Find out how to integrate vitamin C, which plays a very important role in our body
Concerned with maintaining a balanced and healthy diet, many people are looking for ways to ensure an adequate intake of vitamin C. This nutrient plays a vital role in maintaining the health of our body.
To understand how to integrate vitamin C into the body, the Earth you spoke with nutritionist Liliane Oppermann.
What is vitamin C?
Also known as ascorbic acid, vitamin C is an important nutrient with several functions in our body. It is essential for maintaining the health of cells, bones, teeth, gums and blood vessels. Vitamin C deficiency can lead to a condition known as scurvy, described during the shipping era at the turn of the century, when travelers who went too long without taking vitamin C began to develop gingivitis and lose their teeth.
“In addition to fighting free radicals, vitamin C improves iron absorption and is related to collagen synthesis. Collagen is essential for all our bone, cartilage and joint structures, further highlighting the importance of this nutrient for the overall health of our body,” says the specialist.
How to take vitamin C supplementation?
Vitamin C supplementation can be done in capsules, drops, chewing gums or injectable form. The daily dose varies from approximately 80 to 130 milligrams per day.
For example, a young breastfeeding woman needs about 120 milligrams of vitamin C per day. Smokers also need supplements, as smoking increases the level of free radicals.
“Since it is water soluble and also thermolabile, we don’t store it. It’s not like vitamin D, which we can take, for example, once a week, we need it every day,” says the nutritionist.
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What is vitamin C used for?
The nutritionist explains that the function of this vitamin ranges from fighting free radicals, improving the health of bones, joints, gums, dental health and collagen formation, up to reducing the duration of a cold. “Some work shows that when a person has a cold, vitamin C intervenes to relieve the cold or even shorten its duration. So, it is widely used in this anti-flu supplement, at this time of year, winter, often associated with arginine, is an important nutrient for our immunity”, says the specialist.
Foods rich in vitamin C
Foods rich in vitamin C, in general, are citrus fruits, such as orange, lemon, kiwi, acerola and pineapple. Some red fruits, such as raspberries, blackberries, strawberries and blueberries, also contain the vitamin. Kiwi and camu-camu, a Brazilian fruit, are also excellent sources of vitamin C.
Risks of low vitamin C level
The risks of low vitamin C range from low immunity, due to increased free radicals, to increased fatigue, muscle weakness and joint pain. In severe cases, prolonged vitamin C deficiency can lead to scurvy, a disease characterized by anemia, inflammation of the gums and bleeding of the skin.
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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.
