What is vitamin C?

Vitamin C, also known as ascorbic acid, is an essential water-soluble nutrient that acts as a powerful antioxidant. It plays a vital role in maintaining healthy tissues, repairing wounds, and producing collagen, a key protein for skin, bones, and blood vessels. Since the human body cannot produce or store vitamin C, it must be obtained through diet or supplements.

Benefits of vitamin C

• Strengthens the immune system: Helps protect the body against infections and speeds up recovery from common colds.

• Antioxidant power: It fights free radicals, which helps reduce oxidative stress and prevent premature aging.

• Collagen production: Improves skin health, strengthens gums and helps in wound healing.

• Improves iron absorption: Facilitates the absorption of iron from plant-based foods, preventing anemia.

• Cardiovascular health: It can help reduce blood pressure and improve blood vessel function.

How to take it?

• Natural sources: Citrus fruits (oranges, lemons, grapefruits), strawberries, kiwis, peppers, tomatoes and leafy green vegetables are rich in vitamin C.

• Supplements: Available in tablet, capsule, gummie, or powder form. It is recommended to take vitamin C with meals to improve absorption.

• Recommended daily dose: Varies with age, but in adults it is usually between 75 and 90 mg per day. In cases of supplementation, the daily dose should not exceed 2,000 mg to avoid adverse effects.

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Side effects

• Although vitamin C is generally safe, excessive consumption can cause side effects such as:

• Upset stomach

• Nausea

• Diarrhea

• Kidney stones (in extreme cases of prolonged overdose)

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Conclusion

Vitamin C is essential for overall well-being and can be easily obtained through a balanced diet. While supplements are helpful in some situations, it's important not to exceed the recommended doses and to consult a healthcare professional if you have any questions about taking them.

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