What is vitamin C good for

What is vitamin C good for
What is vitamin C good for

What is vitamin C good for? Most of the people know that vitamin C is very good for your immune system. It is not for nothing that it is better to eat extra fruit if you feel a cold or flu coming on. But while this function of vitamin C is best known, it is by no means the only one!

In this blog, we will take a closer look at this material. Because what is vitamin C good for? Where do you get it from? And can you also get too little or too much of this vitamin? You can read it below!

What is vitamin C good for?

For starters, what is vitamin C good for? In total, ascorbic acid, as the substance is officially called, contributes to hundreds of bodily processes. Unfortunately, we cannot discuss all of these… We list the five most important below!

  1. Immune system

So, to begin with, there is that immune system. Vitamin C ensures that your body can better defend itself against threats in the form of bacteria and fungi. An orange (or portion of broccoli …) a day can indeed help against flu and an overall low resistance.

  1. Antioxidant

Vitamin C also protects your body thanks to its strong antioxidant effect. In every body, damage is caused by free radicals, coming from, for example, contaminated food, cosmetics, or simply polluted outside air. Thanks to antioxidants such as vitamin C, that damage can be repaired.

  1. Growth and healing

The production of new cells also does not go well without vitamin C. In case of a deficiency you can, for example, suffer from slow wound healing. Adequate intake also helps you to reduce muscle soreness after a solid workout: you will recover faster!

  1. Iron absorption

Vitamin C is also an auxiliary substance in numerous physical processes. For example, it is essential in the absorption of the mineral iron. For that reason, it may be wise to always eat fruit or vegetables with a source of iron. Think of broccoli in your flesh or an orange in your sandwich with an apple.

Collagen

Finally, vitamin C is an indispensable substance in the production of collagen. That is the material that keeps your skin supple and elastic, among other things. With a vitamin C deficiency, you can also experience hair loss and other related problems.

What is Vitamin C in?

An important substance for your overall physical well-being, in other words! But where exactly do you get that vitamin C from? In general, fruits and vegetables are often good sources. Most vitamin C-rich products, in amounts per 100 grams, are:

  • Red bell pepper (180 mg)
  • Kiwi (90 mg)
  • Broccoli (cooked 75 mg)
  • Strawberries (60 mg)
  • Orange (50 mg)
  • Kale and other leafy vegetables (30-40 mg)

Not enough vitamin C.

Certainly if you eat little fresh fruit and vegetables, there is a risk that you will not reach the recommended 75 mg per day. Fortunately, serious shortages are very rare in the Netherlands. However, many people hang around that minimum: a little more is better to maintain your resistance.

A shortage of vitamin C leads to poor resistance, slow wound healing and a lot of bruising. Muscle pain, joint pain and physical fatigue can also be symptoms. With an extreme deficiency, you can get gum bleeding, tooth loss and internal bleeding.

Too much vitamin C.

There is no official upper limit for your vitamin C intake. So you can eat a lot of fruit and vegetables without getting into trouble. However, excessive use of supplements can sometimes cause problems. Vitamin E and excess vitamin C in some cases leads to nausea, heartburn and diarrhea. It also gives you a headache and can actually worsen the absorption of another mineral, copper.

Vitamin C Supplements?

So is it a bad idea to take vitamin C supplements? If you stick to normal doses, there is not necessarily anything wrong with it, but if you eat a little decently, you don’t need it. With half a bell pepper or 100 grams of broccoli, you simply already have your RDA within.

In certain diseases or impaired digestion can supplement sometimes add something. In that case it is – as always – important to take a good look at the dosage. That way you prevent too much vitamin C from causing problems!

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