This nutrient is considered a mandatory and indispensable nutrient for our body, it is important for the formation of blood vessels, collagen in bones and muscles. It is a great antioxidant that is part of our body's healing process, it helps protect cells against the effects of free radicals, which are the molecules that our body produces when it breaks down food, or if we are in contact with tobacco smoke and radiation.
It is also recognized by the name of antiscorbutic vitamin or ascorbic acid, this is essential for growth and development, plays an important role in the repair of tissues in any part of the body, helps prevent the deterioration of teeth and bones, and can cure some common flus.
It should be clarified that this vitamin is not produced by our body, which is why experts recommend a balanced diet, in order to obtain the necessary amounts in what we consume.
As we mentioned before, its antioxidant power prevents the signs of aging such as wrinkles, less smooth skin and sagging from being accentuated. With the help of vitamin C and correct treatment, we can repair excessive damage due to oxidation, including spots, which are caused by exposure to sunlight and not using sunscreen.
Sources of vitamin C:
We can find it mainly in vegetables and fruits, among which are citrus fruits, kiwi, mango, pineapple, papaya, strawberries, watermelon, melon, broccoli, guava that per 100 grams contains 228 mg of vitamin C, cauliflower, paprika, tomatoes and spinach. In multivitamin supplements they are found individually.
How do I know if I am deficient in vitamin C?
Some of the symptoms that a person with a lack of this vitamin may present are tiredness, weakness, swollen gums with bleeding, bleeding in the skin, nose, urine, feces, anemia and poor healing.
Scurvy is the disease that occurs due to a lack of this substance in the body, which is treated with high doses of vitamin to stabilize the patient.
The recommended daily amount may vary according to age and sex:
Men aged 14 to 18 years: 75 mg.
Women aged 14 to 18 years: 65 mg.
Men over 18 years of age 90 mg.
Women over 18 years of age 75 mg.
Vitamin C is beneficial if it is included in the diet, to prevent diseases such as scurvy, which is caused by low intake, cardiovascular, renal and different types of cancer, lung, pancreas or breast.
Tobacco users need to add 35mg. more of the vitamin, to fight the free radicals generated by smoke when smoking, for women adult pregnant women 80mg. more. and for adolescents 85mg. more.
And since nothing in excess is good, we must emphasize that its excessive consumption is harmful and causes diarrhea, nausea and pain.
