Healthy Foods and Vitamins

Vitamin C

Vitamin C, also known as ascorbic acid or vitamin C, is one of the water-soluble vitamins. It is one of the most important vitamins for the health of the body and the regeneration of its cells.

Being soluble in water means that the body gets rid of its excess amounts through urine and does not store it. It is unable to be synthesized and therefore must be obtained from the diet and eaten daily to maintain good health.

vitamin C

The Importance of Vitamin C for the Body

Vitamin C performs many important functions for the body, including:

It contributes to building collagen fibers in the body, which are the main component of connective tissues in the body such as vocal cords, ligaments, skin, and blood vessel walls.

  • Increases the body’s immunity.
  • It contributes to enhancing the absorption of iron in the intestine.
  • Promotes wound healing.
  • Antioxidants may help reduce inflammation and reduce the risk of various diseases, because they can protect against damage caused by harmful molecules called free radicals, as well as toxic chemicals and pollutants such as cigarette smoke.
  • It may benefit cardiovascular health and protect against cardiovascular diseases.
  • It protects the skin from the sun’s ultraviolet rays when applied topically.
  • Reduces stress and raises energy levels.
  • The body uses vitamin C to make important substances, such as carnitine, tyrosine, steroids in the adrenal gland, and neurotransmitters.
  • It helps renew skin cells and treat skin problems, especially acne and its effects of spots and scars on the skin.
  • It also makes it more resistant to the signs of aging.

Does Vitamin C Treat Colds?

Vitamin C supplements or foods rich in it have been found to not reduce the risk of colds, but they may shorten the length of infection or make symptoms somewhat milder.

Sources of vitamin C

Vitamin C is available in many foods, including:

Fruits: especially acidic fruits such as grapefruit, lemon, orange, and tangerine, in addition to kiwi, mango, guava, strawberries, cantaloupe, tomatoes, pineapple, apples, and watermelon.

  • Vegetables: such as sweet potatoes, green and red peppers, cauliflower, spinach and other leafy vegetables.
  • Some cereals, other foods and drinks: fortified with vitamin C.
  • Nutritional supplements: They are in the form of tablets or effervescent capsules.

Information About Vitamin C

  • Information about vitamin C is as follows:
  • Cooking foods with heat or water or storing them for a long time can reduce their vitamin C content.
  • Cooking foods rich in vitamin C in the microwave and steam may reduce cooking losses.
  • Exposure of foods or drinks to light can reduce their vitamin C content, so it is recommended to choose juice that is sold in a carton rather than a clear bottle.

Vitamin C Dosage

The recommended dose of vitamin C is as follows:

  • Adults 19 years or older: 90 milligrams per day for men and 75 milligrams per day for women.
  • Pregnancy and breastfeeding cases: The dose increases to 85 milligrams for pregnant women and 120 milligrams for breastfeeding women.
  • Smokers: An additional 35 milligrams above the usual dose is recommended.
  • Safe maximum: 2000 milligrams per day, and there are some recommendations that indicate that taking 500 milligrams per day is sufficient.
  • However, the body does not store vitamin C, so overdose is not a concern, but it is still important not to exceed the maximum to avoid disorder. Stomach and diarrhea.

Effects of Vitamin C Deficiency

In general, a deficiency of this vitamin is not common, but people who do not eat vegetables and fruits may suffer from it, in addition to cases of smoking or long-term exposure to passive smoking, and drug and alcohol abuse, which may cause several health problems, most notably scurvy, which appears on the affected person.

Symptoms resulting from loss of collagen that weakens connective tissue, such as: 

  • Skin blemishes resulting from bleeding and bruising from infected blood vessels.
  • Gum inflammation, swelling or bleeding.
  • Hair loss.
  • Slow wound healing.
  • Fatigue and distress.
  • Anemia.
  • Pale, dry, and peeling skin.

Related :

Zaheer Ahmad

I am Zaheer Ahmad. Currently I am doing P.hd on Human Nutrition and Dietetics from Sorbonne University. Previously, I have also done masters in Molecular Nutrition and Food Technology.

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