Vitamin C: functions, sources and benefits

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Vitamin C or ascorbic acid is a water-soluble, unstable and easily oxidized substance, whose bonds can be broken by oxygen, alkaline bases and high temperatures.

In its natural state, vitamin C is found in crystal or powder form, with a hue ranging from white to yellow.

The human being is not able to synthesize vitamin C and therefore must obtain it through food.

Vitamin C
Chemical structure of vitamin C

What is it for?

Vitamin C has a series of functions and benefits for the body, including:

  • Assists the body's immune response;
  • Prevention of flu and infections;
  • It participates in the production of collagen, being important in the healing of wounds, fractures and in the control of gingival bleeding;
  • Participates in lymphocyte maturation;
  • Maintains the integrity of blood vessels;
  • Facilitates the absorption of iron in the intestine;
  • Due to its ability to give and receive electrons, vitamin C has a strong antioxidant action that protects the cells from free radical damage, helping to prevent some cancers and diseases cardiovascular;
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  • Essential in the formation of norepinephrine;
  • Participates in skeletal growth and remodeling.

Foods with Vitamin C

Foods rich in vitamin C
Vitamin C sources

Vitamin C is found mainly in fruits citrus fruits (orange, lemon, acerola and kiwi) and red fruits (strawberry, blackberry, raspberry, blackberry and blueberry). Some exotic fruits are also sources of vitamin C

Other vegetables are also sources of vitamin C such as tomatoes, carrots, garlic, peppers and kale.

Know more about:

  • Vitamins
  • Nutrients

Hypovitaminosis

Vitamin C deficiency in the body can lead to muscle weakness, anemia and problems with the immune system.

THE lack of vitamin C can also cause scurvy. Symptoms of the disease are painful, spongy gums, loose teeth, fragile blood vessels, joint swelling, and anemia.

These symptoms are due to a deficiency in collagen hydroxylation, resulting in defective connective tissue.

As it is water-soluble, excess vitamin C is eliminated through the urine, and therefore there are no side effects associated with hypervitaminosis.

Read too:

  • Vitamin A
  • Vitamin K
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