Vitamin C is one of the most well-known and popular vitamins. Everyone has probably heard of its health-promoting properties. There's almost no one who hasn't learned about it in school or hasn't used it when they have a cold. But did you know that vitamin C is still underappreciated as an antioxidant? Discover the secrets of this extraordinary vitamin and discover its natural sources.
Does vitamin C have antioxidant properties?
Vitamin C is one of those vitamins that the human body cannot produce on its own. Yet, it is essential for its proper functioning. It supports collagen synthesis and the proper functioning of the immune system. It participates in energy metabolism, reduces fatigue, and contributes to normal mental function.
Vitamin C protects DNA, proteins, and lipids from oxidative damage, confirming its status as an antioxidant with antioxidant properties. What does this mean? The properties of vitamin C allow it to safely react with free radicals, ending the chain reaction that leads to damage to the cell membranes of the body's cells. Interestingly, a single antioxidant can only react with a single free radical.
Therefore, to ensure the body's protection, it is necessary to supplement your diet with various antioxidants daily. Dietary supplements containing vitamin C at a dose corresponding to the Reference Intake (RIV) are ideal for this purpose. Do you know the recommended daily dose of vitamin C? For an adult with a balanced diet, it is approximately 100 mg. However, during periods of weakness or infection, it can be as high as 1,000 mg daily. Increasing the dose of vitamin C is also recommended for people exposed to stress, during convalescence, and for pregnant or breastfeeding women.
What does it mean that vitamin C is an antioxidant?
You already know the effects vitamin C has on your body. Now let's decipher what it means to be an antioxidant. Primarily, it inhibits the formation of free radicals, or rather, limits their harmful effects. Beyond that, however, all antioxidants have been shown to:
- inhibit the oxidation of metals, thus supporting the cleansing of the body and the proper functioning of the immune system,
- they stop chain reactions leading to the formation of free radicals,
- repair damage caused by free radicals,
- cell particles damaged by free radicals are replaced with new, healthy ones,
- neutralize the effects of carcinogens,
- slow down the aging of the body and take care of good eyesight.
How does vitamin C affect immunity and the proper functioning of the body?
The immune system is one of the most important systems in the human body. And vitamin C plays a key role. It has been proven that the higher its concentration in immune cells, the better the body's mobilization against infections. However, it's also important to know that during an ongoing infection, vitamin C levels in lymphocytes and phagocytes drop significantly.
So, does vitamin C help you get over a cold faster? Yes, because it stimulates the production of a protein responsible for stimulating the body's ability to fight microbes and enhances the activity of adaptive immunity. It also helps the body absorb non-heme iron, which is essential for the proper functioning of the immune system.
Vitamin C is a good preventative measure, as consistently high levels shorten the duration of infection, alleviate symptoms, and minimize the risk of complications. Furthermore, it has been proven that vitamins C and E, as antioxidants, can have a beneficial effect on skin condition. Antioxidants have smoothing properties and accelerate wound healing. They can seal and strengthen cell membranes, which indirectly affects skin elasticity and firmness.
Vitamin C as an antioxidant - natural sources
Vitamin C is best obtained through daily diet. The best sources are fruits and vegetables, especially fresh, unprocessed, and preferably raw. For example, 100g of oranges contain 30-50mg of vitamin C. Eating a medium-sized fruit will provide you with approximately 80-120mg of the antioxidant, thus meeting your basic needs.
Rosehip (1,800 mg/100 g) and sea buckthorn (1,100 mg/100 g) are also excellent sources of this valuable antioxidant. These two fruits can be enjoyed in jams, infusions, or dried supplements. They're especially beneficial in winter.
Additionally, try to include parsley, red bell peppers, Brussels sprouts, kohlrabi, cabbage, broccoli, spinach, kiwi, lemon, blackcurrant, horseradish, tomatoes, limes, and the less common pomelos in your daily diet. Apples, potatoes, cucumbers, onions, and sauerkraut also contain much smaller amounts of vitamin C. However, they are still worth including in your diet.
Vitamin C plays an important role in maintaining normal redox potential. Remember this and supplement it daily.
