You've probably heard that it's important to include sources of vitamin C daily, such as oranges or tangerines, but have you ever wondered why? We are going to discover all the benefits of this vitamin in this article and why you should make sure you get enough of this micronutrient in your daily diet.
Vitamin C, also known as ascorbic acid, is key to maintaining proper health. It is considered an essential nutrient; that is, it must be incorporated into food because the human body does not have the capacity to synthesize it.
When we think of sources of vitamin C, oranges are usually the first that come to mind, and with good reason. Did you know a medium orange provides around 70 mg of vitamin C? With this, we practically cover the recommended daily amount for most adults. We can also find it in strawberries, kiwis, red peppers, or broccoli, among other foods of plant origin.
A powerful antioxidant
Just as you read! Vitamin C is considered a great antioxidant that protects cells from damage caused by free radicals. Free radicals are unstable and reactive molecules that contribute to the body's oxidation, premature aging, and the development of chronic diseases such as cancer, neurodegenerative disorders, and cardiovascular diseases.
Improves the absorption of plant iron
Iron from plant sources, also called non-heme, is absorbed less well than iron from animal sources. However, vitamin C enhances the absorption of plant iron because it acts as a reducing agent, converting non-heme iron into ferrous iron, the form in which the intestine can absorb it more easily. This process improves the bioavailability of plant iron, making it easier for the body to use.
Remember... We are not what we eat, we are what we absorb!
Vitamin C and immune system
You were waiting for this moment, huh? How can we not talk about vitamin C without mentioning its famous role in the immune system? This is one of the best-known functions of this vitamin. This nutrient can strengthen the immune system, helping immune cells to be more efficient and able to fight infections effectively, as well as reducing tissue damage during the inflammatory response.
Keep in mind that vitamin C alone does not prevent us from getting colds, but science suggests that regular consumption of this nutrient can reduce the duration and severity of cold symptoms.
Conclusion
As you have seen, vitamin C is an essential ally to keep your body healthy and strong, acting as a powerful antioxidant, improving the bioavailability of plant iron and strengthening your immune system. Something as simple as including oranges in your daily life allows you to meet your daily vitamin C needs in a delicious and natural way, without the need for supplements.