Vitamin C is highly important for the body, since broadly speaking, their job is to keep us healthy and strong through the years. This implies longevity. Good blood levels are considered one of the best nutritional markers that the person is in optimal general health.
This vitamin and antioxidant participates in many processes, from the manufacture of collagen to the strengthening of the immune system, through the absorption of iron from food.
Foods with vitamin C
Fruit
When we think of foods rich in vitamin C, fruits such as orange, grapefruit, lemon and lime generally come to mind. However, to get a wider variety of nutrients it is necessary to look beyond the typical citrus.
Berries (raspberries, blueberries), papaya, kiwi, pineapple, cantaloupe, plums, and watermelon are also good sources of this vitamin. Even apple, pear, and banana contain a little.
Note: The best bet is fresh and raw fruit, since the passage of time and heat are among the greatest enemies of vitamin C, causing it to be lost.
Vegetables
Including peppers in your diet guarantees a good dose of vitamin C. Nor should we underestimate the content offered by foods such as ginger, cabbage, chard, broccoli, cabbage, tomato, sweet potato, Brussels sprouts or winter squash.
Combining foods rich in vitamin C with foods rich in iron is a great idea, such as adding red bell peppers to a spinach salad. The reason is that this vitamin helps the body absorb iron from plants, which is more difficult for the body to use than that of meat and fish.
Note: When cooking these foods, consider steam. This technique is the one that destroys the least amount of vitamin C.
What are the benefits of vitamin C
Vitamin C and colds
The immune system needs vitamin C to function properly. Include foods rich in this nutrient in your diet can help prevent colds, as well as to shorten them or alleviate their symptoms (only if you already ingested them before getting sick).
Prevents cell damage
Vitamin C is considered an antioxidant, and as such helps neutralize free radicals in your body. These can be the product of radiation to tobacco smoke, through pollution. The result is a better protected body against diseases such as cancer or Alzheimer's.
Likewise, there are studies that suggest a link between the vitamin that concerns us on this occasion and a lower risk of cataracts. But their vision benefits It doesn't stop there, but it could also slow down the progression of age-related macular degeneration.
Maintains skin, bones, and more
Collagen is key in skin, bones, cartilage, muscles, ligaments, tendons, and blood vessels. Therefore, your body would not sustain without it, but is unable to make it without vitamin C.
Vitamin C and brain
This nutrient plays a role in people's mood, memory, or motivation. The reason is that helps make hormones that carry signals from the brain to all corners of the body. In this way, you need to stay focused and in a good mood. These hormones include serotonin, dopamine, or epinephrine.
How Much Vitamin C Do I Need?
Although the human body is not capable of manufacturing it by itself, most people get enough by eating a variety of fruits and vegetables every day.
Adult men should get 90 milligrams daily, while the amount for women is somewhat lower: 75 milligrams. During pregnancy and lactation it is advised that this figure be higher.
It should be noted that the body cannot process too much vitamin C, eliminating the excess through urine. Exceeding 2.000 milligrams a day can cause digestive problems, such as cramps and diarrhea. Very high doses maintained over time can also lead to the formation of stones in the kidney.
If you want to take vitamin C supplements, ask your doctor about which product is the most suitable for you of all those available on the market, as well as in what amounts and how often you should take them.
Smokers need more
One of the many side effects of tobacco is that it causes lower levels of vitamin C compared to non-smokers. This it could be because the body has more free radicals to get rid of.
If you are a smoker or passive smoker consider adding an extra 35 milligrams daily to the amounts indicated above.
Symptoms of a lack of vitamin C
Today, lack of vitamin C is rare in healthy people. But it can be caused by kidney disease and some types of cancer. People who eat a poor diet or abuse alcohol and drugs can also suffer from a deficiency.
Symptoms can include fatigue, swelling and bleeding of the gums, tooth loss, joint pain, thickened skin, bruising and difficulty healing.