Healthy Foods and Vitamins

What is Vitamin C?

Vitamin C  or as it is known as ascorbic acid (Ascorbic Acid), is considered a water-soluble vitamin, so the body does not store it and gets rid of the quantities in excess of its need by excreting them with urine, and a large number of species of plants and animals can make this.

What is vitamin C Sources

The  Gluconolactone (Oxidase). Thus, plants are a good natural source of Vitamin C, and this vitamin has a major role in helping the body perform its various functions.

Sources of vitamin C

There are many plant sources of vitamin C, and to benefit from them, vegetables and fruits must be eaten fresh and not stored for a long time, and they must not be exposed to high heat.

  • Broccoli.
  • the strawberry.
  • Potatoes.
  • tomatoes.
  • Kiwi.
  • Brussels sprout.
  • Red and green sweet peppers.
  • citrus fruits.
  • Indian gooseberry.
  • Leafy vegetables.
  • Turnip.

Benefits of Vitamin C

Vitamin C is considered an important nutrient for health, and its benefits include the following: [2]

Reducing the risk of pneumonia: Vitamin C can help reduce the duration of the occurrence of cold symptoms when infected, by approximately one to a day and a half.

In addition, some studies have indicated the possibility of it helping to reduce the risk of other serious complications such as pneumonia. It does not prevent a cold.

Contributing to building bones, muscles, and skin: The body needs vitamin C to produce collagen , which is the basic protein that works to renew tissues in the skin, and thus it can help reduce the appearance of wrinkles, and forms tissues that cover bones, muscles, and cartilage. It also treats wounds and burns. [6] [1] [5]

Brain stimulant: Vitamin C stimulates the brain through its involvement in the production of hormones that transmit nervous messages to the body, as these hormones can affect mood, memory, feeling of pain, etc., and these hormones include serotonin (in English: Serotonin), and adrenaline (in English: Epinephrine), Norepinephrine, and dopamine.

Protecting cells from damage: Vitamin C is considered an important antioxidant as it fights free radicals that result from the body’s exposure to external pollutants, radiation, and sunlight, and thus protects cells from damage and can protect against diseases such as cancer and heart disease . [6] [3]

Reducing the risk of developing macular degeneration: Some studies indicate that consuming vitamin C from its food sources can help slow the possibility of developing age-related macular degeneration, as one study showed reducing the speed of progression of this disease in people.

Older people affected by it when taking vitamin C with some other nutrients such as zinc, vitamin E , beta-carotene, and copper for 6 years. On the other hand, researchers indicate that the effect of vitamin C on cataract disease is still unknown.

It is clear and requires more studies, and it is worth noting that these two diseases are among the main causes of visual impairment in the elderly.

Effect of Excess and Deficiency of Vitamin C

Increasing vitamin C: Drinking one cup of orange juice, or eating sweet pepper is considered sufficient to provide most people with their daily need of vitamin C.

Therefore, taking excessive amounts of vitamin C supplements may lead to the occurrence of some symptoms such as diarrhea, vomiting, nausea, and heartburn (heartburn), headaches, and the risk of increasing vitamin C intake may increase in people who suffer from excessive iron accumulation in the body as a result of taking large amounts of iron supplements, as taking large amounts of vitamin C leads to increased iron storage, which may cause damage to body tissues.

It is worth noting that the body gets rid of excess amounts of vitamin C in the form of oxalate, which is excreted in the urine, which may lead to an increased risk of kidney stone formation. The risk of kidney failure also increases if a person consumes more than 2,000 milligrams of vitamin C. On a daily basis.

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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