Vitamin C is one of the important substances for the body. This antioxidant has many health benefits. Find out what vitamin C is really for and the consequences of a deficiency or overdose. You are also given a list of all the foods that contain vitamin C. What fruits and vegetables should you eat to fill up on vitamin C, and in what quantity? Focus on these natural products rich in antioxidants.
What is vitamin C used for?
Vitamin C is a antioxidant. Combined with other molecules such as vitamin E, selenium or zinc, it neutralizes free radicals. That protects the body against certain pathologies such as cancer or cardiovascular diseases. Vitamin C is also involved in the fight against premature aging of the skin.
On the other hand, the substance has brain benefits by producing neurotransmitters (dopamine, adrenaline, etc.). Essential for good brain function, vitamin C also slows down the onset of neurogenerative diseases such as Alzheimer’s.
Finally, vitamin C also plays an important role in the defense of the immune system. It participates in the production and renewal of white blood cells, which allows the body to defend itself against pathogens.
The consequences of a deficiency
Vitamin C deficiency can have serious health consequences. Indeed, the substance is responsible for scurvy. Although very rare in developed countries, this disease can induce bleeding and edema. Also, it can cause death.
On a lighter note, a lack of vitamin C can lead to fatigue, loss of appetite, and a tendency to get sick easily. This vitamin C deficiency is common.
Vitamin C overdose
A lack of vitamin C has health consequences. But be aware that an overdose can also have health repercussions.
Indeed, the maximum recommended intake of vitamin C is 1000 mg (or 1100 mg in a healthy adult). Beyond this threshold, health problems may appear such as kidney stones or digestive disorders (diarrhoea, stomach cramps, etc.).
In which foods is vitamin C found?
Vitamin C is found in fruits and vegetables. Here is a list of foods that contain this substance.
Consume 125 ml (1/2 cup) of bell pepper. It can be red or green, raw or cooked.
Papaya, guava, kiwi, mango, orange, pineapple and grapefruit
Eat a whole kiwi, mango or orange or half a papaya or grapefruit (pink or white) to replenish vitamin C. Guava and pineapple are also recommended up to 125 ml .
You can also consume the orange in the form of juice, at least 125 ml (or ½ cup).
Broccoli and cabbage
Raw or cooked, broccoli is recommended for its vitamin C content. Eat at least 125 ml.
As for cabbage, it is also well endowed with vitamin C. Prefer kohlrabi (125 ml), cooked cauliflower (125 ml) or cooked Brussels sprouts (4 cabbages minimum).
Raw green peas and vegetable juice
Green peas, if raw, are found to be beneficial to health. Eat ½ cup. And you can also drink a vegetable juice (125 ml) to fill up with vitamin C.
Carambola and cantaloupe
These two foods also have vitamin E. Eat a whole star fruit or the equivalent of 125 ml of cantaloupe.
Delicious in taste, strawberries are also good for health because they are rich in vitamin C. You can consume at least 125 ml.
Note: smokers have higher vitamin C needs. Therefore, they are advised to consume at least 130 mg of the substance per day. And pregnant and breastfeeding women also have higher vitamin C requirements (130 mg).