Recommending fruits and vegetables that contain vitamin C, the idea of the orange and the nutrients that its natural juice provides was quickly born. However, the vast majority of this type of food has it, to a greater or lesser extent, and its daily consumption is vital for the body, since the human body cannot produce them itself, nor does it store them.
THE C vitamin It is soluble in water, so its consumption is essential for the growth and development of the little ones. Also known as ascorbic acid, it is a nutrient that acts as an antioxidant and helps protect cells.
The fruits with the highest percentage of Vitamin C are natural fruits and juices armed with citrus fruits such as oranges and grapefruit, melon, red fruits such as strawberries, raspberries and blueberries, watermelon, mango and kiwi, while the vegetables with the highest percentage of this nutrient are leafy greens such as broccoli, cauliflower, spinach and kale, potato or sweet potato, tomatoes, and red and green peppers.
Specialists recommend consuming this type of food without cooking it, as this can reduce the nutrients supplied by this type of vitamin. Furthermore, it is important to differentiate canned juices from natural juices, since the latter are the ones that really exploit their properties.
Being a water-soluble vitamin, the body is responsible for eliminating excess stored vitamins through urine, so it is essential to consume this type of food consistently to make the most of its benefits.
Among its main functions, the C vitamin It allows for proper growth and repair of body tissues after injury and scar tissue formation. In addition, it also serves to form a protein that makes skin, tendons and ligaments, absorbs iron and repairs cartilage, bones and teeth.
Acting as a natural antioxidant, consuming foods that contain these nutrients helps block the damage caused by free radicals, a type of unstable molecule created during cell metabolism. These can be produced when the body breaks down food, and their accumulation can cause heart disease, among other things.
Diseases due to lack or excess of vitamin C
Being a water-soluble nutrient, in excess C vitamin It is constantly eliminated from the human body, so it is not very common to experience excesses. However, specialists recommend not consuming more than 2,000 mg per day, as nausea and diarrhea may occur.
In the same sense, pregnant or breastfeeding women will need a higher than average daily consumption, even if specialists advise against completing the daily dose with vitamin supplements, as well as active and passive smokers.
On the other hand, it is common for people with a lack of C vitamin in the organism. This could cause a variety of symptoms and illnesses, such as:
- bleeding gums
- Decreased ability to fight infection
- Decreased wound healing rate
- Dry hair with split ends
- Tendency to bruise
- Gingivitis (inflammation of the gums)
- Possible weight gain due to slow metabolism
- Rough, dry, scaly skin
- Joint pain and inflammation
- weakening of tooth enamel
- Scurvy: Primarily affects older, malnourished adults.
How much vitamin C should you consume according to age?
Since it is not a nutrient that the body generates on its own, people must consume their daily dose of C vitamin what they need At this point it is important to note that each person should consult their own doctor. Values vary according to people’s gender and age. Come on, how much vitamin consume according to age, according to general parameters:
- Children up to 6 months: 40 mg
- Children 7 to 12 months: 50 mg
- Children 1 to 3 years: 15 mg
- Children 4 to 8 years: 25 mg
- Children 9 to 13 years: 45 mg
- Adolescents (males) 14 to 18 years: 75 mg
- Adolescents (girls) 14 to 18 years old: 65 mg
- Adults: Men 90mg and Women 75mg
- Pregnant women: 85 mg
- Breastfeeding women: 120 mg
Mary Ortiz is a seasoned journalist with a passion for world events. As a writer for News Rebeat, she brings a fresh perspective to the latest global happenings and provides in-depth coverage that offers a deeper understanding of the world around us.