Vitamin C benefits, Which foods contain Vitamin C?

What is Vitamin C?

Vitamin C, also known as ascorbic acid, is a type of vitamin that the human body needs to form the collagen protein found in blood vessels, cartilage, muscles and bones.

Vitamin C is of great importance for the formation of tissues, as well as for the healing process of the body after various injuries. Ascorbic acid is a type of monosaccharide and is found in almost all living tissues. Is one of the few antioxidants that can protect the body against damage from harmful molecules called free radicals, as well as pollutants such as toxic chemicals and cigarette smoke.

Excess vitamin C is excreted directly from the body under normal conditions and is not stored. Therefore, under normal conditions, there is no need to worry about excessive accumulation of vitamin in the body.

However, under all circumstances, it is important not to exceed the safe upper limit of 2,000 milligrams per day in order to avoid adverse effects such as heartburn, nausea, headache, stomach cramps and diarrhea that may result from a sudden overload of high doses of. Exceeding this safe upper limit may also increase the risk of kidney stones.

What Are the Benefits of Vitamin C?

Since the human body does not naturally produce vitamin C by itself, it is necessary to get it from natural sources through nutrition. Vitamin C helps the body absorb iron from food by the digestive system and store it for later use. The main benefits are as follows;

It is a powerful antioxidant

Antioxidants act to protect cells and limit damage by stabilizing and scavenging free radicals. As a result, the intake of Vitamin C, Vitamin E and Beta carotene helps the body stay younger and maintain body health.

Studies show that consuming vitamin C can increase the level of antioxidants in the blood by up to 30 percent.

Helps lower blood pressure

Because vitamin C is water-soluble, it acts as a diuretic, causing the kidneys to excrete more sodium and water from the body. This helps to lower blood pressure levels by relaxing the blood vessel walls.

Strengthens the immune system

Vitamin C intake protects the immune system, reduces the severity of allergic reactions and helps protect the body against infections.

Increases iron absorption

It has been determined that fruits rich in vitamin C increase the bioavailability of iron obtained from basic cereals and legumes.

Vitamin C is beneficial for healthy skin and strong hair

It helps reduce the dryness of the skin and provides moisture to the skin. Ascorbic acid retains water in the skin and prevents it from becoming dry and oily. It helps to form the protein collagen, increases the iron absorption mentioned above, and provides benefits for healthy skin and strong hair.

Helps wounds heal quickly

Found in skin, muscle, and other tissues, vitamin C helps the body produce collagen. Wound healing may be slower as the bodies of people with a deficiency may produce less collagen. It contains ascorbic acid, which helps rapid wound healing by activating collagen formation.

Cataract and age-related macular degeneration

It can reduce the risk of cataracts and slow the progression of age-related macular degeneration. However, more scientific research is needed on this subject.

Helps reduce inflammation

It is a great anti-inflammatory as well as an antioxidant that helps reduce signs of inflammation such as redness and irritation. It relieves inflammation in various skin conditions such as acne, psoriasis.

Helps to get rid of mental problems

Especially in urban life, there is a lot of exposure to chemicals. Vitamin C can help in avoiding the physiological and emotional stressors caused by exposure to chemicals.

Helps alleviate allergies

Allergies increase especially in the spring months. Reduces histamine in the body. Taking this vitamin in certain amounts can also help alleviate allergies that increase in the spring months.

Which foods contain vitamin C?

The most important source is fruits and vegetables. However, vitamin C, which has a very sensitive structure, can be lost up to one hundred percent due to heat (cooking), contact with metal knives or choppers, exposure to light or oxygen. For this reason, although it can be included in many foods, its main source in terms of usability is fresh fruits and vegetables.

While vitamin C is taken from fruits and fresh vegetables, fruits should be consumed with the peel as much as possible in order to get the most benefit from it. It should not be cut with metal knives and peeling tools, and should be consumed immediately after shredding.

At the same time, the acidic environment in salad dressings will damage the vitamin in fresh greens and vegetables put in the salad, so it would be better if the salads are dressed just before they are eaten.

Foods containing this vitamin in large amounts are shown below;

• Orange, tangerine, grapefruit, kiwi, pineapple, strawberry and many more fresh fruits,
• Lemon,
• Red and green peppers,
• Tomato,
• Greens such as arugula, parsley, lettuce,
• Fresh rose hips,
• Vegetables such as broccoli, cabbage, and spinach are among the important sources.

To learn more detailed information about it, you can go to the wikipedia page here.