Find out how this nutrient promotes the functioning of the body and helps prevent disease
Vitamin C, also called ascorbic acid, is an essential nutrient for the proper functioning of the human body. It is found in a variety of foods, primarily in citrus fruits such as oranges, mandarins and lemons, as well as vegetables such as peppers, broccoli and spinach.
To improve its absorption by the body, it is recommended to consume foods rich in vitamin C with sources of non-heme iron, such as beans, lentils or dark green leaves. In this way the intake of both nutrients is significantly increased.
Additionally, it is important to avoid overcooking foods that are a source of vitamin C, as heat can degrade some of the nutrient. It is also important to consume a wide variety of fruits and vegetables and adopt healthy eating practices.
Below, check out the 7 benefits of vitamin C for your health!
1. Strengthen the immune system
Vitamin C is an essential nutrient forstrengthen the immune systemhelping in the production and activation of the body’s defense cells, such as lymphocytes, which fight infections and protect against diseases.
“Vitamin C acts directly on our defense cells and helps fight pathogenic microorganisms, strengthening our antibodies,” adds pharmacist Luciana Rocha.
2. Antioxidant action
As an antioxidant, vitamin C helps fight damage caused by free radicals in the body, protecting cells from oxidative stress and helping to reduce the risk of chronic disease.
“The cells of our body are constantly subject to toxic damage due to the formation of free radicals, which come from reactions that take place in the cell membrane and are responsible for the onset of various diseases and degenerative processes in the human body”, explains cardiologist Bruno Vincita .
3. Skin health
Vitamin C plays an important role in collagen production, a protein that maintains the elasticity and firmness of the skin. “It is an antioxidant substance, that is, an active ingredient that inhibits the oxidation of cells, reducing the action of local free radicals, and can offer excellent results for all skin types”, explains dermatologist Tereza Eliza Panizzi.
4. Iron absorption
Vitamin C increases the absorption of non-heme iron, found in plant-based foods such as beans and spinach. Therefore, this nutrient is especially important for people following a vegetarian or vegan diet, ensuring better use of iron by the body’s tissues.
5. Reduced risk of cardiovascular disease
Vitamin C may help reduce the risk of cardiovascular diseases, such as heart disease and stroke, thanks to its antioxidant and anti-inflammatory effects, which help protect blood vessels and improve heart health. “Food plays a crucial role in both the prevention and management of these conditions. […]”, explains Priscila Bernardes, coordinator of the Nutrition course at the Newton Paiva University Center.
6. Improves cognitive function
Vitamin C may have beneficial effects on cognitive function and brain health. As an antioxidant, it helps protect brain cells against oxidative damage and reduces the risk of age-related cognitive decline. Additionally, it is involved in the synthesis of neurotransmitters essential for communication between neurons, which can help improve memory and cognitive performance.
“Adequate nutrition and lifestyle changes, including physical and mental exercise, can contribute greatly to the proper functioning of the brain, as well as facilitating the capture of neurotransmitters essential for memory,” explains nutritionist Carla de Andrade.
7. Stress reduction
According to nutritionist Glauce Lamoglie de Carvalho, orange, rich in vitamin C, helps fight stress as it is a natural muscle relaxant. This is because this nutrient helps reduce levels of cortisol, the stress hormone, in the body.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
