Proven benefits of vitamin C

Vitamin C (L-ascorbic acid) is one of the most “popular” vitamins available today; it often has protective effects against illnesses that affect the respiratory tract, such as the flu, or as an immune system booster. It also has strong antioxidant capabilities as it is a key ingredient in some cosmetics.

Today you’ll discover how much of this makes sense and find ways to meet your daily needs through food.

Vitamin C cannot be produced by the body, so it must be obtained from food. Men and women have different requirements, 75 mg for women and 90 mg for men, according to the National Institutes of Health.

Some of the roles this vitamin plays in our body are as follows:

Collagen synthesis: Vitamin C is needed to synthesize collagen. Collagen is the most abundant protein in the body, and optimal levels of collagen are necessary for healthy nails, skin, and hair, and it is also important for repairing tissue.

Iron absorption: By working synergistically with this mineral, it enhances its effects. Iron is essential for the growth and production of red blood cells in the body. Decreases in this mineral have been linked to conditions such as iron deficiency anemia.

Improve brain function: It also intervenes in the synthesis of some neurotransmitters that are necessary to send messages from the brain to other parts of the body. A systematic analysis study published in the journal Nutrients concluded that supplementing with higher than recommended doses of vitamin C can have a positive impact on cognitive function in the brain.

strengthen immune system: Perhaps the benefit that most people recognize the most is how vitamin C has been found in different studies to support the immune system by protecting it from oxidative stress, which helps eliminate bacteria and reduce tissue damage. A deficiency in this vitamin may increase the risk of bacterial infection. It’s worth mentioning that if signs of a common cold are present, taking a vitamin supplement can prevent the development of a viral infection, but it may benefit your overall recovery because it is an antioxidant.

Vision Health: As we saw in the last column, vitamin C also plays a very important role in preventing cataracts and can slow the progression of macular degeneration. According to a study published by the American Optometric Association, a daily dose of 500 mg as part of treatment can reduce the progression of macular degeneration.

Natural source of vitamin C: We can find them in a variety of foods like tomatoes, broccoli, and fruits like kiwi, strawberry, guava, and citrus fruits. Generally speaking, the vitamin C in peppers is enough to meet your daily needs, so it is important that you consume these foods and rotate through different sources to provide us with a dose of this vitamin.