Along with vitamin B12, vitamin C is one of the most important for our health, as well as a powerful natural anti-aging treatment. A water-soluble vitamin, very present in the Spanish Mediterranean diet, which you will have to obtain through a balance diet, but that you can also obtain through supplements. This has been linked to all sorts of health benefitssuch as lowering blood pressure, reducing the risk of heart disease, collagen synthesis, iron absorption, or menstrual health in the women.
A vitamin therefore essential for our body to function properly, but which the body cannot produce it on its own. Hence, it is crucial to be able to integrate it into the diet in an adequate way to ensure good levels of this vitamin in our body. Specific, the recommended daily intake of this vitamin C in women is 75 mg. Below we will tell you all about its benefits and how to detect a lack of it in our body.
What is vitamin C
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Vitamin C, also known as ascorbic acid, is a water-soluble vitamin essential for the proper functioning of our body. A type of vitamin that, as we have already told you, we are not capable of producing on our own, hence the importance of being able to obtain it through our daily diet.
This nutrient plays a vital role in maintaining the health of all body systems, and it has been scientifically proven that its regular intake, at least in rodents, contributes to the synthesis of collagen, the assimilation of iron, the mitigation of oxidative stressand other fundamental processes.
An insufficient supply of this vitamin C could lead to health problems due to multiple circumstances. But luckily, reach the recommended amounts it is very easy through diet. Below we review some of its outstanding benefits, as well as the foods richest in vitamin C that you can incorporate into your diet.
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What are the health benefits of vitamin C?
Among the most outstanding benefits of vitamin C for health, we find some with an essential role in many biological processes. Among these benefits are:
- Powerful Antioxidant: Vitamin C acts as an antioxidant, which means it helps protect cells from damage caused by free radicals and oxidative stress. This can contribute to the prevention of chronic diseases, cellular aging and the promotion of healthy skin.
- Strengthened immune system: Vitamin C plays a crucial role in strengthening the immune system by stimulating the production and function of white blood cells, which are critical in fighting infection and disease.
- Collagen synthesis: It is essential for the synthesis of collagen, a vital protein that contributes to the health of skin, bones, blood vessels, and other connective tissues.
- Improved iron absorption: Helps improve the absorption of iron from plant sources in the diet, which is especially beneficial in preventing iron deficiency anemia.
- Cardio Support: Vitamin C may contribute to cardiovascular health by improving vessel function, lowering blood pressure, and lowering LDL (“bad” cholesterol) levels.
- Helps in healing: Its participation in the formation of collagen is essential for wound healing and tissue recovery.
- Lowering of blood pressure: It has been observed that adequate intake of vitamin C may be associated with a reduction in blood pressure, which in turn may benefit cardiovascular health.
- Eye Health Support: Vitamin C can help prevent age-related eye problems, such as cataracts and macular degeneration.
- Anti-inflammatory effects: Some studies suggest that vitamin C may have anti-inflammatory properties that help reduce chronic inflammation in the body.
- Mental Wellness: There is preliminary evidence to suggest that vitamin C may have a role in mental health, including reducing stress and anxiety.
How can vitamin C benefit women?
Among all these benefits, there are a number of them especially essential for women’s health. We review some of them:
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- Menstrual Health: Vitamin C can help reduce symptoms associated with premenstrual syndrome (PMS), such as irritability and abdominal pain.
- Iron absorption: Since women are at higher risk of developing iron deficiency anemia due to losses during menstruation, vitamin C may improve the absorption of iron from plant sources, such as green leafy vegetables and legumes.
- Immune system: Vitamin C strengthens the immune system, which is essential to protect the body against common infections and diseases.
- Bone health: Vitamin C contributes to the formation of collagen in the bones and may play a role in bone health in general and especially during menopause.
- eye health: Since the risk of developing eye problems with age is higher in women, vitamin C can help prevent these problems.
- Stress reduction: It has been suggested that vitamin C could have positive effects in reducing stress and anxiety, which is particularly relevant to women’s mental health.
What foods contain vitamin C
Vitamin C can be found in a wide variety of foods, mainly in fruits and vegetables. These are some of the foods that you should include in your diet to improve vitamin C levels:
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- Citrus: Oranges, tangerines, lemons, limes, and grapefruit are known to be excellent sources of vitamin C.
- Kiwi: This small but mighty fruit is an excellent source of vitamin C.
- Strawberries: Strawberries are another vitamin C-rich fruit that also offers antioxidant benefits.
- Peppers: Especially red, green and yellow bell peppers are rich in vitamin C.
- Guava: This tropical fruit is an exceptionally high source of vitamin C.
- Papaya: Papaya is not only delicious, but it is also rich in vitamin C and digestive enzymes.
- Mango: Another tropical fruit that provides a significant amount of vitamin C.
- Pineapple: Pineapple is a refreshing option with vitamin C content.
- Melon: Both cantaloupe and honeydew melons are good sources of vitamin C.
- Cruciferous family: Vegetables like broccoli, kale, and cauliflower also contain vitamin C.
- Tomatoes: Tomatoes, especially when ripe, are a source of vitamin C.
- Berries: In addition to strawberries, other berries such as blueberries, raspberries, and blueberries also provide vitamin C.
- Tropical fruits: In addition to those mentioned, other tropical fruits such as soursop, pitahaya and passion fruit contain vitamin C.
- Green leafy vegetables: In addition to broccoli and kale, spinach and other leafy greens also provide vitamin C.
What symptoms does a lack of vitamin C have in women?
The lack of vitamin C can suppose a series of health symptomsbut among the symptoms of deficiency of this vitamin in women, the following stand out:
- Fatigue: Vitamin C plays an important role in energy production in the body. A deficiency can lead to a general feeling of fatigue and weakness.
- Muscular weakness: A lack of vitamin C can contribute to muscle weakness and difficulty performing physical activities.
- Joint pain and tenderness: Vitamin C deficiency can cause joint pain and tenderness.
- Gum problems: Gums can become swollen, tender, and prone to bleeding due to vitamin C deficiency. This can be an early symptom of scurvy.
- Bleeding gums: A lack of vitamin C can lead to excessive bleeding from the gums, which can be painful and detrimental to oral health.
- Anemia: Vitamin C improves the absorption of iron in the body. A deficiency can contribute to iron deficiency anemia, which is characterized by fatigue, weakness, and paleness.
- Skin problems: Skin can become dry, rough, and prone to bruising easily. Wounds may also take longer to heal.
- Changes in hair and nails: Hair can become brittle and nails can become weak and brittle due to a lack of vitamin C.
- Mood swings and stress: Some studies suggest that vitamin C might have a role in regulating stress and mood. A deficiency could contribute to emotional problems and stress.
- Immune system problems: Vitamin C is essential for a healthy immune system. Lack of this vitamin could make women more prone to infection and disease.
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