In addition to citrus fruits, broccoli, red peppers and dark leafy vegetables are also good sources of vitamin C. Discover the benefits of this vitamin!
Vitamin C is the best known and most used of all supplements. In 1742, it was already known that lemon juice prevented scurvy, a disease that plagued sailors who traveled long distances. However, it was not until 1928 that its healthy component was identified as vitamin C: ascorbic acid.
Nowadays, interest in the benefits of vitamin C is based more on its potential to protect cells than on its ability to cure scurvy.
As the main water-soluble antioxidant in the body, it helps fight damage caused by unstable oxygen molecules called free radicals. This occurs mainly in areas that are essentially made up of water, such as the interior of cells.
Benefits of Vitamin C
Vitamin C is active throughout the body. It helps strengthen capillaries (tiny blood vessels) and cell walls. In addition, it is essential for the formation of collagen (a protein found in connective tissue). In this way, vitamin C prevents bruising, promotes healing and keeps tendons, ligaments and gums healthy and strong. It also helps in the production of hemoglobin in the red blood cells and aids the body in absorbing iron from food.
Also, another one of the many benefits of vitamin C is to prolong the years of life. In one study, men who consumed more than 300 mg of the vitamin a day lived longer than those who consumed less than 50 mg a day.
additional benefits
Does Vitamin C Prevent Colds? Probably not, but it can alleviate symptoms and shorten their duration . In 1995, researchers concluded that taking 1,000 to 6,000 mg a day of this vitamin at the time of onset of symptoms reduces their duration by 21%, about 1 day. Other studies have shown that it can help elderly patients fight off serious respiratory infections.
It also appears to be a natural antihistamine. High doses of vitamin C can block the effect of inflammatory substances produced by the body in response to pollen, animal dander and other allergens.
Do not take more than 500 mg a day if you have kidney stones, kidney disease or hemochromatosis; a genetic tendency to store too much iron. Vitamin C naturally increases iron absorption.
This vitamin is also useful in treating asthma. Numerous studies have found that vitamin C supplements help to prevent or improve asthma symptoms. For people with type 1 diabetes, supplementation with 1,000 to 3,000 mg daily can prevent complications from this disease. Among them: eye problems and high cholesterol levels. If you have doubts about the two types of diabetes.
How much Vitamin C to take a day?
The recommended daily intake for men and women is 60 mg (for smokers, 100 mg). However, even conservative experts believe that an ideal intake is at least 200 mg a day. For the treatment of specific diseases, higher doses are recommended.
- In small amounts: You would need to consume less than 10 mg a day to develop scurvy. However, taking less than 50 mg of vitamin C has been linked to an increased risk of heart attack.
- In large quantities: High doses (2,000 mg daily) can cause loose stools, diarrhea, gas and bloating. However, all these symptoms can be corrected by reducing the daily dose. In that amount, vitamin C can interfere with the absorption of copper and selenium. So make sure you get enough of these minerals from food or vitamin supplements.
How to dose?
Remember if! If you have any health concerns, talk to your doctor before taking supplements. Also, give preference to the consumption of vitamin C through food. Don't spend money on specialty products like esterified vitamin C. There is no evidence that they are more efficiently absorbed than regular ascorbic acid.
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