Importance of Vitamin C
The importance of vitamin C is that it is essential for normal development and growth, its lack can be reflected in the lack of brightness in the skin, muscle weakness, etc.
Vitamin C (ascorbic acid) is an essential nutrient for the body that is not produced or stored by it, so it must be taken from food. It is water soluble, which means that it dissolves in water and the surplus is eliminated through the urine. A constant supply of this vitamin is required, which is essential for normal development and growth.
The daily need for vitamin C varies between 45 and 90 mg daily. (1)
Nutritionist Lilian Contreras explains that meeting the recommended daily needs of vitamin C is very simple, following a diet that includes fruits and vegetables:
Achieving the recommendations of this vitamin is very easy, since it is enough to consume a cup of broccoli or strawberries a day, or mix at least two other foods.
Nutritionist Sara Abu - Sabbah explains:
There are many people who turn to vitamin C, without thinking that there is a wide variety of foods that can provide it. The inadequate consumption of these supplements, many times is a waste of money.
Main functions of vitamin C
It helps the growth and repair of tissues, cartilage, bones and teeth.
Protects against infections and strengthens the immune system.
Avoid degenerative diseases such as arteriosclerosis, cancer, Alzheimer.
It favors the absorption of iron (fundamental when there are deficiencies of this mineral as in iron deficiency anemia).
Heals and helps to heal wounds, favors the synthesis of collagen, an important protein for skin healing.
It is an antioxidant, promotes cell regeneration, and prevents free radical damage.
Nutritionist Leonardo Suárez explains about the functions of vitamin C:
Vitamin C is needed for growth, metabolism of various organic functions, and tissue repair in all parts of the body.
The nutritionist from Clinica Ciudad del Mar, in Viña del Mar in Santiago de Chile, Lilian Contreras, provides:
The body needs this vitamin to produce collagen, a protein necessary for wound healing and can also help improve the absorption of iron found in plant-based foods that contribute to the proper functioning of the immune system.
Foods rich in vitamin C
Citrus (orange, tangerine, lemon).
Kiwi.
Mango.
Papaya.
Strawberries
Artichokes
Broccoli.
Tomatoes.
... citrus fruits like kiwi, tangerines, orange and strawberries, and also vegetables like broccoli, cauliflower, kale, peppers, spinach and tomato are rich in this vitamin ...
Lilian contreras
Ideally, consume raw fruits and vegetables to make the most of your vitamins. However, short and steamed cooking allows food to keep its nutritional properties intact. This is how the specialist explains it:
Short cookings, which only reach the boiling point (100 ° C), do not significantly affect the content of the food, unlike very long cookings, which reach temperatures above 190 ° C, such as baked, grill or fried , which do produce greater losses.
Vitamin C deficiency
Vitamin deficiencies can cause various diseases, and vitamin C deficiencies can include:
Lack of shine on the skin (dull skin), presence of acne.
Tiredness, muscle weakness.
Joint pain.
Nose bleed
Difficulties in wound healing.
Bleeding gums.
Irritability.
Scurvy: a disease that occurs when there is a deficiency of vitamin C. It mainly affects malnourished children and elderly people. Among its symptoms are the loss of teeth, fatigue, anemia, bleeding gums, skin bleeding, gingivitis, nervous depression, ease of infections
Vitamin C excess
An excessive intake of this vitamin in the diet can cause:
Gastrointestinal upset (heartburn, upset stomach, diarrhea).
Alterations in the intestinal flora.
Kidney stones.
Excessive increase in the absorption of iron in the body, which leads to an abundant accumulation of the mineral.
If they are consumed in very high amounts, above 2,000 mg. daily, there may be gastrointestinal problems, incidence of kidney stones or excess absorption of iron.
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