Vitamin C is the most powerful antioxidant that slows down aging

Vitamin C is an important and water-soluble vitamin, water-soluble means that the body can not store it and must be taken daily through nutrition or dietary supplements.

The body desperately needs vitamin C to regenerate tissues and produce new cells. For example, vitamin C helps produce collagen. Collagen is a protein that makes up the structure of skin and connective tissues such as tendons, blood vessels, ligaments, and so on. Therefore, vitamin C deficiency is associated with symptoms such as skin damage, hair loss, reduced elasticity of blood vessels, and so on.


The body uses vitamin C to remove damaged tissue and replace it with scar tissue. Scar tissue is responsible for repairing wounds, burns, cuts made on the skin and other organs. Therefore, vitamin C deficiency delays wound healing.

Vitamin C has very strong antioxidant properties and neutralizes the damaging effects of free radicals (oxygen free atoms). Some medical researchers believe that vitamin C has antioxidant properties to reduce the chances of cancer.

The immune system uses vitamin C along with other nutrients to produce white blood cells, which are responsible for defending the body against pathogens such as bacteria and viruses, and is one of the reasons that when cold Corrosion is recommended for people to use more vitamin C and fresh fruits to strengthen the immune system.

Vitamin C is one of the most important nutrients for the activity of the adrenal glands. The highest amount of vitamin C in the body is found in the adrenal glands and the human brain. The adrenal glands use vitamin C to produce hormones, especially the hormone cortisol. When you are stressed, vitamin C is rapidly produced by the hormone cortisol to respond to stress. Therefore, people who are under stress in any form, including mental, financial, emotional, physical, etc. need to consume more vitamin C.


Other functions of vitamin C.

Vitamin C causes more absorption of some minerals such as iron and zinc (zinc) in the intestines, so it is useful for people with iron deficiency anemia. With the consumption of vitamin C, the absorption of iron in the intestines increases up to 4 times.

Because the main form of vitamin C is acidic and is called ascorbic acid, it is useful for people whose stomachs do not produce enough acid.

Adequate amounts of vitamin C along with other nutrients such as calcium and magnesium are essential for healthy and strong bones and teeth.

Vitamin C helps lower cholesterol.


The body's daily requirement of vitamin C.

As mentioned, the body cannot produce or store vitamin C and we need to get it on a daily basis.

Recommended values ​​for different age groups are:

Children between the ages of 1 to 6 months need 40 mg, 7 to 12 months 50 mg, 1 to 3 years 15 mg, 4 to 8 years 25 mg, and 9 to 13 years 45 mg of vitamin C per day.

Adolescents: Girls 14 to 18 years old 65 and boys 14 to 18 years old need 75 mg of vitamin C per day.

Adults: Men over the age of 19 need 90 mg and women over the age of 19 need 75 mg of vitamin C per day.
Air pollution, stress, smoking, exercise and physical activity, and disease increase the body's need for vitamin C.


Symptoms and problems associated with vitamin C deficiency

Fatigue and weakness: Vitamin C deficiency causes adrenal insufficiency followed by decreased energy levels, muscle weakness, fatigue, impatience and other related symptoms. Vitamin C is needed to produce carnitine, the amino acid carnitine. It helps to convert fats into energy, and its deficiency reduces energy and increases adipose tissue in the body.

Bleeding and rupture of capillaries: Adequate amount of vitamin C is required to produce collagen and maintain the health of blood vessels and capillaries. Vitamin C deficiency causes capillary wall rupture and bleeding into blood or red spots The skin shows itself especially in the legs.

Depression, loose teeth, unexplained bleeding gums, joint pain and inflammation, dry skin, hair loss, chronic anemia, paleness and delayed wound healing are other symptoms of vitamin C deficiency.

Food sources of vitamin C:

Most fresh fruits and vegetables are rich in vitamin C, including oranges, grapefruits, tangerines, sweet lemons, watermelons, cantaloupes, mangoes, strawberries and papayas.

Note: Vitamin C is rapidly eliminated by heat.


Vitamin C supplements:

Vitamin C supplements are available in various forms and doses, usually from 250 to 1000 mg. Two common forms of vitamin C supplements are Ascorbic Acid and Ester C.

Ester C is a form of vitamin C that is very low in acidity and is suitable for those who take regular supplements of vitamin C (Ascorbic Acid) that causes heartburn and other side effects.

The maximum allowable amount of vitamin C in the form of dietary supplements is 1500 mg per day. If you have kidney disease, high blood pressure, iron deficiency, thalassemia, diarrhea, gastrointestinal problems and other ailments, consult your doctor before taking vitamin C supplements.

Taking a dose of 250 to 500 mg of vitamin C per day is beneficial for most people.

Other benefits of taking vitamin C:

Increase the rate of muscle reconstruction in athletes

Strengthen the immune system and reduce the chances of catching a cold

Reduce the aging process of the skin

Increases skin freshness and freshness

Vitamin C increase:

Consumption of more than 1500 mg of vitamin C in the form of dietary supplements per day causes side effects such as: diarrhea, heartburn, kidney stones, decreased copper and excessive iron stores.

It is recommended that you do not take more than 500 mg of vitamin C per day without your doctor's advice.