Vitamin C or also known as ascorbic acid, is a very important micronutrient for the proper development of our body, mainly the immune system and antioxidant molecules.
It is present in different foods , mainly in citrus fruits such as oranges and lemons, but it can also be found in supplement form.
For this reason, in the following article we will mention the main benefits that vitamin C can bring to the body.
What is vitamin C?
Vitamin C is a micronutrient that is obtained naturally, mainly from plant sources. It is vital and essential for the proper functioning of the body and greatly benefits the development of blood vessels, muscles and molecules such as collagen.
On the other hand, it is water soluble and the recommended daily amounts vary depending on the age and sex of the individual, covering doses from 40 mg to 120 mg , taking into account that its consumption can be natural or through supplements. (1)
Note: Foods with vitamin C content are quite susceptible to heat treatments, so it is more advisable to consume them fresh and raw.
What are the benefits of vitamin C?
As we previously mentioned, vitamin C has a large number of benefits to provide to the body of its consumers , allowing the preservation of health and the proper functioning of the body. We mention below the most important ones for your knowledge and use:
1. Strengthens the immune system
The intake of food products with vitamin C, in its nutritional composition, has produced a quite specific and beneficial effect on immune markers and response mechanisms.
To highlight: Vitamin C even has an action within the synthesis and metabolism of other essential compounds, for the correct immunological functioning in the organism. (two)
2. Contributes to the absorption and storage of iron
Among the benefits of vitamin C, we can mention its gastrointestinal action by allowing the proper absorption of iron , a very important mineral for the proper development and functioning of the body. In the same way, ascorbic acid also allows the mobilization of iron from deposits throughout our body. (3)
3. Protects against the action of free radicals
The antioxidant capacity of vitamin C allows a protective effect against free radicals, pollutants or toxins that may affect the health of our body.
Important: A study carried out in 2007 demonstrated the potential of this micronutrient to even reverse the damage caused by free radicals at the cellular level and stimulate the production of cytokines, which maintains a highly effective immune response. (4)
4. Stimulates cognitive functions
Vitamin C allows the prevention of genetic mutations and disorders in cognitive functions, even benefiting the production of white blood cells and production of carnitine, an amino acid that is greatly involved in cellular health and activity. (5)
Note: There are studies that have concluded that the deficit of certain vitamins in our body, such as vitamin C, can lead to the development of diseases such as Alzheimer’s. (6)
5. It is involved in the formation of blood vessels and cartilage
Due to the intervention of vitamin C in the metabolism and proper functioning of collagen in our body, it is responsible for the formation of blood vessels and cartilage. It also prevents their weakening, in addition to effectively intervening in the healing process.
You should know: The Food and Agriculture Organization of the United Nations (FAO) has shown that vitamin C deficiency can be translated as an indisputable cause of developing scurvy, a capillary fragility disease. (7)
6. Strengthens bones, teeth and muscles
The ability of vitamin C to allow the use and correct absorption of iron directly benefits the health of bones, teeth and muscles , since this mineral is responsible for maintaining the structures in optimal conditions.
To highlight: The antioxidant capacity of vitamin C also helps to preserve bone density as we age. (8)
7. Keeps skin, hair and nails in good condition
Vitamin C contributes to the formation of collagen, so the cells of the skin, hair and nails remain healthy by obtaining luminosity and protection against external agents, in addition to reducing the oxidation of free radicals that can cause cell aging.
8. Increases physical energy
Among the benefits of vitamin C, we can highlight its ability to enhance the physical performance of individuals, effectively contributing to energy metabolism and, therefore, its willingness to reduce fatigue from the efforts made.
Tip: It is recommended to include foods rich in vitamin C such as kiwi , tangerines, spinach, lemons , oranges and blueberries in the daily diet . They provide energy to perform physical or sports activities.
9. Promotes fat burning
Due to the nature of vitamin C and its natural sources of obtaining it, it is highly regarded as a fat burner, allowing the reduction and elimination of adipose tissue.
10. Reduces the risk of cancer and chronic diseases
Some investigations have focused mainly on the way that vitamin C benefits the treatment of chronic diseases and chemotherapy, reducing side effects and allowing the recovery and strengthening of the immune system. (9)
Note: Adequate consumption of vitamin C, mainly through food, significantly reduces the risk of degenerative diseases , since its fundamental role is to strengthen the immune system against the action of toxic substances.
Key Findings
- Vitamin C is an extremely essential micronutrient for the proper development and functioning of the body.
- It is obtained from natural sources or supplements , thus facilitating the absorption of iron and stimulating cognitive functions .
- Vitamin C maintains body structures in good condition that allow an adequate state of health, as well as increasing physical energy and being a natural fat burner.
- The antioxidant capacity of this micronutrient helps reduce the risk of developing chronic diseases and also slows down the cell aging process.
University Professional in the area of Human Resources, Postgraduate in Occupational Health and Hygiene of the Work Environment, 14 years of experience in the area of health. Interested in topics of Psychology, Occupational Health, and General Medicine.