Vitamin C acts through several mechanisms that are relevant to the body and participates in several cellular and metabolic processes, stages and biochemical reactions.
Mon, Aug 04 2025
Vitamin C acts through several mechanisms that are relevant to the body and participates in several cellular and metabolic processes, stages and biochemical reactions.
There are a number of vitamins and minerals that are essential for our body to function properly. Among the most prominent ones, we can cite vitamin C, due to the multiple advantages it offers to the body, whether regarding cellular and metabolic processes, among others.
Yet, if you wish to experience all its effects, you must be able to understand how it should be consumed in optimum amounts, comprehend what foods contain it and figure out under which circumstances supplementing might be worth it.
With this in mind, we have created this content to bring you the main information on the subject. Check it out!
Vitamin C acts through several mechanisms that are relevant to the body and participates in several cellular and metabolic processes, stages and biochemical reactions. Among its functions, we can point out the absorption of iron, the inactivation of free radicals , the production of collagen and other factors that are important for the full functioning of the body.
There are so many benefits that it is worth mentioning them separately to better understand. So, follow along below!
This is one of the main advantages of vitamin C. Through these properties, it is possible to reduce or neutralize the effects of free radicals, which are substances produced naturally by the body and which can generate some negative impacts on health, such as chronic and degenerative diseases.
Its immune system-boosting functions are quite interesting. Consuming vitamin C during a cold or flu episode can help alleviate the illness and, of course, its uncomfortable symptoms. However, maintaining immunity is more significant in the long term , with regular consumption of adequate levels of the nutrient as a preventative measure.
Its oxidizing function acts against the accumulation of cholesterol in the arteries , which helps combat cardiovascular diseases such as high blood pressure, myocardial infarction and atherosclerosis. So, if you want to maintain good heart health, it is extremely important to take the right dose of vitamin C every day.
Vitamin C can reduce levels of cortisol , a hormone stimulated by stress. This benefit will help reduce symptoms that are harmful to your health and provide a sense of well-being. This way, you will begin to feel relief from symptoms such as irritability and bad mood, which can also indirectly affect the quality of your relationships.
Vitamin C can also help those who are trying to lose weight. This is because burning fat during physical activity can be more effective in people with good levels of this nutrient. In addition, its absence makes it difficult to lose abdominal fat.
Nonetheless, it is worth mentioning that vitamin C does not lead to weight loss on its own, even though it is beneficial. In this instance, its consumption will only yield positive outcomes when combined with a balanced diet and a considerable daily calorie deficit.
Eyes are seriously affected by free radicals through repeated and strong exposure to light. That is what distorts your sight, making you use prescription spectacles or even undergo corrective eye surgery. Hence, vitamin C serves to guard your eyes in a preventive way , as its antioxidant ability prevents diseases.
Antioxidant functions also work to improve beauty, combating the effects of aging, especially on the skin, which can be delayed through healthy levels of vitamin C, so that wrinkles and expression lines take longer to appear.
This is because this nutrient is capable of increasing collagen production , providing healthy and toned skin. Another important point is its contribution to the production of proteins that are important for hair and nails.
Adequate levels of vitamin C also help with gaining muscle mass, as it is excellent for muscle recovery and growth , as well as accelerating hypertrophy and preventing injuries.
This is because its antioxidant effect helps protect muscles from free radicals , which are released in large quantities after strength and endurance training. Furthermore, with the reduction in cortisol levels, there is an increase in testosterone levels — an important hormone for muscle development.
The correct amount of vitamin C to consume per day will depend on gender, age and other characteristics. Normally, consumption is based on the following values:
But keep in mind that it is always good to calculate your intake along with your doctor or nutritionist. In this way, you can prevent deficiencies and excesses in the consumption of this nutrient so vital for your body.
Vitamin C can be consumed in an ideal dose through a balanced diet . However, if you are unable to include all food groups in your routine, we recommend that you at least prioritize the items we will present below. Keep an eye out!
If you like bell peppers, you'll be pleased to know that they all provide the body with a satisfactory amount of vitamin C , but yellow peppers are the ones that have the highest concentrations of this vitamin. Yellow peppers are those that are still in the process of ripening, neither too immature (green) nor too ripe (red). That's why they taste sweeter. They have a large amount of fiber, minerals and other vitamins, such as vitamin A and B complex.
Kale is also one of the foods rich in vitamin C, especially the ones with thicker, darker leaves . If you make a juice with lemon or orange, it can become a great detox. It will also nourish your body with several other properties, such as calcium, iron and potassium.
Broccoli is a superfood that can be eaten whole , including the stalks and leaves. Therefore, it is easy to include in your diet. In addition to being rich in vitamin C, it also provides the body with folic acid, as well as other minerals. By the way, if you have diabetes, you should know that broccoli is also highly recommended for controlling blood sugar.
Acerola is one of the richest foods in the world in terms of vitamin C concentration . To give you an idea, 3 or 4 acerolas already correspond to the consumption requirement of an adult human being of the nutrient. In addition, a green acerola has 90% more vitamin C than a ripe one, for example. So, you can see that a little juice from this fruit can be worth its weight in gold for your health, right?
If you like tomatoes, you should know that they can contribute to your daily intake of vitamin C. And the best part is that they can be used in juices, salads, sauces and much more . So, you can combine business with pleasure and enjoy the benefits of tomatoes to diversify your menu.
And of course, we couldn't leave out oranges and lemons, which are such popular sources of vitamin C. With these ingredients, you can turn any combination of fruits into a vitamin-rich juice . And the good part is that they also provide the body with fiber and various minerals.
Other foods that contain a significant amount of vitamin C are spinach, parsley, radish, guava and even beef liver. So, as you can see, it is possible to create a varied menu for your week, ensuring that you consume the ideal amount of the nutrient, without repeating foods excessively.
You've already seen the benefits that vitamin C can bring to our bodies, right? So, by now, you've probably already deduced that not consuming it in the ideal amount can cause unwanted consequences. One example of this is the weakening of the immune system , which makes you more prone to contracting various diseases.
Below, find out more about the subject.
With a weakened immune system, it can take longer for simple cuts and wounds to heal. And with your immune system vulnerable, it can be much easier for an infection to develop than when you’re getting enough vitamin C.
There is also a disease called scurvy, developed by people with a vitamin C deficiency. It causes joint pain, increases the difficulty in healing and can even lead to small hemorrhages, such as in the gums or nose.
Another weakness caused by a lack of this vitamin is the increased chance of catching flu, colds and sore throats , which are generally linked to viral or bacterial infections. Therefore, this vitamin becomes even more important during winter and intense cold.
You can come down with anemia if you don't have sufficient vitamin C. This is because it facilitates the absorption of nutrients by your body, and without it, you'll become ill and weak. Vitamin C has a close relationship with iron absorption, which is important for blood constitution.
But if you believe that only a deficiency in vitamin C has effects, you are mistaken. Too much of it can also cause harm. The most frequent are kidney stones, diarrhea, and excess iron in the body. It is thus necessary to have medical monitoring if you decide to supplement.
The good news is that a vitamin C deficiency will never happen without warning. It always comes with several warning signs that serve to alert you. And then, yes, if you don't do anything about it, the situation can get worse. So, learn to keep an eye out for them!
Does your skin look aged, dry, and lacking elasticity? Know that it is not only a lack of hydration that causes this appearance; a lack of vitamin C can also cause these signs. Also, notice if your skin has become more sensitive over time, becoming more easily injured. This is a sign of a lack of vitamin C.
As you can see, those who suffer from vitamin C deficiency also face serious problems with healing. This happens because the body does not have the nutrients it needs to produce more viable cells to heal a wound. The result is an ugly, excessively shiny and raised scar. In addition, of course, it takes longer for the scar to heal completely.
Joints require collagen all the time to stay functional and healthy. And collagen only fulfills its functions when the body has a sufficient amount of vitamin C. Therefore, if you have been experiencing joint pain, such as in the shoulders, elbows and knees, for example, it may be a good sign that the levels of vitamin C in your body are getting low.
It is also quite common to find people who suffer from a lack of vitamin C with those purple spots on their skin . Without enough of the nutrient, the blood vessels become more sensitive and rupture more easily. Thus, these spots are caused by the blood that is released and remains under the skin.
Fatigue can also be a sign of vitamin C deficiency, did you know that? Excessive tiredness is not always due to laziness or discouragement. Sometimes, it is a physical condition that you develop because you do not provide your body with all the nutrients it really needs.
Irritable and moody people may also be suffering from a lack of vitamin C. So, before judging someone (or yourself) for their impatient behavior, try asking yourself if this could just be another effect of a lack of vitamin C.
The lack of collagen production, which is caused by a deficiency of this vitamin, can also affect the quality of your skin and hair . Therefore, if these components do not look beautiful and hydrated, be on the alert. Brittle hair, ingrown hairs and flaky skin can be signs of nutritional imbalance.
Believe it or not, low vitamin C intake can also affect your muscle strength. This is because muscle fibers and tissues depend on collagen to be produced. So, take note of how you have been feeling lately to find out how to increase your body's energy , strength and endurance.
Like
Dislike
Love
Angry
Sad
Funny
Super
SEE HOW TO EVALUATE THE BEST INVESTMENT OPTIONS FOR COMPANIES AND GET MORE RIGHT!
February 21, 2025
Comments 0