What you should know about vitamin C
Vitamin C, also known as ascorbic acid or ascorbate, has been one of the most researched vitamins over the past 50 years. A search of the scientific literature reveals that more than 65,000 studies on vitamin C have been conducted in the last century.
In our bodies, it acts as an antioxidant by helping to protect cells against damage caused by free radicals. In addition, the body needs vitamin C to produce collagen, a protein necessary for wound healing. It also improves the absorption of iron found in plant-based foods and contributes to the proper functioning of the immune system to protect the body against diseases.
This vitamin has been shown to help treat anemia, and it is also linked to skin health, heart health, the immune system, memory health, the prevention of periodontal diseases, the prevention of upper respiratory tract infections, the prevention of seizure disorders, and the prevention of sepsis, among many other benefits.
Foods with the highest vitamin C content are:
- Acerola cherries
- Avocado
- Guava
- Papaya
- Mangoes
- Oranges
- Pineapple
- Cantaloupe
- Kiwi
- Strawberries
- Peppers
- Broccoli
- Cabbage
- Collard greens
- Brussels sprouts
- Potato
The amount of vitamin C needed per day depends mainly on age, although other factors can predispose to a higher demand, for example, exposure to cigarette smoke.
The best way to meet vitamin C requirements is through a healthy and varied diet, and although a considerable loss of this vitamin due to heat application during food cooking is reported, fortunately, many of the foods that contain it are consumed raw.
Remember to consult your doctor or nutritionist if you have any concerns. There are special situations where a supplement containing it alone or in combination with other nutrients may be recommended.