What is vitamin C and what is it for?
Don't you know what vitamin C is and what it is for? At The EveryDay Lab we will tell you everything you need to know about this type of vitamin.
The human body needs vitamins for several crucial reasons that impact our overall functioning and well-being. Therefore, vitamin C is essential for its proper functioning. But what is vitamin C and what is it for?
Vitamin C, also known as ascorbic acid, is an essential nutrient for the proper functioning of the body. It is a water-soluble vitamin and must be obtained through the diet, since the body does not produce or store it.
Of interest: Hydrolyzed Collagen What is it and what is it for?
What is vitamin C and what is it for in our body?
Vitamin C, also known as ascorbic acid, is an essential nutrient that plays a crucial role in maintaining overall health and well-being.
Being a water-soluble vitamin, it dissolves in water and must be obtained through a specific diet, since the body does not produce it or store it.
Main functions of vitamin C in the body
Vitamin C has many functions in the body, among them we find the following:
Collagen synthesis
It is essential for the production of collagen, a protein that provides structure and firmness to the skin, bones, cartilage, tendons and blood vessels.
This contributes to wound healing, skin health, and blood vessel elasticity.
Antioxidant function
Vitamin C neutralizes free radicals, unstable molecules that are produced in the body as a result of normal metabolism or exposure to external factors such as pollution, tobacco smoke andUV radiation .
Free radicals can damage cells and contribute to premature aging and various chronic diseases, such as cancer, heart disease and arthritis.
More information: What is an antioxidant compound?
Strengthening the immune system
Vitamin C stimulates the production and function of white blood cells, the cells responsible for fighting infections. Additionally, it helps protect immune system cells from oxidative damage.
Improves iron absorption
It facilitates the absorption of iron of plant origin, present in legumes, vegetables and cereals. Iron is a mineral essential for the production of red blood cells and the transport of oxygen in the body.
wound healing
Vitamin C helps the formation of new tissue and accelerates the healing process.
What foods is vitamin C found in?
There are several food sources of vitamin C. It is found in a wide variety of fruits and vegetables, some of the richest being:
- Citrus fruits: Orange, lemon, grapefruit, tangerine, kiwi.
- Red fruits: Strawberry, raspberry, blueberry, blackberry.
- Peppers: Red, green, yellow pepper.
- Broccoli: Broccoli, cauliflower, Brussels sprouts.
- Tomatoes: Fresh tomatoes or lycopene.
What happens if I don't consume enough vitamin C?
Vitamin C deficiency, known as scurvy , is a rare disease today due to the widespread availability of foods rich in this nutrient.
However, it can occur in people with a very restrictive diet or with intestinal absorption problems. Symptoms of scurvy include:
- Muscular weakness,
- Fatigue,
- bleeding gums,
- Dry and cracked skin, and
- Difficulty healing wounds.
Recommended intake of vitamin C:
The recommended daily amount of vitamin C varies depending on age and sex. In general, it is recommended:
- Adults: 75-90 mg/day
- Pregnant or breastfeeding women: 120 mg/day
- Children: 40-65 mg/day
Vitamin C supplements:
In most cases, vitamin C can be obtained through a diet rich in fruits and vegetables. However, some groups of people, such as smokers, people with chronic diseases or poor nutrient absorption, may need vitamin C supplements.
It is important to consult with a doctor or nutritionist before taking vitamin C supplements, as high doses can cause side effects such as digestive discomfort, nausea and diarrhea.
What are the benefits of consuming vitamin C?
Vitamin C has wide benefits for the human body, among them are:
Strengthens the immune system
Vitamin C stimulates the production and function of white blood cells, the cells responsible for fighting infections.
Additionally, it helps protect immune system cells from oxidative damage. A strong immune system is essential for preventing disease and maintaining overall good health.
It is a powerful antioxidant
Vitamin C neutralizes free radicals, unstable molecules that are produced in the body as a result of normal metabolism or exposure to external factors such as pollution, tobacco smoke and UV radiation.
Free radicals can damage cells and contribute to premature aging and various chronic diseases, such as cancer, heart disease and arthritis. The antioxidant action of vitamin C helps protect cells from this damage and reduce the risk of these diseases.
Promotes wound healing
Vitamin C is essential for the production of collagen, a protein that provides structure and firmness to the skin, bones, cartilage, tendons and blood vessels.
Collagen is necessary for the formation of new tissue and proper wound healing. Sufficient intake of vitamin C can help speed up the healing process and improve the quality of scars.
Improves iron absorption
Vitamin C facilitates the absorption of iron of plant origin, present in legumes, vegetables and cereals. Iron is a mineral essential for the production of red blood cells and the transport of oxygen in the body.
Adequate consumption of vitamin C along with iron-rich plant-based foods can help prevent iron deficiency anemia, a common condition characterized by iron deficiency.
Maintains skin health
Vitamin C, as mentioned above, is crucial for the production of collagen, which provides structure and firmness to the skin.
Additionally, vitamin C protects skin cells from sun damage and helps prevent the appearance of wrinkles and fine lines. Sufficient consumption of vitamin C can contribute to healthier, smoother and brighter skin.
Protects bone and tooth health
Vitamin C participates in the formation and maintenance of bones and teeth. It is necessary for the production of osteoblasts, the cells responsible for the formation of new bone, and for the synthesis of collagen, which provides structure to the bone matrix.
Additionally, vitamin C helps the absorption of calcium, a mineral essential for bone health. Adequate consumption of vitamin C can help prevent diseases such as osteoporosis and osteomalacia.
Reduces the risk of cardiovascular disease
Vitamin C may help reduce the risk of cardiovascular disease by lowering blood pressure, improving blood vessel function, and reducing the formation of blood clots.
Additionally, vitamin C helps protect LDL (low-density lipoproteins), or "bad cholesterol," from oxidation, reducing its ability to damage arteries.
Contributes to mental health
Some studies suggest that vitamin C may have a positive effect on mental health. It has been associated with a lower risk of depression and anxiety, and may improve mood and cognitive function.
Increases energy and reduces fatigue
Vitamin C plays an important role in energy production in cells. Adequate vitamin C consumption can help reduce fatigue and increase energy levels.
Strengthens eye health
Vitamin C is essential for eye health and can help prevent age-related diseases such as cataracts and macular degeneration.
Summary of what vitamin C is and what it is for
As we saw, vitamin C is an essential nutrient for health and well-being. Its adequate consumption is essential to maintain a strong immune system, protect cells from oxidative damage, promote wound healing and maintain healthy skin.
It is recommended to obtain vitamin C through a balanced diet rich in fruits and vegetables. In some cases, vitamin C supplements may be necessary under the supervision of a health professional.
