Vitamin C, or ascorbic acid, is commonly known that by helping to treat cold and flu, but there is a reason for it contributes to the healing of these diseases as well as many others. See what vitamin c benefits are, what foods are high in vitamin c, and more critical information about its use.
Vitamin C Benefits
Vitamin C generally acts on health. It is a molecule that participates in various biochemical reactions in the cells of the whole body. The primary function is related to the formation of collagen, the protein that maintains the firmness of the skin and tissues, making everything in its place. But that’s not all.
Check out the benefits of vitamin c:
1. Protects Against Cardiovascular Diseases
Due to the antioxidant properties of this vitamin in the body, it acts against the accumulation of bad cholesterol in the walls of the arteries. When you do not have high cholesterol, the risks of developing high blood pressure, atherosclerosis, which is the hardening of the arteries, in addition to heart attack and stroke, are significantly reduced.
2. Improves Eye Health
Another action that occurs due to its antioxidant effect is in favor of eye health, which has structures susceptible to the attack of free radicals. When the body has excess free radicals, they oxidize the cells, making them sick. The function of vitamin C is to rid the cells of this oxidation, preventing diseases such as cataracts.
3. Strengthens Immune System
When making a diet with the ideal amount of vitamin C and also of other nutrients, one obtains the strengthening of the immune system in the long term. So it is not a vitamin that will treat a disease, but rather, it will keep the body ready to prevent disease.
4. Regulates Metabolism
It acts in the process of iron absorption, which participates in the formation of blood, and also in the control of blood sugar. It helps to prevent diseases such as anemia caused by iron deficiency and diabetes.
5. Relieves Stress
By being able to reduce levels of cortisol in the body, which is called the stress hormone, this vitamin may help to alleviate the symptoms when they are happening.
6. Helps to Enhance Beauty
By participating in the production and maintenance of collagen, it also works well for the skin, hair, and nails.
Thus, specifically in the case of the skin, it helps to eliminate the free radicals of the cells, improving oxidation and the production of collagen. With this, the skin remains firmer, more beautiful and takes longer to show signs of aging.
Vitamin C Rich Foods
Many vegetables are the rich source of this vitamin. Then, one should go to the nutritionist to receive a menu with the balanced amount of this and other vitamins, avoiding to consume of less or too much. The best known are citrus fruits, but it goes further, such as:
- Lemon
- Orange
- Kiwi
- Papaya
- Mango
- Pineapple
- Strawberry
- Blackberry
- Watermelon
- Broccoli
- Cabbages of all kinds
- Green and red peppers
- Potato
- Cabbage
- Spinach
- Tomato
How to Take And Recommended Amount
In addition to consuming it through food, there is also the alternative of taking supplementation. These are tablets or pills easily found in the pharmacy, but that should take with care.
The ideal is that you always prefer to get the recommended daily allowance through foods, which are natural sources. Only the doctor-recommended supplement should use if there is a particular need.
The recommended amount per day varies according to each organism. So there is no exact number, although there is a pattern to follow.
- For children up to 8 years of age, the dose is 20 micro grams per day.
- From 9 to 13 years, it is 30 micro grams per day.
- By age 18, they are between 65 and 75 micro grams.
- And from the age of 19 years, it is recommended that between 75 and 90 micro grams a day.
Symptoms of Excess Vitamin C
Excess vitamin c, like any substance, causes the body to have adverse reactions. In the case of this vitamin are not usually dangerous, because the body has the absolute ease in eliminating what is left over. Even so, indigestion, diarrhea, nausea, fatigue, and insomnia can occur.
Symptoms of Lack Of Vitamin C
As there are many foods rich in this vitamin, it is difficult to see someone with a disability. When it does occur, some of the main symptoms are the onset of anemia, weakness in the muscles, weakening of the immune system, hair, nails, teeth, and skin. You also notice joint pain, weakness, moodiness and increased stress.
