Vitamin C: 5 reasons why we need it daily

Vitamin C or ascorbic acid belongs to the category of water-soluble vitamins. This article is addressed to all those who want to include vitamin C in their daily life either from supplements or from foods such as fruits and vegetables like lemons, oranges, strawberries, parsley, peppers, tomatoes and kiwi, and are wondering about its properties. Humans lack the final enzyme of the enzymatic pathway, L-gluconolactone oxidase, and for this reason vitamin C is essential for every human organism.
Although researches are controversial, an adult's recommended daily intake of vitamin C is 100-200 mg. The rate of absorption in normal doses of the vitamin reaches 80%, while in larger doses it can be reduced to 15%.
The reasons why vitamin C is extremely beneficial for the body are numerous, below we will analyze the 5 main ones. By this way, its importance for the smooth functioning of our daily life through nutrition will be perceived.

• It is the main vitamin that helps strengthen the immune system. It is known that vitamin C increases the production of lymphocytes and interferon and by this way acts as a protective shield against viruses.
• Improving psychological health. This happens through the ability of vitamin C to regulate the release of neuromodulating factors such as serotonin, catecholamines and epinephrine. We therefore conclude that this vitamin is a necessary foundation for a daily normal mental health.
• It has an antioxidant effect. Vitamin C protects the body's cells from the harmful properties of free radicals and therefore from oxidative stress.
• It has an anti-aging effect. Vitamin C participates in the formation of collagen and elastin. Collagen is a connective tissue protein found mainly in the skin. Its correct and timely composition helps the elasticity of the skin.
• Increases iron absorption. Vitamin C enhances the absorption of iron, unlike calcium which prevents it. It is therefore good that groups of people who have increased needs for iron such as children, teenagers, women of childbearing age, etc. should also take care to take in vitamin C through their diet or through food supplements.

Bibliography:

Nutrition for Health, Exercise & Sports, Hasapidou M.

Handbook of Nutrition, Hans Konrad Biesalski & Peter Grimm

Clinical pharmacokinetics of antioxidants and their impact on systemic oxidative stress, Edzard Schwedhelm 1, Renke Maas, Raphael Troost, Rainer H Böger