Vitamin C is an essential nutrient for our body, with multiple benefits for our health. In this article, you will learn what vitamin C is, its functions in the body, the benefits it provides, its natural sources, recommendations for use, and precautions to take into account.
What is vitamin C?
Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that our bodies cannot produce on its own, so we must obtain it through food. It acts as an antioxidant, protecting our cells from damage caused by free radicals and plays a key role in maintaining a healthy immune system.
Natural sources of vitamin C
Among the main natural sources of vitamin C are:
- Citrus fruits like oranges, lemons, and grapefruit
- Strawberries, kiwis and mangoes
- red and green peppers
- Broccoli, kale and spinach
- Potaotes
Functions of vitamin C in the body
Vitamin C fulfills various functions in our body, such as:
- Antioxidant
- collagen synthesis
- Protein metabolism
- Iron absorption
Vitamin C Benefits
Vitamin C provides numerous benefits for our health, such as:
Strengthening of the immune system
Vitamin C strengthens the immune system by stimulating the production of white blood cells, helping to fight infection and protecting the body against disease.
Reduction of oxidative stress
The antioxidants present in vitamin C neutralize free radicals, reducing oxidative stress and lowering the risk of chronic diseases such as cancer and cardiovascular disease.
Improved iron absorption
Vitamin C improves the absorption of non-heme iron, present in vegetables, helping to prevent iron deficiency anemia.
collagen synthesis
Vitamin C is essential for the synthesis of collagen, a fundamental protein for the structure and elasticity of our skin, bones, tendons and cartilage. In addition, it helps in wound healing and tissue repair.
Prevention of cardiovascular diseases
Vitamin C can help prevent cardiovascular disease by lowering blood pressure and slowing the formation of cholesterol plaques in the arteries.
Eye health
Vitamin C protects our eyes by fighting free radicals and reducing the risk of cataracts and age-related macular degeneration.
Healthy skin
Vitamin C’s role in collagen production contributes to maintaining healthy, youthful skin, reducing the appearance of wrinkles and fine lines.
Recommendations for use
The recommended daily dose of vitamin C varies by age and gender:
- Adults: 75-90 mg/day
- Pregnant women: 85 mg/day
- Lactating women: 120 mg/day
- Children and adolescents: 15-75 mg/day
Vitamin C Supplements
Although it is preferable to obtain vitamin C through natural foods, in some cases, supplements may be considered, especially if you have a restrictive diet or one deficient in fruits and vegetables.
Vitamin C is an essential nutrient that provides numerous benefits for our body, including protection of the immune system, reduction of oxidative stress, improvement of iron absorption, collagen synthesis, and prevention of cardiovascular diseases. Be sure to include foods rich in vitamin C in your diet to maintain optimal health.
Frequent questions
The best natural sources of vitamin C include citrus fruits, strawberries, kiwis, mangoes, red and green bell peppers, broccoli, kale, spinach, and potatoes.
The recommended daily allowance for vitamin C varies by age and gender, ranging from 15 to 120 mg/day.
Although it is preferable to obtain vitamin C through natural foods, in some cases, supplements may be considered, especially if you have a restrictive diet or one deficient in fruits and vegetables.
Excessive consumption of vitamin C can cause side effects such as diarrhea, nausea, and abdominal cramps. Also, very high doses could increase the risk of kidney stones. It is important not to exceed the recommended daily dose and to consult a health professional before taking vitamin C supplements.
Vitamin C is found mainly in foods of plant origin. However, some animal foods contain small amounts of vitamin C, such as beef and chicken liver. However, it is preferable to obtain vitamin C through fresh fruits and vegetables due to its higher content and bioavailability.
