What Foods Have Vitamin C?
Our body needs vitamins in order to carry out its vital activities. Particularly, vitamins, which act as coenzymes or cofactors in many enzyme reactions that take place in the body, sometimes act as hormones. Since they cannot be synthesized by the body, vitamins that must be taken from the outside through foods or in preparations are the cornerstones of a healthy body.
About 30 vitamins and minerals are needed, which play a role in maintaining physical and mental health. Vitamins, which are sufficient to be taken into the body in small amounts such as milligrams, are divided into two as fat-soluble and water-soluble. In the absence of these organic compounds, which are of great importance for the sustainability of human life, some diseases occur.
Vitamin C is the most well-known and most consumed of the vitamins. C, which is the indispensable vitamin of the winter months, supports the immune system and creates body resistance against diseases.
Vitamin C, which started to take the lead among the most consumed vitamins with the cooling of the weather, emerged when it treated scurvy in ancient times when long ship voyages were made. Since fresh vegetables and fruits cannot be consumed during long-term cruises, adequate amounts of vitamin C cannot be taken. Scurvy, which occurs as gingival bleeding and mouth sores in sailors, can be treated by giving vitamin C. What prevents the disease from progressing more seriously is the potato that can be stored on the ship for a long time.
The area just below the potato skin is rich in vitamin C. Generally, in vegetables and fruits that can be peeled, vitamin C is located just under the peel. For this reason, it is recommended to eat the fruits with their skins or to peel the skin as a very thin membrane.
What is Vitamin C?
Another name for vitamin C, which is a water-soluble vitamin that cannot be synthesized by the human body, is ascorbic acid. Vitamin C, which is a water-soluble vitamin, cannot be stored by the body and is excreted through sweat or urine. Since it is not stored, vitamin C, which must be taken into the body in sufficient amounts on a daily basis, has a sour taste and a distinctive odor. On average, adults should consume 70-75 milligrams of vitamin C per day, while children should consume around 80-100 milligrams of vitamin C.
Vitamin C is a heat and light-sensitive vitamin. Vitamin C properties are lost as a result of heat, light, air, water, smoking and cooking.
Storing and cooking foods containing vitamin C requires attention. In cases where it cannot be taken with food, it can be used in the form of vitamin C ampoules, vitamin C tablet, vitamin C medicine, vitamin C powder and vitamin C effervescent tablet. The use of vitamin C can also be external. Vitamin C can be used as a skin serum. Vitamin C serum increases the vitality of the hair. In addition, hair removal can be performed with vitamin C. Vitamin C mask and vitamin C creams provide the elimination of signs of aging on the skin.
What Foods Have Vitamin C?
Green leafy vegetables and almost all fruits are among the foods that contain high levels of vitamin C. Vitamin C is abundant in citrus fruits such as oranges, tangerines, lemons and grapefruit. Kiwi, strawberry, cranberry, melon, raspberry, rosehip and blueberry are among the fruits with vitamin C. Parsley, lettuce, dill, cress, arugula, thyme, green beans, asparagus, leeks, green peppers, red peppers, fresh fennel, red cabbage, cauliflower, papaya, sweet potatoes, spinach, broccoli, peas, and scallions are foods high in vitamin C. known as.
These foods, which are rich in vitamin C, should be consumed raw as much as possible so that they do not lose their vitamin value while preparing them. Foods that cannot be consumed raw should be consumed in their own juices without being cooked too much. In addition to these foods, pineapple, Brussels sprouts and avocado can also be consumed as sources of vitamin C. Vitamin C is found in very small amounts in foodstuffs other than fruits and vegetables.
What Are the Benefits of Vitamin C?
- Vitamin C, which is taken into the body with food, is an important vitamin for iron absorption. Vitamin C, which increases the absorption of iron, increases the body’s resistance to diseases.
- Especially when vitamin C and zinc are used together for colds, the disease can be overcome in a short time.
- Vitamin C, which supports the production of collagen, helps in the treatment of wounds, burns and bone fractures in the body. Accelerating the healing process of wounds is among the benefits of vitamin C.
- Vitamin C, which supports the production of collagen, ensures hair growth and makes the hair look natural and shiny.
- What does vitamin C do in protecting cardiovascular health? Vitamin C, which has antioxidant properties, supports the elimination of toxic substances in the body. In addition, with its antioxidant properties, it fights free radicals that have a harmful effect on arterial walls and has a protective effect on cardiovascular health.
- It has an active role in the regulation of cholesterol.
- Vitamin C supports the nutrition of the ocular layer in the eyes and reduces the risk of cataracts to a minimum.
- Vitamin C helps to stop cancer-causing cells. Vitamin C, which draws attention with its effect on reducing the risks of laryngeal, stomach, mouth, lung and colon cancer, prevents tumor formation.
- Adequate intake of vitamin C increases the secretion of noradrenaline and adrenaline, known as stress hormones. Regulation of the effects of stress is among the tasks of vitamin C.
- Vitamin C also plays an active role in the treatment of skin blemishes. When skin serums containing vitamin C are used regularly, they can completely destroy the spots.
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What Causes Vitamin C Deficiency?
Vitamin C deficiency, which is an important vitamin for the repair and healthy development of body tissues, causes scurvy if it is continuous. The disease, which starts with joint and muscle pain, has symptoms such as bleeding gums, easy bruising on the skin, and spontaneous bleeding. Vitamin C supplementation should be made for the treatment of this disease.
Especially in smokers, vitamin C intake should be higher. The harmful substances in cigarettes cause the deformation of vitamin C. In case of vitamin deficiency, the risk of developing diseases such as cardiovascular diseases, stroke and stroke increases.
An increase in cancer cells can be observed. The body’s resistance to infectious diseases decreases and the risk of catching colds such as flu and cold increases. Tooth and gum bleeding may occur. Anemia, a constant lack of appetite, and delayed closure of wounds are among the symptoms of vitamin C deficiency.
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What Are the Harms of Vitamin C?
Foods rich in vitamin C are very effective in the treatment of constipation. However, taking high levels of vitamin C can cause diarrhea. In addition, nausea and stomach discomfort are among the side effects of vitamin C.
Vitamin C supplements should not be given to patients with thalassemia and hemochromatosis. Kidney stone formation is also among the damages of vitamin C. Taking an overdose of vitamin C, such a large amount can only be in the form of nutritional support, creates vitamin C poisoning.
In case of excessive vomiting and symptoms of vitamin C excess, which manifests itself in the form of nausea, abdominal pain, and dizziness, the nearest health institution should be visited. Vitamin C allergy manifests itself as a rash on the skin.