Vitamin Calso known as ascorbic acid, is an essential water-soluble vitamin that provides numerous health benefits. However, in excessive amounts it can be harmful.
According to he National Institute of Health of the United States Government, “Fruits and vegetables are the best sources of vitamin C.” Fortunately in Spainthanks to the Mediterranean dietits consumption is frequent among the population, which generates very positive effects on health. To obtain the recommended amount of vitamin C, it is advisable to consume a variety of foods such as, “citrus fruits (oranges, kiwis and grapefruits, for example) and their juices.” They also recommend including “red and green peppers” and other fruits and vegetables such as broccoli, strawberries, melon and tomatoes.
Benefits of vitamin C
According to the National Institute of Health of the United States Government, these are the main benefits of vitamin C.
Strengthens the immune system: Vitamin C is crucial for generation of white blood cells, which are essential to fight infections and diseases.
Cancer prevention: Consuming large amounts of vitamin C through fruits and vegetables can reduce the risk of developing certain types of cancer, such as lung, breast and colon cancer, according to the National Institutes of Health of the United States Government.
Promotes wound healing: Vitamin C is vital for the synthesis of collagen, a protein that helps in wound healing and tissue repair.
Powerful antioxidant: Vitamin C protects the body’s cells against free radical damage, which can lead to premature aging and chronic diseases.
Improves iron absorption: Vitamin C increases the absorption of iron from plant foods, helping to prevent iron deficiency anemia.
Reduces the risk of chronic cardiovascular diseases: Vitamin C has been shown to reduce the risk of chronic diseases such as heart and brain diseases. Researchers believe that the antioxidant content of these foods could be partly responsible for this association, since oxidative damage is a leading cause of cardiovascular disease, according to the US Department of Health.
Supports eye health: Vitamin C can prevent macular degeneration, a common eye disease in older people.
Promotes healthy skin: Vitamin C is essential for collagen production, which helps keep skin healthy and young.
Dangers of excess vitamin C
It is essential to note that excessive consumption of vitamin C can cause side effects such as diarrhea, nausea and abdominal pain. Therefore, it is advisable to adhere to the recommended daily dose: 90 mg for men and 75 mg for women. Furthermore, andl National Institute of Health of the United States Government warns that in people with hemochromatosis (a condition that causes excessive iron buildup in the body), high doses of vitamin C can aggravate the situation and damage body tissues.
Which people can have vitamin C deficiency?
According to the website of Mayo Cliniclack of vitamin C is more common in people who smoke or are exposed to tobacco smoke. It also affects those who have gastrointestinal problems or certain types of cancer, as well as those with a diet poor in fruits and vegetables. Severe vitamin C deficiency can lead to a disease called scurvywhich causes anemia, bleeding gums, the appearance of bruises and poor wound healing.
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