Vitamin C: Benefits, Where to Find It, and Contraindications

Le vitamins, along with carbohydrates, proteins, fats, and minerals, represent essential nutrients for our health. Five substances we must absorb through our diet to survive and maintain our health. Among the vitamins essential for our well-being, a primary role is played by Vitamin CBut what are its properties? What kind of benefits does it offer our body? And how can we assimilate it correctly?

Index of topics

What is the

Vitamin C, or ascorbic acid, belongs to the group of water-soluble vitamins. Like all vitamins in this category, vitamin C must be consumed through food since our body cannot synthesize it. Our body only contains a small reserve within the adrenal glands.

Benefits

La Vitamin C It performs countless functions in our bodies. In addition to actively participating in many metabolic reactions and the biosynthesis of amino acids and hormones, vitamin C:

Strengthens the immune system, enabling our bodies to better resist diseases, including heart disease and cancer. Of course, this doesn't mean it can cure cancer, as some illiterate people claim. But it helps protect us from the flu, and even if we can't stave off the virus, you can be sure that a good dose of vitamin C will make colds and flus last less.
Strengthens teeth and bones.
Improve theiron absorption.
It plays an important role antioxidant action, proving crucial for the neutralization of free radicals, which are among the main causes of premature cellular aging.
It acts as a shield against the effects of air pollution.
It raises the immune system barriers and inhibits the synthesis of carcinogenic substancesFor this reason, it is considered useful in the prevention of certain tumors, such as stomach cancer.

But vitamin C also intervenes in collagen biosynthesis, a protein found in the skin and connective tissues. This substance therefore helps to promote the turgidity and beauty of our skin, performing an extraordinary natural anti-aging action. It also helps protect, repair and ensure the functionality of our connective tissue system.

A regular intake of vitamin C finally ensures benefits for keep stress under control. This nutrient in fact plays an important role in hormone synthesis which regulate the response to situations of prolonged physical-emotional tension.

Where it is

La Vitamin C It is mainly contained in the fruit and in vegetables Fresh. Among the foods that are richest in it, we remember:

- citrus fruits, like lemons, oranges, mandarins and grapefruitsA single orange covers two-thirds of our daily needs.
I gold kiwi yellow-fleshed, even more so than green kiwis. They contain twice as much water.
Le strawberries They have an enormous vitamin C content: a single 150 gram portion (about ten strawberries) covers the entire daily requirement of women and 80 percent of that of men.
I tomatoesJust keep in mind that cooking spoils the flavor. So, if you want to get a vitamin C boost from tomatoes, you should eat them raw.
- spinachThe same goes for tomatoes: to give them their best, they must be eaten raw.
Le apples.
I broccoli.
I cabbage and cauliflowerBut also arugula and lettuce: all small mines of vitamin C.
I pepperoniJust one pound contains 150 mg of vitamin C.
Le new potatoes.

To fully enjoy the benefits of vitamin CThese foods should preferably be stored for no more than three or four days. They are best eaten raw or lightly cooked.

Daily requirement

Il daily requirement of vitamin C It is approximately 105 mg for men and approximately 90 mg for women. However, during pregnancy, the amount should be increased. Generally, a healthy, balanced diet can ensure the right amount of vitamin C.

Vitamin C deficiency

Vitamin C deficiency can cause symptoms such as anemia, apathy and loss of appetite to which other signs are subsequently added such as bleeding gums, tooth loss, subcutaneous hemorrhages and muscle pain. The combination of these symptoms gives rise to a disease called scurvyNowadays this disease is very rare, but in the past it was quite common among sailors who, being engaged in long ocean crossings, could not regularly consume fresh fruit and vegetables.

Excess vitamin C

Un abuse of supplements or an unbalanced diet can instead determine an excessive intake of the nutrient, generating various problems in the body, including the formation of stones or airon overdose, given that vitamin C promotes its absorption. Excess vitamin C can cause symptoms such as heartburn, diarrhea, gastritis, abdominal cramps, vomiting, but also headaches, dizziness, weakness, and sudden hot flashes.

Controindicazioni

There are no contraindications to taking vitamin C. Except, in case of significant excess, it can cause kidney problems. An excessive dose of vitamin C, if taken on an empty stomach, can also cause some form of kidney disease. indigestion.

Vitamin C: What it's for and where to find it