Almost no process in the human body takes place without the participation of water-soluble vitamin C (ascorbic acid). Cell growth and repair, absorption of iron, maintenance of immunity are only a small part of the vitamin's functions. It is important to remember that it is not produced by the body, but enters it with food. Consider how vitamin C is useful for health and beauty, what products it contains.
Best sources of vitamin C
At the mention of vitamin C, an association immediately arises with strengthening the immune system and protecting against respiratory diseases. As soon as the throat begins to sore, many turn to ascorbic acid to avoid the cold. But most often they run to the store for lemons, oranges and other types of citrus fruits, and they are not leaders in the content of a vital vitamin. Leadership belongs to acerola berries (Barbados cherry), but for us it is exotic. You need to pay attention to rose hips, red peppers, parsley, black currants, sea buckthorn, apples, broccoli.
Useful properties of ascorbic acid
Vitamin C is important not only for the immune system, it also protects blood vessels. Ascorbic acid normalizes blood flow and helps maintain the integrity of the inner walls of the arteries. By preventing the accumulation of cholesterol, it prevents atherosclerosis and pathologies of the cardiovascular system.
Skin and connective tissue also benefit from the vitamin, as it plays a crucial role in the production of collagen - this substance strengthens teeth and bones, maintains the elasticity of ligaments, tendons, skin and blood vessels, accelerates wound healing and bone healing.
In addition, vitamin C regulates hormonal balance and activates those enzymes in the liver that are responsible for detoxification. Last but not least, the body needs a trace mineral so that it can better dissolve and absorb minerals - zinc, calcium and iron.
Another function of ascorbic acid is to fight free radicals through antioxidant activity. Free radicals damage cells, they can attack almost any tissue (from eyes to kidneys, joints and heart), provoke dangerous diseases, including cancer. It is antioxidants that counteract this destructive process.
Who is at risk of vitamin C deficiency?
A healthy body receives the required amount of ascorbic acid if a person adheres to a balanced diet with an emphasis on vegetables, fruits, berries, and herbs. However, the need for vitamin C can skyrocket with certain medications, such as birth control, cortisone, or broad-spectrum antibiotics. Serious vitamin deficiencies can occur in acute or chronic conditions.
Who most often suffers from ascorbic acid deficiency:
Lack of vitamin C usually results in increased susceptibility to infections, poor wound healing, joint and limb pain, general weakness, insomnia, frequent bleeding of the gums, depression and lethargy. Avoiding this is easy, you just need to revise the diet and fill it with healthy foods.
