Vitamin C
WHAT IS VITAMIN C?
Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that plays a crucial role in maintaining healthy skin, blood vessels, bones, and cartilage. It is a powerful antioxidant that helps protect the body from oxidative stress and supports the immune system by enhancing the production of white blood cells. Vitamin C also aids in the absorption of iron from plant-based sources and is essential for the synthesis of collagen, a protein that helps wounds heal and keeps skin firm. Since the body doesn't produce vitamin C naturally, it must be obtained through diet, with rich sources including citrus fruits, berries, and leafy greens.
WHICH FOODS CONTAIN VITAMIN C?
Parsley, red bell pepper, strawberries, papaya, nettle, and wild garlic are all considered rich in vitamin C. Fun fact: Despite being thought of as powerhouse “vitamin C bombs,” citrus fruits don’t contain the highest amounts.
WHAT ARE THE BENEFITS OF TAKING VITAMIN C?
Antioxidant
Vitamin C is one of the most important antioxidants. That's because it can protect the cells from oxidative stress(a.k.a. out-of-control free radicals). This means that your cells are protected from UV rays, exhaust fumes, and other harmful factors.
ANTI-AGING
According to studies, vitamin C is important for connective tissue metabolism, i.e., the cross-linking of collagen and elastin. It also has many positive effects on the skin. In protecting against UV rays, it prevents premature aging. It also has an anti-inflammatory effect and, therefore, serves as a wound-healing agent in skin care.
Boost immunity
Vitamin C is also involved in many metabolic processes in the human body and contributes to the normal functioning of the immune system.
Some studies even show that vitamin C can be helpful in cancer treatments, reducing the side effects of chemotherapy or radiotherapy.
Expert advice
NASSIM JAMALZADEH
"Vitamin C is not only important for the immune system, but also plays an important role in collagen formation, blood vessels, skin, teeth, and the function of the nervous system. It’s simply an all-rounder and should definitely not be missing from your diet."
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FAQS ABOUT VITAMIN C
This varies from person to person. If you consume plenty through your diet and can, therefore, cover your daily needs, additional intake is not necessary. It's best to ask your doctor and have regular blood work done.
This depends mainly on gender and age, as well as other factors, such as whether you are pregnant, breastfeeding, or have any illnesses. However, the National Health Service (NHS) recommends a daily amount of 40 mg for adults.
Because the body normally excretes excess vitamin C in urine, overdoses are quite rare. In sensitive people, however, an overdose of vitamin C can cause digestive problems and even diarrhea. (That’s why you should still pay attention to the maximum amounts!)It’s important to note that an overdose of vitamin C can be dangerous for people suffering from kidney hypofunction, as it increases the risk of kidney stones.A vitamin C deficiency is uncommon in individuals who eat a healthy, balanced diet. However, it can occur in developing countries. Furthermore, diabetics and elderly people should also be careful not to suffer from vitamin C deficiency. The most common and well-known disease tied to vitamin C deficiency is scurvy. Symptoms include fatigue, muscle weakness and pain, immune deficiency, bleeding, and water retention.
