Vitamin C. Properties

Vitamin C, also known as ascorbic acid, is one of the most popular nutrients consumed worldwide, either through food or supplementation. This nutrient is extremely necessary for our body, which is why it is also included among the 13 essential vitamins for human health. Its effects extend to multiple elements of our health, so its benefits cover a whole spectrum. Knowing the contributions of vitamin C is of vital importance when it comes to raising awareness of the need to maintain a lifestyle based on a balanced diet rich in nutrients.

During the development of this guide, we will be addressing some of the contributions that the consumption of vitamin C has for the preservation of human health. We will also review the most recommended sources of vitamin C and the consequences of over-consumption of this nutrient.

General benefits of vitamin C

The general benefits of vitamin C for human health are numerous. Among the most important, it is valid to highlight its great power as an antioxidant. This characteristic makes vitamin C an essential element when it comes to preventing possible damage caused by free radicals, molecules that can damage our cellular structure and that originate as a result of our body's own metabolic activity or the introduction of harmful substances such as tobacco smoke, and that can lead to the appearance of deadly diseases such as cancer.

Vitamin C has a strong relationship with the conformation of diverse structures of our organism, such is the case of our muscular system, diverse substances in the bone structure such as collagen or the conformation of blood vessels.

Regarding its relationship with minerals, vitamin C is one of the most important when it comes to fixing and absorbing iron, a mineral of great importance for human health.

How can vitamin C be obtained?

The ways of acquiring vitamin C do not differ from the ways in which other vitamins are acquired. Depending on the dietary style, it will be easier to satisfy the requirements of this nutrient only from the food we eat. Vitamin C is found in foods preferably related to citrus fruits, examples of which are: oranges, lemons, guavas, among others. It can also be found in many vegetables such as tomatoes, potatoes, peppers, among others.

As a secondary way of acquiring vitamin C we have the supplementation way. Oral vitamin C supplements are widely marketed throughout the world, so its acquisition is very simple. Regarding vitamin C supplements, we have to point out something very important, the effects that this nutrient has as antioxidants could be greatly reduced when we access vitamin C by making use of this resource.

Effects of hypersupplementation

Taking extremely high doses of vitamin C can have undesirable side effects on our body. Among some of these effects, it is valid to point out: the appearance of dizziness, general discomfort, nausea or vomiting, skin problems, pain in the head area, stomach cramps, fatigue or insomnia, among others.

In case you are supplementing with vitamin C and you feel some of the effects mentioned above or other similar ones, it is advisable to stop taking it immediately and consult a health specialist.