Vitamin C does not only exist in the oranges and the lemon. There are other food sources of this vitamin that you probably never heard of.
The vitamin C is the vitamin that more we hear about on a day-to-day. This is a vitamin water-soluble or is soluble in water and the body, not the stores. To maintain adequate levels of vitamin C, it is necessary to eat food that contains it.
THE IMPORTANCE OF VITAMIN C
Also known as ascorbic acid, vitamin C plays an important role in several body functions, including the production of collagen, L-carnitine, and certain neurotransmitters. This helps metabolize proteins and their antioxidant activity may reduce the risk of some types of cancer.
The collagen that vitamin C helps produce, is the main component of connective tissue and the most abundant protein in mammals. Between 1 and 2 percent of muscle tissue is collagen. It is a vital component in the fibrous tissues such as tendons, ligaments, skin, among others.
Vitamin C protects against flu and colds, cardiovascular disease and hypertension. Problems such as muscle regeneration age-related can also be prevented by this vitamin.
FOOD INTAKE: RECOMMENDED DAILY DOSE
The recommended daily intake of vitamin C depends on age and also the sex of the person. Currently, the values relate to the following groups:
The adult men should consume 90 milligrams (mg) of vitamin C per day.
The adult women should consume 75 mg per day.
During pregnancy, the value for women suffer an increase, and the intake should be 85 mg per day.
In the period of lactation, 120 mg per day is the dose of vitamin C recommended.
THE MAIN SOURCES OF VITAMIN C
This vitamin is naturally present in food, can be added to other making them so fortified and can still be obtained through dietary supplementation.
The orange is one of the foods that the more we hear about when the subject is vitamin C. But did you know that there are other foods with more amount of this vitamin? It is true!
Food such as Portuguese cabbage or peppers have more ascorbic acid than the orange, and therefore must be implemented in a healthy diet rich in this vitamin. Below we leave a list of other sources, mainly fruits and vegetables:
- Portuguese Cabbage
- Pepper
- Turnip greens
- Watercress
- Kiwi
- Papaya
- Pineapple
- Sleeve
- Kale-Brussels
- Orange
- Lemon
- Strawberry
- Clementine
- Spinach
- Broccoli
- Cauliflower
- Raspberry
WHAT HAPPENS IF THERE IS A SHORTAGE?
It is no secret that vitamins play a key role in everything that has to do with health and the good functioning of the body. The vitamin C is no exception.
The deficiency in the body can trigger a series of negative reactions that affect directly the physical and mental state. Some of the symptoms of deficiency are:
Weakening and hair loss
Recurrent infections
Mood swings
Fatigue
Difficulty healing
Body pain
Dry skin
Cardiovascular disease
IMPACT ON FLU AND COLDS
The scientific evidence has been inconsistent regarding the relationship of vitamin C and the improvement of the symptoms of flu and colds.
However, the most compelling evidence until the time comes for a review of 2013 where he concluded that vitamin C eliminates the symptoms of colds in athletes of high competition. For the general population, the same was not done. However, the intake of at least 200 mg of vitamin C helps to decrease the time of a disease in a day.
To get the benefits of vitamin C it is advisable to eat food containing it every day and not just when you feel sick. If you get 5 servings of fruit and vegetables, is halfway to achieve the recommended dose.
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