Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that can be produced by metabolism in most organisms. Lack of vitamin C may cause scurvy. Vitamin C was discovered to prevent scurvy, and scurvy occurred because of the need for long-distance voyages. Scurvy restricted the development of navigation, and vitamin C helped seafarers prevent necrosis. In organisms, vitamin C is an antioxidant that protects the body from the threat of free radicals. Vitamin C is also a coenzyme. Its wide range of food sources is all kinds of fresh fruits and vegetables. It is not only a nutrient in fruits and vegetables, but also a key factor in many important physiological processes in the body. Today, let us explore the role, source and impact of vitamin C deficiency.
1. The main role of vitamin C
Antioxidant effect: Vitamin C is a powerful antioxidant that can neutralize free radicals in the body and reduce the damage to cells caused by oxidative stress. This antioxidant effect helps prevent chronic diseases and slow down the aging process. Vitamin C can neutralize free radicals, which are unstable molecules that can damage cells, leading to aging and various diseases. By reducing the number of free radicals, vitamin C can help protect cells from oxidative stress.
Protects cardiovascular health: Vitamin C helps reduce the risk of arteriosclerosis and improves vascular health. It supports the health of the cardiovascular system by reducing cholesterol oxidation and improving endothelial function.
Anti-inflammatory effects: Vitamin C has anti-inflammatory effects and can help reduce inflammatory responses in the body, which is important for reducing the risk of chronic diseases and supporting overall health.
Enhances immune function: Vitamin C is essential for the immune system. It helps stimulate the production and function of white blood cells, which can help fight infection and thus strengthen the immune system. It can also help improve the skin's defenses against infection and inflammation.
Promotes collagen synthesis: Vitamin C is a key component in collagen synthesis. Collagen is an important structural protein found in the skin, blood vessels, bones, and connective tissue. Adequate vitamin C can help maintain the elasticity and toughness of the skin and promote wound healing.
Promotes iron absorption: Vitamin C can increase the absorption of plant-based iron (non-heme iron). This is especially important for vegetarians and those who need to increase their iron intake, because the iron in plant foods is not as easily absorbed as the iron in animal foods. Vitamin C can significantly increase the absorption rate of iron and prevent iron deficiency anemia.
2. Food sources of vitamin C
Vitamin C is widely found in various fruits and vegetables. Here are some foods rich in vitamin C:
- Citrus fruits: such as oranges, lemons, grapefruits, etc.
- Berry fruits: such as strawberries, blueberries, raspberries, etc.
- Green leafy vegetables: such as spinach, cabbage, kale, etc.
- Other vegetables: such as red peppers, green peppers, broccoli, tomatoes, etc.
To ensure that you get enough vitamin C, it is recommended to consume a variety of fruits and vegetables every day. Even though the cooking process may cause some loss of vitamin C, fresh ingredients are still the best choice.
3. Effects of vitamin C deficiency
If you do not consume enough vitamin C, the following health problems may occur:
Scurvy: This is the most classic symptom of vitamin C deficiency, manifested as bleeding gums, skin bruises, joint pain, and slow wound healing. Historically, scurvy was a common disease on ocean voyages, mainly due to the lack of fresh fruits and vegetables.
Immune system problems: Insufficient vitamin C may lead to a decline in immune system function, making the body more susceptible to infection and disease.
Anemia: Since vitamin C promotes iron absorption, its deficiency may lead to iron deficiency anemia, which manifests as fatigue, paleness, etc.
4. How to supplement vitamin C
Although most people can get enough vitamin C through a balanced diet, in some cases, such as an unbalanced diet, smoking, and long-term stress, additional vitamin C may be needed. Common supplement forms include vitamin C tablets or capsules. However, it should be noted that excessive intake of vitamin C may cause gastrointestinal discomfort, such as diarrhea or stomach pain, so it is recommended to follow the principle of moderation.
Summary
Vitamin C is not only an indispensable nutrient in our daily diet, but also a powerful tool for us to maintain health and prevent diseases. By consuming a rich variety of fruits and vegetables, we can ensure that the body gets enough vitamin C, which supports the immune system, promotes collagen synthesis, and enhances antioxidant capacity. Maintain good eating habits and make vitamin C a part of your healthy life.