplementing vitamin C can force it into body cells, where it can protect against the many complications of diabetes.

A minimum dose of 1,000 mg per day can help you keeping a high level of efficiency in your body and avoid falling into some of the problems that an insufficient intake could bring.
Vitamin C can be found in citrus fruits and in general in all orange/yellow vegetables, as well as in green leaves ones (in association with Vit. E).
Supplements can also be efficiently used to increase the intake for a period of time.