Everything you need to know about Vitamin C. Vitamin C, or as it is known as, Ascorbic Acid, is a water-soluble vitamin, so the body does not store it and gets rid of the excess amounts it needs by excreting it in urine. A large number of plant and animal species can make this happen, unlike human beings, who cannot manufacture it due to the absence of the enzyme responsible for it, Gulonolactone Oxidase. This vitamin has a major role in helping the body perform its various functions.
Vitamin C benefits
Vitamin C is considered one of the important nutrients for health, and its benefits include the following:
- Reducing the risk of pneumonia: Vitamin C can help reduce the duration of cold symptoms when infected, by about a day and a half. In addition, some studies have indicated that it may help reduce the risk of other serious complications such as pneumonia, except that it does not prevent you from catching a cold.
- Contribute to building bones, muscles, and skin: The body needs vitamin C to produce collagen, which is the primary protein that works to renew tissues in the skin, and thus can help reduce the appearance of wrinkles, form the tissues that cover bones, muscles, and cartilage, and treat wounds and burns.
- Protecting cells from damage: Vitamin C is an important antioxidant as it fights free radicals that result from the body’s exposure to external pollutants, radiation, and sunlight, and thus protects cells from damage and can prevent diseases such as cancer and heart disease.
- Increase iron absorption: It is recommended to take orange juice or other sources of vitamin C with foods that contain iron, because it increases iron absorption, which leads to protecting the body from the risk of anemia.
- Brain stimulator: Vitamin C stimulates the brain by entering into the manufacture of hormones that transmit nerve messages to the body, as these hormones have the effect of mood, memory, feeling pain and others.
Vitamin C sources
There are many vegetable sources of vitamin C, and to benefit from it, vegetables and fruits must be eaten fresh and not stored for a long time, and should not be exposed to high heat, and from these sources
- the strawberry.
- Brussels sprout.
- Red and green sweet peppers.
- citrus fruits.
- Indian gooseberry.
- Leafy vegetables.
The effect of excess and deficiency of vitamin C
- Increase vitamin C: Eating one cup of orange juice or eating sweet peppers is enough to provide most people with their daily need of vitamin C, so a lot of vitamin C supplements may cause some symptoms such as diarrhea, vomiting, nausea, heartburn, and headaches. The risk of increased vitamin C intake may increase in people who suffer from excessive iron accumulation in the body as a result of taking iron supplements significantly, as high intake of vitamin C leads to an increase in iron storage, which may cause damage to body tissues.
- Vitamin C deficiency: Vitamin C deficiency is a rare condition, but it may affect malnourished people, alcoholics, or drug addicts, as well as some people with kidney disease or cancer.This deficiency leads to many symptoms, such as depression, and a feeling of fatigue, delayed healing of wounds, and bleeding gums.