The importance of vitamin C for humans in 2022

The importance of vitamin C for humans in 2024

What is vitamin C good for?

Vitamin C is a powerful antioxidant that helps strengthen the immune system, facilitates intestinal absorption and assimilation of iron, and is necessary for the normal functioning of connective and bone tissue.


  1. Vitamin C is important for the growth and repair of tissue cells, gums, blood vessels, bones, and teeth.

    It promotes the body’s absorption of iron and speeds recovery.
  2. The vitamin is useful in protecting against infections.

    This valuable element stimulates the triggering of immune processes.
  3. Element is also used in skin care.

    It is successful in smoothing wrinkles and improving tone.
  4. It provides a supply of vitamin D to the cells, preventing the development of rickets.

    In vitamin C deficiency, vitamin D is ineffective.
  5. One of the proven properties of vitamin C is that it prolongs youth.

    This element can trigger collagen and its synthesis in the body, which makes skin elastic and strengthens joints.

    Vitamin C acts as an antioxidant, prevents cell damage and protects the body from psycho-emotional stress.
  6. Limits the risk of blood clots in the blood vessels by reducing platelet (blood cell) aggregation.
Is it good to have vitamin C everyday?

Is it good to have vitamin C everyday?

Because the body cannot store or produce vitamin C, it must be supplemented with vitamin C on a regular basis.

Vitamin C is easily broken down by temperature, oxygen, and light.


  1. Do not store or soak fruits and vegetables in water,
  2. Use the liquid left over from boiling vegetables,
  3. Keep fresh fruit in the refrigerator, open for no more than 2 to 3 days.

Compared with other people, smokers need more vitamin C (30 mg (0.001oz) more per day).

How much vitamin C should I take daily?

How much vitamin C should I take daily?

Most sources recommend a daily intake of vitamin C of 90 mg (0.00317oz) for men and 75 mg (0.0026oz) for women.

Teenagers need 65 to 75 mg (0.00229oz-0.00264oz) of vitamin C per day, and children need about 35-50 mg (0.00123oz- 0.00176oz).

Smokers have an increased need for vitamin C because one cigarette destroys 25 mg (0.00088oz) of vitamin C.

What food is high in vitamin C?

What food is high in vitamin C?

Vitamin C is considered water-soluble, so it does not accumulate in the body and must be replenished from the outside.

It does not like high temperatures, light, or oxygen.

Therefore, with all kinds of cooking most of it is destroyed, which should be taken into account and eat fresh food more often.

Here is a small list of foods that contain vitamin C.

  1. Hips (dried or fresh)
  2. Red pepper

    The second place is deservedly occupied by red bell peppers.

    Containing in addition to vitamin C red-yellow pigment – carotene and red pigment – lycopene – powerful antioxidants that reduce the risk of cancer.

    Red peppers are also leaders in the amount of vitamin A (125 mcg).
  3. Blackcurrant.

    Rounding out the top three is blackcurrant, which is adored by many people.

    Due to its healing properties, it is often used in folk medicine for medicinal and preventive purposes.

    Black currant berries besides vitamin C contain vitamins B, P, group K, provitamin A, sugars, pectin, phosphoric acid, essential oils, tannins, salts of potassium, phosphorus, and iron.

    Berries and leaves are used for medicinal purposes.

    It is important to note that many of the useful properties of black currant berries are preserved in home preparations in the process of processing and canning.
  4. Buckthorn

    On the same line with black currant – sea buckthorn, in fourth place, it is only because it is not so common yet.

    And in taste, as many say, it is clearly inferior to currants.

    Sea buckthorn fruits are a natural multivitamin concentrate, which in frozen form can be stored until spring.
  5. Apples

    But apples are also the most common source of minerals (potassium, phosphorus, calcium, magnesium, sodium, a lot of iron) and other vitamins (E, carotene, B1, B2, B6, PP, folic acid) in an easily digestible form and in optimal combinations for us.
Parsley greens
  1. Parsley greens.

    It is rich in vitamins C, group B, PP, K, vitamins A, contains folic acid, complex essential oils, many mineral salts of potassium, sodium, calcium, as well as magnesium, iron, phosphorus.

    All parts of parsley are used – the root, leaves, seeds, both fresh and dried.

    And what else is good about parsley is the ability to grow it in the winter on your windowsill, getting a “dose” of vitamins and minerals every day!
  2. Green Peppers.

    They have the antioxidants lycopene and carotene and a good deal of fiber, which normalizes the work of the intestines.

    And also phytosterols – plant analogues of cholesterol, involved in lipid metabolism and reducing the level of “bad” cholesterol.
  3. Broccoli.

    Just the perfect vegetable from the world of healthy eating, because in addition to vitamin C it contains carotene and many high-quality plants amino acids – such as choline and methionine, which prevent the accumulation of cholesterol in the body.

    This “bouquet” has a lot of dietary fiber, low calories, and in addition, broccoli has anti-carcinogenic properties.

    And another plus of broccoli: unlike white cabbage, this cabbage does not arrange “revolutions” in the stomach.
  4. Brussels sprouts.

    It’s considered the most valuable among the calciferous ones, because it has 2 to 3 times more vitamin C and 2.5 times more protein than white cabbage.

    Its juice has a lot of potassium, so the cabbage is recommended to eat in hypertensive people.

    Due to the fact that it has little coarse fiber, it does not cause bumpiness in the stomach and is useful for anyone who has ulcers in the stomach.
  5. Dill.

    This is one of the most widespread spices and has a beneficial effect on many physiological processes in the body.

    Its nutritious value is due to the presence of essential oils, a variety of vitamins (C, B1, B2, PP, P, provitamin A, folic acid) and minerals (salts of iron, calcium, potassium, phosphorus in easily digestible form).
  6. Red Ruby

    Rich not only in vitamins C, but also carotene, and the content of vitamin P, which is necessary for capillaries and proper thyroid activity, it can be put on one of the first places among the fruits.

    They reduce blood cholesterol levels, increase vascular resistance to adverse effects, reduce fat content in the liver.

    Sea buckthorn normalizes metabolism, eliminates vitamin deficiencies in the body, moderately increases the acidity of gastric juice, have a beneficial effect in anemia and exhaustion.
vitamin c deficiency

Vitamin c deficiency

Deficiency of vitamin C (ascorbic acid) will manifest itself as general weakness, fatigue, frequent colds, bleeding gums and long healing of wounds and cuts

In developed countries, vitamin C deficiency can occur due to a diet low in vitamin C,

Therefore, it is recommended to take supplements, carefully read the instructions.

Adults feel tired, weak, irritable if their diet is low in vitamin C.

They may lose body weight and have vague muscle and joint pain.

Symptoms of scurvy appear several months after the onset of deficiency.

Subcutaneous bleeding (mainly around the hair follicles or in the form of bruises), bleeding around the gums and into the joints can occur.

The gums swell, become purple and spongy.

Gradually, the teeth may loosen.

The hair becomes dry, brittle and curled (like a spiral), and the skin becomes dry, rough, and scaly.

Anemia may develop.

Infections may develop and wounds may not heal.

Newborns may be irritable, have pain on movement, and lose their appetite

Newborns do not gain body weight, as it happens under normal conditions.

In newborns and children, bone growth is impaired.

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