Vitamin C – Properties, Benefits, and Natural Sources | UNUVI Blog

What is Vitamin C?

Vitamin C is a chemical compound with strong antioxidant properties. It is a water-soluble vitamin, meaning it is not stored in the body and must be regularly supplied through diet. Ascorbic acid plays a crucial role in many metabolic and biochemical processes.

The Most Important Benefits of Vitamin C

• Supports the immune system – helps in the production of white blood cells, assisting the body in fighting infections.
• Neutralizes free radicals – as an antioxidant, it protects cells from oxidative stress and slows down aging processes.
• Supports collagen production – essential for skin, gums, blood vessels, and bones health.
• Increases iron absorption – particularly from plant-based products.
• Speeds up wound healing – stimulates tissue regeneration.

Natural Sources of Vitamin C

The best way to get Vitamin C is through a diet rich in vegetables and fruits. The richest sources include:

• Rose hips – up to 1800 mg/100 g
• Black currants – around 180 mg/100 g
• Red bell pepper – around 125 mg/100 g
• Kiwi, strawberries, Brussels sprouts, broccoli, parsley

Cooking, especially prolonged heating, can significantly lower the Vitamin C content in foods. Therefore, it is best to consume them raw or lightly blanched.

Vitamin C Supplementation – When is it Necessary?

Although a balanced diet should meet the body's needs, there are situations when supplementation may be advisable:

• Smokers – need more Vitamin C due to increased oxidative stress.
• People with weakened immune systems – during periods of increased infections.
• Athletes – during intense physical exertion.
• Older adults – with reduced nutrient absorption.

Vitamin C Deficiency and Excess

Deficiency can lead to:

• Weakened immune system,
• Fatigue and weakness,
• Bleeding gums,
• Scurvy (in severe cases).

Excess, although rare due to its water-soluble nature, can result in:

• Stomach pain,
• Nausea,
• Diarrhea,
• Kidney problems (with very high doses).

Vitamin C and Skin Health

Ascorbic acid is commonly used in cosmetics for its brightening, anti-wrinkle, and firming effects. Vitamin C improves skin tone, reduces pigmentation, and stimulates collagen production, making it a key ingredient in many creams and serums.

Summary

Vitamin C is an essential component of a daily diet. Its impact on immunity, skin health, wound healing, and protection against oxidative stress makes it indispensable. Ensure you get a daily portion of vegetables and fruits – this is the best thing you can do for your health.

UNUVI – Supporting Health Naturally.