When do we say that the C vitamin It is essential for the Health we are not discovering anything new. And it is that this micronutrient is one of the most important for the correct functioning of the organism, where it intervenes through different implications.
The body is a machinery that needs a daily dose of different minerals and vitamins in order to function optimally. In addition, having adequate levels of these nutrients will reduce the risk of developing some specific diseases.
For its part, vitamin C is an essential micronutrient for the immune system, vital for the health of the skin and also important for the formation of blood vessels, cartilage and muscles. Due to its characteristics, it is essential in the production of collagen and consequently for the healing of wounds.
In addition, vitamin C for its antioxidant functions protects cells against free radicals; being these harmful to heart disease, cancer and other diseases. Another fundamental aspect of having adequate levels of this nutritive element is that it facilitates the absorption of iron.
For which diseases is it good to take vitamin C?
Today, many nutritionists and biochemists insist on the importance of increasing vitamin C levels in times of pandemic. According to these experts, we are facing an essential micronutrient to strengthen the immune system against Covid-19.
However, there is no proven evidence in this regard. Although, it should be noted that there is evidence about some diseases that the consumption of vitamin C could prevent or help. Among them we find:
1. Cancer
Consuming foods rich in vitamin C regularly could minimize the risks of developing certain types of cancer; such as lung, breast, or colon cancer. In other words, it is essential to include citrus fruits and vegetables that provide this micronutrient in the weekly diet.
2. Common Cold
Consuming vitamin C has been shown to help fight the common cold. However, there is no evidence to show that it can prevent the onset of the cold. That is, it has the ability to reduce the symptoms and duration of the common cold.
3. Eye diseases
Different studies have shown that taking vitamin C supplements in combination with other vitamins prevents age-related macular degeneration. Some studies also focus on regularly consuming foods rich in this vitamin.
How to increase vitamin C levels
The body does not have the ability to produce vitamin C on its own. Therefore, the most appropriate way to increase the levels of this micronutrient in the body is by eating a diet rich in foods that incorporate significant doses of vitamin C.
Fortunately, there is a wide variety of foods that are sources of vitamin C, especially citrus fruits and vegetables; Among which stand out kiwis, red pepper, broccoli, tomatoes, potatoes, Brussels sprouts, spinach, parsley, orange, lemon or persimmons.
However, due to its characteristics, there are certain population groups that are at greater risk of presenting a deficiency in this micronutrient, such as smokers; people with gastrointestinal conditions or people who do not regularly consume fruits and vegetables.
The problems of vitamin C deficiency
Currently, the recommended daily amount of vitamin C to consume is 90 milligrams in adult men and 75 milligrams in women. Although, experts advise increasing these levels to fight the cold and also during the Covid-19 pandemic.
Thus, the lack of this micronutrient in the body can manifest itself in gum bleeding, bruising and poor wound healing. It is also the main cause of the appearance of scurvy, although this disease is practically eradicated in developed countries.
For all these reasons it is advisable to carry out a diet rich in foods with vitamin C under normal circumstances. Although, in the middle of the pandemic of Covid-19, experts indicate the importance of increasing the values of this micronutrient, always at the levels considered normal.
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