🟨 Introduction
Vitamin C, also known as ascorbic acid, is one of the best-known nutrients for its key role in the immune system and its powerful antioxidant effect. However, its benefits extend far beyond just orange juice. In this article, discover why vitamin C is essential, how to obtain it naturally, when to consider supplementation, and what precautions to take.
🟧 What is vitamin C and how does it work?
Vitamin C is a water-soluble vitamin that the human body cannot synthesize. It must therefore be obtained through diet.
It acts as a natural antioxidant , protecting cells from damage caused by free radicals.
In addition, it participates in collagen production , iron absorption , and tissue regeneration .
🟩 Proven benefits of vitamin C
✅ Immune system boost:
Stimulates the production and function of white blood cells, thereby strengthening natural defenses.
✅ Antioxidant power:
Neutralizes free radicals and protects the body from oxidative stress and premature aging.
✅ Improved iron absorption:
Promotes the absorption of non-heme iron contained in vegetables, reducing the risk of anemia.
✅ Skin health:
Essential for collagen synthesis, it helps maintain firm, hydrated skin and promotes healing.
✅ Prevention of chronic diseases:
Its antioxidant properties help reduce the risk of cardiovascular disease, hypertension, and certain cancers.
🟦 Natural sources of vitamin C
The best sources of vitamin C include:
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Fruits: guava, kiwi, strawberry, orange, mandarin, acerola, papaya, mango.
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Vegetables: red pepper, broccoli, kale, Brussels sprouts, spinach, parsley.
🟢 Tip:
To preserve vitamin C, consume your fruits and vegetables raw or lightly cooked, as heat easily destroys this vitamin.
🟥 Recommended intake and daily requirements
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Adults: 75 mg (women) to 90 mg (men) per day
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Smokers: add an extra 35 mg
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Pregnancy and breastfeeding: up to 120 mg per day
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Maximum tolerable limit: 2,000 mg per day
❗ Important: Very high doses do not provide any additional benefits and may cause digestive problems or kidney stones.
🟫 Should you take vitamin C supplements?
Supplementation can be helpful in certain cases:
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Restrictive diets or absorption problems
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Lack of fresh fruits and vegetables
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Intense physical activity or high oxidative stress
However, it does not replace a balanced diet.
Always seek professional advice before taking supplements for an extended period.
🟪 Risks associated with deficiency or excess
Vitamin C deficiency:
It causes fatigue, weakness, bleeding gums, dry skin and, in severe cases, scurvy.
Excess vitamin C:
Although rare, excessive consumption can lead to diarrhea, heartburn, or interfere with certain medications.
🟨 Conclusion
Vitamin C is much more than just an immune support: it is an essential nutrient for overall health.
When incorporated daily into a varied diet, it strengthens the immune system, protects the skin, improves iron absorption and fights against oxidative stress.
Prioritizing natural sources remains the best strategy to fully enjoy its benefits, without risk to health.
🟦 Frequently Asked Questions (FAQs)
🔹 Does vitamin C cure a cold?
No, but it can reduce the duration and severity of symptoms if consumed regularly.
🔹 Is it safe to take vitamin C supplements every day?
Yes, as long as the dose does not exceed 2,000 mg per day. If in doubt, consult a doctor.
🔹 Which fruit contains the most vitamin C?
Acerola and guava contain much more of it than citrus fruits.
🔹 Does cooking destroy vitamin C?
Yes, heat and exposure to air significantly reduce its content.
🔹 Can vitamin C have side effects?
Only at very high doses: digestive disorders, kidney stones or drug interactions.
