From time to time we hear more and more talk, both in terms of health and aesthetics, of vitamin C.
And it is that in both fields it has a huge role and plays a crucial role. We could say that it is essential not only for you to enjoy a good condition but also for your skin to look radiant.
In this article we are going to let you know what vitamin C is, its advantages and why it really is your great ally.
What is vitamin C and what is it for?
The first thing you should know is that this vitamin, also known as ascorbic acid, is a water-soluble nutrient that plays a vital role in our body. Yes, because, among other things, it is responsible for regenerating the skin and plays an essential role in our development and growth.
In addition, it helps to cure colds, to prevent aging, to form collagen and also to protect our cells from free radicals, which can lead to certain diseases.
We are referring specifically to pathologies such as heart disease or even diabetes.
Advantages of vitamin C
As you have been able to read in the previous section, it is necessary that we have vitamin C in the body in the appropriate amounts. If not, if there is a clear deficiency of it, measures must be taken to make it present in the body. And this is something that can be done through food or supplements. And by taking this step what will allow us to enjoy important advantages:
- It will give elasticity and enviable health to our skin.
- It will help us to better absorb the iron that we take and that is essential to avoid health problems such as anemia.
- It will put an end to common problems due to a lack of vitamin C such as irritability, inflammation of the joints, fatigue or muscle weakness.
- In the same way, you have to know that you will do your bit to strengthen our immune system.
- Vitamin C will also help us prevent different types of cancer.
sources of vitamin C
Adults establish that we have to add to our body a dose of about 90 milligrams a day of vitamin C to keep it in perfect condition and that it is in optimal conditions. And we can provide it in two different ways:
Diet with vitamin C
There are many foods rich in vitamin C
, however, those that provide it in the greatest quantity are, without a doubt, fruits and vegetables. More specifically, we can highlight that among the fruits, orange, kiwi, strawberries, papaya, guava, watermelon and melon stand out in a special way.
If we talk about vegetables, broccoli, cauliflower and cabbage stand out significantly for their richness in said nutrient.
But there is still more. There are other foods that are also recommended to be included in our diet to make it complete, healthy and balanced and to provide our body with the amount of vitamin C it needs. We are referring to products such as tomato, lemon juice, paprika, pepper and lettuce. We could even add shellfish to this list as well.
Vitamin C supplementation
At Be Levels
, for example, you will find a great supplement of this nutrient such as Liposomal Vitamin C.
If it is presented in its liposomal form, it is because the latest research has determined that it reaches leukocytes earlier and remains in the body for longer.
It is taken in capsules, it is suitable for vegans and people with gluten intolerance, it does not contain allergens of any kind and it is enough to take a daily dose. In this way, more energy will be achieved and defenses will be strengthened, for example.
As you can see, there is no excuse for having the correct levels of ascorbic acid in our body. There is food and also supplementation to achieve them. Of course, both one and the other must be used in their proper measure. That is, we cannot exceed the consumption of vitamin C because we could end up suffering from vomiting to diarrhea to abdominal pain. What's more, you have to know that this excess increases the chances of suffering from kidney stones.
For this reason, remember that a dose of 90 milligrams a day of said nutrient is adequate and sufficient. Of course, those who have stress problems
and smokers need 35 more milligrams of it.