Nutrient also makes the skin more beautiful, prevents vision
problems and stroke, and contributes to fat burning
Vitamin C, whose technical name is ascorbic acid, is a
water-soluble vitamin. The substance was discovered in 1932 by the Hungarian
scientist and biochemist Albert Szent-Gyöygyi.
It cannot be synthesized by humans, so the only way to obtain
it is through food.
Once ingested, vitamin C participates in several biochemical
actions that are vital for the body. It improves the immune system, the skin,
mood, and prevents eye problems and strokes. The nutrient also has a strong
antioxidant action, fighting free radicals.
This nutrient can be found in some fruits, such as oranges,
goji berries, acerola, kiwi, and guava, and vegetables, such as cabbage and
broccoli.
Proven Benefits of Vitamin C
Improves immunity: Vitamin C increases the production of white blood cells, which are part of the immune system and have the function of fighting microorganisms and foreign structures in the body.
The nutrient also increases the levels of antibodies in the
body. Thus, the nutrient helps to strengthen the immune system, making our
bodies less susceptible to disease.
A study published in the Annals of Nutrition & Metabolism
noted that vitamin C does indeed enhance the immune system. Other research has
also observed the same results.
Prevents skin aging: Vitamin C prevents skin aging because it is essential for
the body's natural production of collagen.
Collagen is a protein that provides support and firmness to
the skin. In addition, vitamin C has an antioxidant action, i.e., it
neutralizes free radicals, protecting the skin against collagen degradation.
Research published in the Archives of Otolaryngology - Head
with 19 volunteers found that topical use of vitamin C decreases sun damage to
the skin.
Improves iron absorption: Vitamin C increases the bioavailability of non-heme
iron, that of plant origin, in the body.
Iron is important for preventing iron anemia, which causes a
state of discouragement, slow thinking, lack of focus, and marked sleepiness.
In children the absence of the nutrient can cause the retardation of cognitive
development.
Provides bone strength: This is because vitamin C is necessary for the
production of collagen. This protein is not only beneficial for the skin, but
also provides strength to bones, teeth, tendons, and blood vessel walls.
Prevents vision problems: Vitamin C helps to prevent vision problems due to
aging. This is because the nutrient is one of the factors for preventing the
degeneration of the macula, the part of the retina responsible for the
perception of details.
Other nutrients that prevent the problem are beta-carotenes,
vitamin E, zinc, and copper.
Research published in The American Journal of Clinical
Nutrition on 3654 people found that consuming good amounts of vitamin C helps
prevent the development of cataracts.
Prevents and improves colds and flu: Some studies have already pointed
out that constant vitamin C supplementation causes a reduction in the duration
of cold symptoms.
After all, when the immune system is weakened, as in cold and
flu situations, the amount of vitamin C is lower, and it is important to
replace the nutrient.
Ideally, a person should always have adequate levels of
vitamin C, so that the immune system is strengthened and the risks of
contracting diseases such as the flu and the cold are reduced.
A study from the University of Helsinki in Finland reviewed
23 other surveys on vitamin C that involved more than 6,000 people in total.
The survey concluded that good amounts of the nutrient in the
body cause a person to have a cold for less time and with lessened symptoms.
Prevents strokes: Vitamin C maintains the concentrations of collagen and
elastin, which in good quantities prevent the rupture of clots and the
formation of plaque in the arteries. The antioxidant action of the nutrient
also helps indirectly, because it maintains the action of nitric oxide, a
substance that causes the arteries and veins to relax.
Antioxidant action: Vitamin C is a powerful antioxidant that combats radicals and thus reduces the risks of various diseases, including cancer and degenerative processes associated with age.
Benefits in Study of Vitamin C
Decreases stress: Vitamin C helps to decrease stress conditions. This is because the nutrient is essential for the production of stress response hormones such as cortisol, histamine, and norepinephrine.
A study published in the International Journal of Sports Medicine of 45 marathon runners found that vitamin C supplementation helped reduce cortisol levels in the athletes' bodies. Researchers at the University of Alabama conducted studies with animals and observed that in these cases vitamin C contributed to the reduction of stress.
Improves mood: Vitamin C contributes to improved mood. The
benefit occurs because this nutrient is essential for the production of neurotransmitters
such as serotonin, adrenaline, noradrenaline, and dopamine, all of which
regulate our mood.
Contributes to fat burning: Vitamin C is important for the
production of carnitine, the substance responsible for transporting fats to be
burned and transformed into energy.
Vitamin C Deficiency
One of the health problems caused by a lack of vitamin C is a
weakened immune system, which is characterized by frequent colds and flus.
Another complication is scurvy, a disease that causes joint
problems, swelling, inflammation of the gums, loss of teeth, bleeding,
non-healing sores, and a deteriorated immune system, which in extreme cases can
even lead to death.
Vitamin C Combinations
Vitamin C + iron: The presence of vitamin C improves the
absorption of iron in the body. This is because the nutrient leads to a change
in the oxidation state of iron from ferric ion to ferrous ion, making iron
absorption easier.
In addition, vitamin C influences the transport and storage
of iron in the body.
Interactions
When consumed in the targeted amounts vitamin C does not
interact with other substances.
Side Effects
When taken in the recommended amounts vitamin C has no side
effects.
Source of Vitamin C
Fruits and vegetables are the best sources of vitamin C. The
richest ones are camu-camu (fruit from the Amazon) and acerola. In addition,
the nutrient is also present in guava, kiwi, strawberry, orange, goji berry,
cranberry, and cashew, and in vegetables such as bell peppers, broccoli, and
Brussels sprouts.
Check out how much to consume of each of these foods to obtain
the required amounts of the nutrient, 90 mg according to the U.S. government's
Recommended Dietary Allowances:
- Orange: 1 1/2 units
- Guava: half a unit
- Acerola: one unit
- Bell peppers: 1 small unit or 1-third cup, chopped
- Kiwi: 1 unit and a half
- Boiled broccoli: 1 cup
- Strawberry: 15 medium units
- Tangerine: 2 units
- Goji berry: 45 grams
Source: United States Department of Agriculture table.
How to Take Vitamin C?
Foods’s rich in vitamin C should be consumed preferably raw,
fresh and if you are going to cut them, do it on the spot. This is because the
nutrient oxidizes easily when in contact with air. However, after being cooked,
vegetables still contain vitamin C, although in smaller quantities. The best
way to cook them is to steam them, because when they are cooked in water the
loss of the nutrient is greater.
Recommended Amount of Vitamin C
According to the Institute of Medicine the recommended intake
of vitamin C by age and gender is:
- 7 to 12 months: 50 mg
- 1 to 3 years old: 15 mg
- 4 to 8 years: 25 mg
- 9 to 13 years old: 45 mg
- Women 14 to 18 years old: 65 mg
- Men from 14 to 18 years old: 75 mg
- Women from 19 years of age and older: 75 mg
- Men from 19 years old: 90 mg
- Pregnant women under 18: 80 mg
- Pregnant women over 18 years old: 85 mg
- Lactating women under 18 years old: 115 mg
- Lactating women over 18 years old: 120 mg
The Use of Vitamin C Supplementation
Vitamin C supplementation is recommended when a vitamin C
deficiency is identified and it is not possible to supply it with food. This
supplementation should be recommended after evaluation by a nutritionist or
doctor and needs to be accompanied by this professional.
Vitamin C is found mainly in fruits, vegetables, and legumes.
If you do not eat these foods, it is important that you seek the advice of a
doctor or nutritionist, because you may need supplementation.
Risks of Excess Consumption of Vitamin C
In order for problems to occur with vitamin C, it is
necessary to ingest amounts greater than 1 gram per day for a long period of
time. Reaching these amounts through food is very difficult, so the main
problem with excess is supplements.
Some health experts maintain that an excess of vitamin C can overload the kidneys and thus increase the chances of a person developing kidney stones. Other professionals believe that this problem does not occur.