In Dermatology, comments that vitamin C is also known as ascorbic acid. It is a vitamin that is not produced by the body and can not be stored in the body, so the importance of being consumed through diet or Supplementation, Vitamin C, in addition to offering health benefits as a whole, is quite prominent as an ally of the beauty of the skin - which is especially due to its great antioxidant potential. Below you will know all the benefits that Vitamin C offers for your health and beauty as well as the major foods that are rich in this nutrient.
"Read also: 20 foods rich in vitamin A to put on your plate today"
Sources of vitamin C It is interesting to know that most animals and plants can synthesize vitamin C to protect themselves from UV. But humans are not able to produce it, which makes it necessary to eat this vitamin, especially through the consumption of citrus fruits and leafy vegetables. Check below the main foods that are sources of vitamin C:
1 Prevention of free radicals: "Due to its great antioxidant potential, it protects our body from free radicals, which have the potential to cause
damage to our cells, favoring the onset of diseases," says Laís Gomes, a nutritionist at Aliança Institute of Oncology.
2 Strengthening of the immune system: The nutritionist recalls that vitamin C contributes to the prevention and combat of colds and flu, and infections in general, since it strengthens the immune system.
3 Helps iron absorption: also used to prevent anemia, as Laís highlights, vitamin C helps and accelerates the absorption of iron in the intestine, reducing symptoms such as weakness, tiredness and hair loss. "An important tip to achieve this potential is to consume citrus fruits, such as orange and lemon, along with meals containing legumes, such as beans, and protein," he says.
4 Allied beauty: "Vitamin C participates in several processes of our metabolism, among them the formation of collagen, which exists in virtually all tissues of the human body (skin, cartilage and bones, for example), benefiting both the treatment of aging process, as well as in the healing process, This vitamin is considered, in fact, a powerful natural antioxidant that protects the skin from the damages of the UV rays, it increases the cicatrization and the production of collagen.
5 Allied on weight loss: It's no coincidence that foods rich in vitamin C are part of a weight loss diet. "It helps in weight loss due to its anti-inflammatory and antioxidant potential, which also has advantages for the prevention of cardiovascular diseases, among others," says nutritionist Laís.
6 Maintenance of healthy cells: Vitamin C helps the body's cells to grow and remain healthy, especially those in bones, teeth and blood vessels. With so many benefits, it is easy to understand why foods high in vitamin C should be part of a healthy and balanced diet.
vitamin C is present in several foods, with citrus fruits (such as lemon, acerola, orange and pineapple) being the main sources. According to the nutritionist, the recommended amount to maintain the proper level of vitamin C in the body is 90 mg for men and 75 mg for women a day. "This amount is easily obtained through diet, given the variety of food risks in vitamin C. In cases of infections, pregnancy, breastfeeding and smoking the need may be greater. To know how much you need it is important to seek a medical professional / nutritionist statements
Nutritionist explains that when there is deficiency of vitamin C in the body, the most common symptoms are: anemia, loss or decrease of physical strength, fatigue and irritability. "Our immune system is weakened, favoring the emergence of diseases such as colds and flu, which become more frequent and stronger," he says. "In addition, the lack of vitamin C leads to loss of skin health, which presents more rough and dryness, as well as the fall and loss of hair shine.
When the deficiency of this vitamin is more severe, our body is susceptible to the appearance of bleeding gums and a greater difficulty of cicatrization "