Perhaps it is one of the most well-known, necessary and supplemented vitamins. The vitamin Cor ascorbic acid, is present in a multitude of foods – not only in oranges – and today I will talk to you about why it is important and how to increase its consumption so that our body assimilates it.
Among the most notable functions of the vitamin C we can point out that it is essential for collagen formationwhich is a protein which is responsible for giving structure, elasticity and firmness to our skin and is also necessary to maintain the constitution of joints, tendons and muscles.
It also helps us maintain strength of our immune system and it is one of the most powerful antioxidantswhich helps us reduce cellular aging and oxidative stress. This property in turn has a benefit on our cardiovascular system since it prevents the oxidation of low-density lipoproteins (LDL), preventing the formation of atherosclerotic plaques, which narrow the walls of our arteries and cause heart disease.
Pepper is rich in vitamin C.
Furthermore, the vitamin C It is an enhancer of non-heme (vegetable) iron absorption at the intestinal level, being very important in people who follow a vegetarian and vegan diet.
Consuming a sufficient amount of vitamin C is essential to avoid suffering nutritional deficiencies that can lead to scurvy, a disease characterized by:
– Tiredness and weakness.
– Muscle and joint pain.
– Bleeding in the gums.
– Very slow healing of wounds.
Although you may think that it is very easy to get hold of dietary sources of vitamin Csince it is usually found in fruits and vegetables, I have to tell you that we do not always take full advantage of its potential.
Prioritize foods rich in vitamin C
Of course it is very important to select foods rich in vitamin C and as I mentioned, not only citrus fruits contain this vitamin, but we can also find it in significant quantities in:
Pepper
Papaya
Kiwi
Brussels sprouts, broccoli and cabbage.
Red fruits: strawberries, raspberries, blueberries.
If you eat any of these foods every day you ensure your intake of vitamin C.
Strawberries are rich in vitamin C.
How to combine it
Vitamin C and iron are the best team for our body, since vitamin C increases the absorption of iron from plant foods.
1. Avoid overcooking. Perhaps one of the most important conditions for preserving vitamin C in foods is not overexposing yourself to excessive heat. Since vitamin C is sensitive to heat (thermolabile) and overcooking can reduce its amount.
The most advisable thing is to either consume the food raw, where the vitamin C will not be altered, or steam it, leaving the food al dente. Correct food storage
To preserve vitamin C we can also control the conditions in which we store food.
Excessive exposure to light and air can cause foods to decrease the amount of vitamin C they naturally present.
I recommend that you always store food in the refrigerator to prevent food from deteriorating and preserve this nutrient as much as possible.
Also remember that it is important to always peel and cut food when you are going to consume it. Do not leave the fruit or vegetables cut as this could lose vitamin C content, in addition to being a source of infections.
2. Lead a healthy lifestyle. For the most effective absorption and use of many nutrients, including vitamin C, it is necessary that the lifestyle adopted be as healthy as possible.
The consumption of substances such as tobacco or alcohol causes vitamin C requirements to increase considerably, since these produce greater oxidative stress and vitamin C quickly reduces these radicals, always needing a greater quantity to fulfill this and the rest of the requirements. functions.
Supplementation Consideration
Of course, the ideal situation is to obtain vitamin C from food, since in addition to being quite simple, it is always much more bioavailable from food. However, there are situations that may lead us to resort to supplementation, either due to illness, malabsorption, action of other medications or even due to lack of availability of fresh foods.
But whenever you think you need supplements, it is best to ask your doctor or nutritionist so that they can prescribe the necessary dosage for each particular case.
Therefore, vitamin C can be obtained without complications through food, but some factors must be taken into account to be able to make the most of it.
Take note of these tips to make the most of the qualities of food, without major complications.
You can learn more about nutritionist Elisa Escorihuela through her Instagram account: @eliescorihuela his work in the Nutt Nutrition Center and in his book ‘Diet therapy‘. You can also read all the nutritional recommendations contained in their articles in ABC de ‘Nutrition classroom’.
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