Ascorbic acid, also known as vitamin C, is an essential nutrient for the human body. Its importance goes beyond the prevention of colds, being a potent antioxidant that plays several roles in health. Let’s understand in detail the benefits, sources, and how ascorbic acid acts in the body.
What is Ascorbic Acid?
Ascorbic acid is a water-soluble vitamin, that is, it dissolves in water and cannot be stored by the body. Therefore, it is necessary to obtain it daily through food or supplements. Vitamin C is critical for collagen formation, tissue repair, iron absorption, and the strengthening of the immune system.
In addition to its role in maintaining healthy bones, teeth, and skin, vitamin C is also a powerful antioxidant, protecting cells from damage caused by free radicals, unstable molecules that can lead to premature aging and chronic disease.
Health Benefits of Ascorbic Acid
The benefits of ascorbic acid are vast and impact different aspects of health. Next, we will see the main ones:
- Strengthening the Immune System
Ascorbic acid is widely known for its role in strengthening the immune system. It helps stimulate the production of white blood cells, which are key to fighting infections. In addition, vitamin C increases antibody levels, improving the immune response.
- Protection against chronic diseases
As an antioxidant, ascorbic acid fights free radicals in the body, reducing the risk of chronic diseases such as heart disease and cancer. It helps counteract the effects of oxidative stress, which is a key factor in the development of these diseases.
- Improved Iron Absorption
Vitamin C facilitates the absorption of non-heme iron, which is the type of iron found in plant-based foods. This is particularly important for people following a vegetarian or vegan diet, as ascorbic acid can help prevent iron deficiency anemia.
- Skin Health and Collagen Production
Ascorbic acid is essential for the synthesis of collagen, a protein necessary for the health of the skin, ligaments, and blood vessels. Collagen is also crucial for wound healing and for keeping the skin firm and youthful. People with vitamin C deficiency may experience dry skin, blemishes, and wounds that take time to heal.
- Antioxidant Effect and Aging Prevention
The antioxidant action of ascorbic acid helps prevent premature aging by protecting cells against damage caused by free radicals. This effect is beneficial for both internal health and external appearance, as vitamin C contributes to the reduction of wrinkles and improved skin texture.
Natural Sources of Ascorbic Acid
The human body cannot produce or store ascorbic acid, so it is essential to include vitamin C-rich foods in the diet. The following are some of the main sources:
- Citrus fruits: orange, lemon, tangerine and grapefruit.
- Red fruits: strawberry, raspberry and acerola.
- Green vegetables: broccoli, Brussels sprouts, spinach.
- Other foods: peppers, tomatoes, kiwi and papaya.
Ingesting these sources daily helps ensure that you are getting the necessary amount of vitamin C to keep your body in good working order.
Ascorbic Acid Supplementation
While it is possible to obtain vitamin C through food, some people may need ascorbic acid supplements. This may be necessary in cases of restrictive diets, health problems that affect nutrient absorption, or even for people who want to reinforce their intake of this vitamin due to the increased need, such as during infections or times of stress.
Vitamin C supplements are available in different forms, such as tablets, capsules, chewable gummies, and even effervescent powders. It is important to always consult a doctor before starting supplementation, to ensure that the dose is appropriate for your needs.
Ascorbic Acid Deficiency
Ascorbic acid deficiency is rare in developed countries, but it can occur in people with diets low in fruits and vegetables. Prolonged lack of vitamin C can lead to scurvy, a serious condition that causes tiredness, anemia, joint pain, and inflamed gums. In the advanced stages, scurvy can be fatal if left untreated.
Initial symptoms of vitamin C deficiency include fatigue, irritability, and dry skin. If you experience these signs, it’s important to increase your intake of vitamin C-rich foods or consider supplementation.
Recommended Daily Dose of Ascorbic Acid
The amount of vitamin C a person should consume daily depends on age, gender, and specific conditions such as pregnancy or breastfeeding. In general, the recommended daily allowance is:
- Adult women: 75 mg per day
- Adult men: 90 mg daily
- Pregnant women: 85 mg per day
- Lactating women: 120 mg per day
It is important to remember that very high doses of ascorbic acid, above 2000 mg per day, can cause side effects such as diarrhea, nausea, and abdominal pain. Therefore, it is essential to follow the recommendations and avoid excessive consumption.
Conclusion
Ascorbic acid plays a crucial role in maintaining overall health. From strengthening the immune system to protecting against chronic diseases, its regular intake is critical for well-being. Including vitamin C-rich foods in your diet or using supplements when needed can ensure that you’re getting the full benefits of this essential nutrient.