Vitamin C

Vitamin C – Benefits and Information | MyMineralMix

Vitamin C – Benefits and Information

Vitamin C, also known as ascorbic acid, is a glucose derivative and belongs to the group of water-soluble vitamins. It is an essential vitamin that is synthesized by most higher organisms via the glucuronate pathway. However, humans, some primates, birds, and guinea pigs have lost the ability to synthesize ascorbic acid themselves. For these groups, vitamin C is therefore a vital component of the diet.

Health Benefits of Vitamin C

Vitamin C offers numerous health benefits, based on its diverse functions in the body:

  • Antioxidant protective factor: Vitamin C is the most important antioxidant system in the aqueous phase of body cells. It protects cells from oxidative stress and helps regenerate the reduced form of vitamin E.
  • Immune activator: Vitamin C is crucial for the normal functioning of the immune system. It supports the body's defenses, especially during and after intense physical activity, provided that at least 200 mg of vitamin C is consumed daily.
  • Collagen synthesis: Vitamin C is essential for normal collagen formation and supports the function of bones, cartilage, teeth, gums, skin, and blood vessels.
  • Energy metabolism: Vitamin C contributes to normal energy metabolism and helps reduce tiredness and fatigue.
  • Nervous system: Vitamin C supports the normal function of the nervous system and contributes to psychological health.
  • Iron absorption: Vitamin C improves the bioavailability of iron from plant-based foods, which is particularly important for people following a vegetarian diet.

Recommended Dosage and Sources

A source of vitamin C should contain at least 15% of the recommended daily intake of 80 mg of vitamin C. Good natural sources of vitamin C include:

  • Oranges and orange juice
  • Kiwi
  • Red bell pepper
  • Broccoli
  • Strawberries
  • Grapefruit
  • Spinach

Scientific Support

Vitamin C plays a crucial role in antioxidant defense, immune function, collagen synthesis, energy metabolism, nervous system, and iron absorption. Scientific research shows that vitamin C is essential for numerous physiological processes. For further scientific information, visit the National Institutes of Health (NIH) and the European Food Safety Authority (EFSA).

Conclusion

Vitamin C is an indispensable vitamin for many essential functions in the body. Besides its role as an antioxidant, it is vital for immune function, collagen formation, energy metabolism, and supporting iron absorption. By regularly consuming foods rich in vitamin C, you can promote your overall health and support numerous bodily functions.

Good to know:

  • Vitamin C works closely as an antioxidant protective factor with vitamin E, ubiquinol (coenzyme Q10), and α-lipoic acid.
  • Vitamin C is particularly sensitive to heat, oxygen, and light. During storage and preparation of foods, losses of up to 100% can occur.

Sources: REGULATION (EU) No 432/2012 OF THE COMMISSION of 16 May 2012