Vitamin C

ויטמין C - פריקפוא

The powerful antioxidant that protects the body and strengthens the immune system

Vitamin C, also known by its scientific name ascorbic acid, is one of the most important and well-known vitamins in the human diet. It acts as a powerful antioxidant, supports the body's healing processes, increases collagen production, and strengthens the immune system. In this article, we will examine the various roles of vitamin C, its dietary sources, and the health benefits it offers.

Roles and functions

Vitamin C plays several critical roles in the body:

  • Antioxidant : Vitamin C acts as a powerful antioxidant, helping to protect cells from free radical damage, which can reduce the risk of many chronic diseases, including heart disease and certain types of cancer.
  • Collagen production : Vitamin C is essential for the production of collagen, a protein found in skin, tendons, connective tissues, and bones. Collagen affects skin elasticity and wound healing processes.
  • Strengthening the immune system : Vitamin C increases the body's ability to fight infections and viruses, and strengthens the immune system.
  • Iron absorption : It improves the absorption of iron from plant-based foods, which can help prevent anemia.

Nutritional sources

Vitamin C is found abundantly in plant foods, especially fruits and vegetables. Great sources include:

  • Fruits like oranges, grapefruit, kiwi, melons, and strawberries.
  • Vegetables like red peppers, broccoli, Brussels sprouts, and cauliflower.

Recommendations for consumption

The daily recommendation for vitamin C intake varies depending on age, gender, and health status. Adults are recommended to consume between 65-90 mg per day, with a maximum limit of approximately 2,000 mg per day. It is important to note that excessive vitamin C intake can cause side effects such as stomach pain and diarrhea.

Health importance

Numerous studies have linked vitamin C intake to a variety of health benefits, including boosting the immune system, reducing the risk of heart disease, supporting eye health, and even slowing the aging process. Vitamin C has also been studied in the treatment and prevention of colds, and while it does not prevent colds, there is evidence that it can shorten the duration of the illness and ease symptoms.

Summary

Vitamin C is an essential nutrient that provides a wide range of support to the human body, from boosting the immune system to supporting collagen production and skin health. Consuming foods rich in vitamin C is the best way to ensure adequate levels of this important vitamin, while supporting health and quality of life.