Vitamin C: The benefits offered to us & what we should be careful about
Vitamin C is perhaps the most talked-about vitamin, known to all for the benefits it offers to the body and its property to boost the immune system. Often, we take it as a supplement during periods of fatigue or colds, and in recent years, it has been extensively used in cosmetology. Let’s get to know it a little better!
Vitamin C
Is also known as ascorbic acid, deriving its name from the disease scurvy (Latin root: scurvy), using the prefix “a” as it prevents its occurrence. This vitamin is one of the most well-known antioxidants. It is a water-soluble vitamin, and its prevention is achieved through diet, unlike most mammals that synthesize it internally. Because it is water-soluble, any excess amount is excreted through urine, hence not stored by the body. Therefore, a balanced diet is necessary to meet the body’s daily needs.
The benefits of C Vitamin are numerous for the body, and it is not coincidental that it has been studied more extensively than any other nutrient, both for its properties and for the recommended daily intake amounts. It was first isolated in 1927 by the Hungarian physiologist Albert Szent-Györgyi de Nagyrápolt. In fact, this scientist was awarded the Nobel Prize in Medicine, ten years later, for this discovery.
In what ways does Vitamin C help?
Benefits:
Boosts the immune system: Helps activate the body’s defense mechanisms by increasing the production of lymphocytes and interferon, and it plays a significant role in red blood cell production. Additionally, it participates in antibody production, aiding the body in recovering faster from illnesses such as colds, flu, infections, or colds. This is why we take this vitamin when we are sick.
Provides antioxidant protection: Is a potent natural antioxidant that protects cells from free radicals and oxidative stress. It also protects other elements and vitamins from oxidation, such as vitamin E. Due to its strong antioxidant ability, vitamin C has been linked to the prevention of chronic diseases such as cancer and cardiovascular problems.
Collagen production: Is responsible for the synthesis of collagen and elastin in the skin. Thus, it helps maintain skin health, wound healing, and the treatment of scars and ulcers.
Increases iron absorption: Aids in the absorption of iron from the body. Therefore, for those with increased iron needs, such as pregnant or lactating women, to prevent iron-deficiency anemia, it is important to take C vitamin.
Supports good mood: Helps maintain good mood and can affect our mood. It is also essential for the production of many neurotransmitters such as dopamine, norepinephrine, and epinephrine.
Regulates blood pressure: Studies have shown that taking vitamin C can reduce blood pressure levels in people with hypertension. This is because it participates in the production of nitric oxide, which helps relax and dilate blood vessels. Often is used as adjunctive therapy in such cases.
Fights inflammation: It’s a powerful antioxidant for the body, helps fight inflammation in the body and protects the heart. It also helps maintain good oral health – its deficiency can lead to bleeding gums that recede with its administration.
Significantly reduces blood lead levels: This is an important property of this vitamin as it particularly affects children living in urban areas with increased pollution. Studies have shown that lead toxicity can cause damage to brain development, the nervous system, and vital organs such as the heart and lungs.
It’s important to know that vitamin C, as a water-soluble vitamin, is very sensitive to high temperatures. Therefore, raw vegetables are preferred to prevent the vitamin loss from foods. However, if foods need to be cooked for consumption, steaming is a good option to avoid excessive loss.
Even if we choose boiling as a method of preparation, it is important not to leave the vegetables in the water for too long because the vitamin C will leach into the water and likely end up down the drain.
Let’s look at some foods rich in vitamin C:
Citrus fruits
Green leafy vegetables (spinach, lettuce)
Cauliflower & broccoli
Pineapple
Berries & strawberries
Peppers (especially yellow and red ones)
Tomatoes
Kiwi
Peas
Sweet potatoes
Vitamin C is important for athletes as it can improve physical performance and muscle strength. Additionally, vitamin C plays a significant role in the production of L-carnitine, which helps the body burn fat for energy.
How much vitamin C do we need daily?
The recommended daily intake of vitamin C can vary depending on factors such as age, gender, and specific circumstances like pregnancy. Additionally, necessary amounts increase for smokers.
As a general guideline, the recommended daily dose of vitamin C suggested by the U.S. Food and Nutrition Board of the Institute of Medicine is 90mg for men and 75mg for women over 18 years old.
As it is synthetically manufactured (usually derived from plants such as corn), it is not absorbed in the same way or to the same extent. In fact, taking large amounts of synthetic vitamin C can cause digestive problems and stomach upset.
With food, nutrients are gradually released, resulting in much greater absorption. This does not happen with supplements, where most of them are usually excreted since the body cannot immediately absorb them.
Therefore, we understand how important a balanced diet is and how many benefits it offers to the body. Incorporate into your diet foods rich in vitamin C and meet your body’s requirements in the most direct and healthy way.
How can a dairy product like Zoe Family contain vitamin C?
Zoe Family is a biofunctional powdered food without additives and preservatives. Its ingredients consist exclusively of goat’s milk and goat whey protein. It is a 100% Greek product processed under strict controls at the facilities of Real Greek Dairies, a member of the Hellenic Protein S.A. group.
This food is rich in nutrients, boasting health claims and benefiting health. But how does a food with the ingredients mentioned contain vitamin C, even in small quantities? This is due to the diet of the animals that produce the milk. Sheep and goats, accustomed to selective grazing in nature, consume herbs and plants rich in vitamins, minerals, and trace elements. All these nutrients are transferred to the milk they produce, which is why they are present in the products we offer you.
* All texts on realgreekdairies constitute informative content aimed at informing and promoting a healthy lifestyle in conjunction with a balanced diet. For specific cases and additional advice, it is advisable to always consult your doctor or nutritionist.
