Vitamin C is found in oranges, tangerines, grapefruits and lemons, known as citrus fruits. The vitamin, which has an easily soluble structure in water, has a strong antioxidant property. It also strengthens the immune system and supports the proliferation of immune cells. One of the most common vitamin deficiencies in people is vitamin C. In people with too much of this deficiency; complaints such as anemia, weakness, body and joint pain occur.
The type of disease that develops when there is an extreme vitamin deficiency is called 'scurvy'. This can cause problems such as gum diseases, skin problems, infectious diseases, and wounds that do not heal for a long time. Therefore, vitamin deficiency should not be ignored. According to some studies, vitamins are necessary for the development and healing of tissues in the body. The benefits of vitamin C, which is a very important nutrient whose benefits to the body do not end with counting, are as follows:
It is a Powerful Antioxidant
With its antioxidant properties, it protects cells and prevents them from being damaged. If vitamin C is taken, the body stays younger and protects against diseases. Some studies show that as a result of the use of this vitamin, the antioxidant rate in the blood increases up to 40 percent.
Lowers Blood Pressure
Since it dissolves easily in water, it activates the kidneys and has diuretic properties. It helps to reduce the pressure level by relaxing the blood vessels.
Strengthens the Immune System
The vitamin, which protects the body against infection, protects and strengthens the immune system. It also reduces the effect of allergic reactions.
Increases Iron Absorption
It creates a beneficial environment for iron taken into the body with food to be absorbed more in the intestines. In this case, absorption increases and anemia is prevented. In order to benefit from this feature, meat, chicken, fish and legumes with high iron content can be consumed.
Useful for Skin
It keeps the skin young with its refreshing and moisturizing properties. It retains water in the skin and prevents the skin from drying and oily. It also contributes to alleviating some allergy problems that may occur on the skin.
Heals Wounds Faster
It contributes to the production of collagen in the body. While collagen production decreases in the bodies of people who experience vitamin deficiency, the healing of wounds progresses more slowly. Vitamin contains ascorbic acid, which contributes to the rapid healing of wounds by contributing to collagen production.
Helps Against Psychological Problems
People who mostly live in crowded cities may experience mental and emotional stress and similar problems in the face of busy work life and social environment. It benefits people against stress and physiological factors.
Which Foods Contain Vitamin C?
According to many researches and studies, it is found in many fruits and vegetables. However, if exposed to factors such as heat, light, oxygen knife and similar cutters, the vitamin, which has a sensitive structure, can lose up to one hundred percent of its effect. Taking this vitamin from fruits and vegetables and especially consuming it without waiting will provide the best benefit. Foods rich in vitamin C are as follows:
- Orange, tangerine, grapefruit and lemon
- Cauliflower, papaya, brussels sprouts
- Broccoli, cabbage and spinach
- Potatoes and sweet potatoes
- Arugula and parsley
- Tomato
- Watermelon
- Melon
- Strawberry
Vitamin C for Strong Immunity in Winter
The cold weather conditions that occur in winter affect people with low immunity more quickly. In this case, it can cause flu infections and make people sick. It is important to take precautions against diseases and consume in winter seasons.
As it strengthens immunity, it creates a protective wall against diseases. The vitamin, which is found in many fruits and vegetables, can be taken orally as a supplement in capsules or tablets. The vitamin, which is especially recommended to be taken from fruits and vegetables, provides more benefits if it is taken without being affected by external factors and eaten without waiting.
What are the Symptoms of Vitamin C Deficiency?
In case of vitamin deficiency, people may experience some symptoms. In case of severe deficiency, a type of disease called 'scurvy' occurs. While this disease brings some problems, there are some symptoms that may occur. Symptoms of vitamin C deficiency are as follows:
- Anemia (anemia)
- Gum problems, tooth loss
- Skin problems
- Wounds do not heal for a long time
- Pain in the joints
- Weakness and fatigue
- Loss of appetite and weight loss
- Weakened immunity
Should I Take Vitamin C Supplements?
Vitamin C, which strengthens immunity and has a preventive effect against diseases, is an important nutrient that meets the body's needs. Since it is abundant in vegetables and fruits, it is possible to fully meet the body's vitamin needs by eating a healthy and regular diet. A person does not need any supplements by eating a healthy and balanced diet.
Vitamin C supplements may be prescribed by a doctor for people who cannot consume these foods as a result of some health problems, for people with excessive vitamin deficiency or for people with excessive vitamin needs due to problems such as infectious diseases. Supplements can be given in the form of capsules, pills, water-soluble tablets taken orally. Apart from these, self-consumption without consulting a doctor is harmful and not recommended.
How Much Vitamin C Should I Take Daily?
Vitamin needs may vary according to the lifestyle of individuals. The daily need in adult individuals is known to be approximately 80 mg. However, this situation differs in smokers, pregnancy and breastfeeding periods. The vitamin requirement is 120 mg for men who smoke and 110 mg for women. In addition, people need more during pregnancy and breastfeeding periods. Since too much vitamin consumption can harm the health of the person, it should be used in moderation with the advice of a doctor.