You may have heard of vitamin C? especially known to be present in orange. But do you really know what benefits this nutrient has for health and beauty?
Sara Bragança, a postgraduate dermatologist, comments that vitamin C is also known as ascorbic acid. It is a vitamin that is not produced by the body and cannot be stored in the body, so the importance of being consumed through diet or supplementation.
Vitamin C, besides offering health benefits as a whole, is quite prominent as an ally of skin beauty? which is especially due to its great antioxidant potential.
Below you know all the benefits that vitamin C offers for your health and beauty, as well as the main foods that are rich in this nutrient.
Vitamin C Benefits
Listening to vitamin C, many people associate it with the beauty of the skin. But the truth is that its benefits go far beyond! Check out the main ones below:
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- Prevention against free radicals: "Due to its great antioxidant potential, it protects our body from free radicals, which have the potential to cause damage to our cells favoring the onset of disease," says Laís Gomes, nutritionist of the Alliance Institute of Oncology.
- Strengthening of the immune system: The dietitian points out that vitamin C contributes to the prevention and combat of colds and flu, and infections in general, as it strengthens the immune system.
- Helps in iron absorption: Also used to prevent anemia, as Lais points out, vitamin C helps and accelerates the absorption of iron in the gut, reducing symptoms such as weakness, tiredness and hair loss. "An important tip to realize this potential is to consume citrus fruits such as orange and lemon, along with meals containing legumes such as beans, and protein," he says.
- Beauty Ally: Vitamin C participates in various processes of our metabolism, including the formation of collagen, which exists in virtually all tissues of the human body (skin, cartilage and bones, for example), benefiting both in the treatment against aging, as well as in the healing process ?, explains Lais. In fact, this vitamin is considered a powerful natural antioxidant that protects the skin from UV damage, enhances healing and collagen production.
- Allied in weight loss: It is no coincidence that foods rich in vitamin C are part of a weight loss diet. "It assists in weight loss due to its anti-inflammatory and antioxidant potential, also bringing advantages for the prevention of cardiovascular diseases, among others", highlights the nutritionist Laís.
- Healthy cell maintenance: Vitamin C helps the body's cells to grow and stay healthy, especially those in bones, teeth and blood vessels.
With so many benefits, it's easy to understand why vitamin C-rich foods should be part of a healthy and balanced diet.
Vitamin C Sources
Interestingly, most animals and plants can synthesize vitamin C to protect themselves from UV. Humans, on the other hand, are not able to produce it, which makes it necessary to eat this vitamin, especially through the consumption of citrus fruits and leafy vegetables.
Check out the main foods that are sources of vitamin C:
Lais stresses that vitamin C is present in many foods, with citrus fruits (such as lemon, acerola, orange and pineapple) being the main sources.
According to the nutritionist, the recommended amount for maintaining the proper level of vitamin C in the body is 90 mg for men and 75 mg for women daily. ? This amount is easily obtained through diet, given the variety of food risks in vitamin C. In cases of infections, pregnancy, breastfeeding and smoking the need may be greater. To know how much you need it is important to look for a medical professional / nutritionist ?, adds Lais.
Read also: 11 Powerful Vitamins for Healthy, Beautiful Skin
Vitamin C for the face
Vitamin C is present in the formulation of many beauty products, especially those intended for the beauty of the skin of the face. Not by chance, as it has depigmenting, rejuvenating and anti-wrinkle effects.
Sara Bragança points out that vitamin C neutralizes free radicals (thus fighting premature aging) and stimulates the production and synthesis of collagen fibers, keeping the skin firm, young and protected from UV rays. "It also has a healing effect, as well as having a function of whitening spots, being a great depigmentant", highlights.
Good products containing vitamin C are not lacking in the market. Below you know some of them, cited by dermatologist Sara Bragança:
Where to buy
- Improve C 20 Dermage
- Active C 10 La Roche Posay in Americanas
- Serum 10 Skinceuticals, at Americanas
- Derma Complex Adcos
“I already guarantee that it is a wonderful product. The skin really gets healthier in every way. Is it the miracle of younger and perfect skin? in pot shape ?? ? Lóo Cúrcio
? With about 3 days of use the first thing I noticed was much, but much brighter skin !? ? Bia Munstein from I'm Going to Rose
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“For my skin the promised was the fulfilled! Honestly, I don't have any major skin problems, I don't have sagging, not a lot of blemishes and lines, but I still noticed a positive effect of the product? ? Jessica Iervolino from My Dear Necessaire
"Didn't it irritate my skin, which is oily and sensitive, and within two weeks of use I could already see a difference in the texture of the skin, which got softer?" ? Ju Lopes from Juro Valendo
These are just examples of good products that contain vitamin C and contribute to face care. But to know which one is best for your case and skin type, it is essential to consult your dermatologist.
Vitamin C deficiency
Nutritionist Lais explains that when there is a deficiency of vitamin C in the body, the most common symptoms are: anemia, loss or decrease in physical strength, tiredness and irritability. "Our immune system is weakened, favoring the emergence of diseases such as colds and flu, which become more frequent and stronger," he says.
• In addition, the lack of vitamin C leads to the loss of skin health, which has a rougher and dryness, as well as the loss and loss of hair shine. When the deficiency of this vitamin is more severe, our body is susceptible to bleeding gums and greater difficulty in healing ?, adds Lais.
Also read: 20 Vitamin K Rich Foods to Ensure Your Daily Dosage
Excess Vitamin C
Vitamin C is essential for maintaining health, but its excess can also be harmful, especially in some cases. "Once it is absorbed in the intestines, excessive consumption can lead to diarrhea, cramps, abdominal pain and headache," explains Lais.
• Its excess is also related to increased risk of kidney stones, acidifying urine and causing irritation. Other adverse effects are the enhancement of absorption of some drugs, favoring intoxications, or even the reduction of their effects. Because vitamin C aids in iron absorption, people with hemochromatosis should be alert to excess ?, adds the nutritionist.
It is noteworthy that a balanced diet with fruits and vegetables is usually sufficient to provide the required amount of vitamin C. Supplementation, if necessary, will be indicated by the nutritionist taking into account the particularities of each case.
For products that contain vitamin C for the skin, there are usually no contraindications to use, but it is ideal to consult a dermatologist who will indicate the right products and treatments for each person.
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