Vitamin C, also known as ascorbic acid, is an essential nutrient for our body, fundamental for maintaining health and the correct functioning of numerous physiological processes. Although our body is not able to produce it autonomously, we can easily take it through food or, in case of deficiency, through supplements.
Health Benefits of Vitamin C
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Powerful Antioxidant : Vitamin C is a powerful antioxidant that helps protect cells from damage caused by free radicals. This helps reduce the risk of chronic disease and premature aging.
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Immune System Support : Vitamin C is essential for the proper functioning of the immune system. It stimulates the production of white blood cells, which are essential for fighting infections and diseases. It also helps reduce the duration and intensity of cold symptoms.
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Collagen Synthesis : Vitamin C is essential for the synthesis of collagen, a structural protein that keeps skin, blood vessels, bones and teeth healthy. A vitamin C deficiency can lead to skin problems and collagen diseases, such as scurvy.
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Improves Iron Absorption : Vitamin C promotes the absorption of non-heme iron, which is found in plant foods. For this reason, it is often recommended to combine foods rich in vitamin C with dishes containing plant iron, such as legumes or green leafy vegetables.
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Cardiovascular Health : Studies suggest that vitamin C may help reduce bad cholesterol (LDL) levels and promote healthy blood vessels. Additionally, its antioxidant effect may reduce inflammation, a risk factor for cardiovascular disease.
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Anti-inflammatory Properties : Vitamin C is known for its anti-inflammatory properties, which may be useful in the treatment of chronic inflammatory diseases, such as arthritis.
The Best Sources of Vitamin C
Vitamin C is abundant in many plant-based foods. Here are some of the best natural sources:
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Citrus fruits : Oranges, lemons, grapefruits and tangerines are among the best-known sources of vitamin C. One medium orange can contain up to 70 mg of vitamin C.
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Berries : Strawberries, blueberries, and raspberries are rich in vitamin C. One cup of fresh strawberries can provide about 90 mg of vitamin C.
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Kiwi : This fruit is particularly rich in vitamin C, with about 70 mg per average kiwi.
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Peppers : Red peppers in particular contain a surprising amount of vitamin C, even higher than citrus fruits.
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Green Leafy Vegetables : Spinach, broccoli, cabbage, and cauliflower are good sources of vitamin C, as well as containing numerous other beneficial nutrients.
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Tomatoes : Fresh tomatoes or their juice are another excellent source of vitamin C.
Vitamin C Deficiency and Scurvy
Severe vitamin C deficiency can lead to a condition called scurvy , which manifests itself with symptoms such as fatigue, bleeding gums, muscle weakness, loose teeth, and brittle skin. Although vitamin C deficiency is now rare in developed countries, it can still occur in situations of malnutrition or a diet very low in fruits and vegetables.
Recommended intake
Dietary guidelines suggest that the average adult should consume between 75 and 90 mg of vitamin C per day. However, needs can vary based on factors such as age, gender, health status, and level of physical activity. People who smoke, for example, may need more, as smoking can reduce vitamin C levels in the body.
Conclusions
Vitamin C is a vital nutrient that plays a number of crucial roles in our health, including supporting the immune system, protecting against oxidative damage, and promoting healthy skin and bones. It is important to ensure an adequate daily intake of vitamin C through a balanced diet rich in fresh fruits and vegetables. If necessary, supplements may be helpful, but it is always advisable to consult a doctor before starting a therapy.
Vitamin C not only helps keep your body healthy, but it also contributes to healthy skin, a strong immune system, and a better quality of life.
