Vitamin | Supplements

What does vitamin c do | vitamin c foods

What does vitamin c do? Helps the body absorb iron and prevent anemia, the feeling of weariness caused by low iron levels. 

*It is a very skillful antioxidant as it protects molecules from the loss caused by free radicals and even renews other antioxidants, such as – vitamin e

*It stimulates the synthesis of carnitine, an amino acid that transports fatty acids into cells to transform them into energy.

This process causes a loss of body fat, reduces muscle fatigue, and accelerates recovery after physical exercise.

*It intervenes in the synthesis of collagen, an essential component of connective tissue found in blood vessels, tendons, ligaments, bones, and skin, exerting a structural function and contributing to wound healing.

*It facilitates the functioning of the brain by promoting the synthesis of some neurotransmitters, the substances that allow communication between neurons.

It also encourages nerve cell increase and has clear effects on instruction and capacity.

What is vitamin c

vitamin C is a powerful antioxidant. It is also known as ascorbic acid and L-ascorbic acid, although they are actually different forms of the vitamin.

It is an essential nutrient for our skin and contributes to tissue repair and general health.

It strengthens the immune system and is essential for many of the enzymatic processes in the body that keep us healthy: a lack of  

It is known to cause scurvy. It is found naturally in a wide variety of foods, citrus fruits being the most cited example. It is used in a wide range of over-the-counter medications and sold as a dietary supplement.

What does vitamin c do

What does vitamin c do and name of the food Vitamin C (ascorbic acid) (mg)

Table with foods with vitamin C and quantity per 100 grams:

Food NamesVitamin C (mg)
papaya, raw64
Red bell pepper, raw152
broccoli, raw110
Brussels sprout, raw110
Kale, raw62
cauliflower, raw47
Chard, raw35
Mango, raw44
lime, raw42
Currant, raw40

Fruits with more vitamin C

  • Ambalika
  • Orange
  • Mango 
  • Kiwi
  • Papaya
  • Strawberry

Vegetables with vitamin c

  • Cauliflower
  • Red pepper
  • Kale
  • Grelo
  • Broccoli

More some foods rich in vitamin C such as:

*bell peppers





*Brussels sprouts


Vitamin C powder

It is the most “classic” form of vitamin C (or L-ascorbic acid), synthesized consisting of translucent and water-soluble microcrystals. 

Vitamin C in capsules or tablets

This is powdered vitamin C packed in capsules, or chemically concentrated in tablet form, which can be effervescent.

This format has two advantages: it is easy to use because you do not have to measure the amount you are going to consume beforehand, and it takes up very little space.

This way you can take your supplement everywhere. 

More information ascorbic acid formula

How much vitamin c should be taken per day?

The answer will depend on the sex, age, and more information

  • Babies = 40
  • Teenage girls = 65
  • teenage boys = 75
  • adult woman = 75
  • adult man = 90

Minimum recommended dose 

To cover the requirements of this nutrient, children must ingest between 20-60 mg daily, while the intake in adults must be at least 60 mg/ 10 days.

How to take vitamin c

When we consume vitamin C in the form of a food supplement, it is preferable that it be consumed with meals,

since it is a synthetic form of a vitamin that naturally requires the presence of other foods in the digestive system to be absorbed. more efficient. And unlike other vitamins,

Such as the vitamin B complex, which is best taken in the morning because it stimulates the nervous system, and vitamin C can be taken at any time of the day. 

It really is a vitamin with few interactions that affect its absorption. It is compatible with other vitamins and minerals,

Such as vitamins E, A, B vitamins, copper, and zinc, and it is highly recommended to consume it together with foods rich in iron because as we mentioned at the beginning, it helps to absorb iron. of plant origin.

The main functions of vitamin C  

Act as an antioxidant in the body, protecting the following:

intracellular fluid


*plasma lipids

*LDL cholesterol

*interstitial fluid

*Play an important role in collagen formation

*Assist in amino acid metabolism and hormone synthesis

*Assist in the conversion of the amino acid tryptophan to the neurotransmitter serotonin

*Promote healing of wounds and burns.

*Help cholesterol metabolism and bile synthesis

*Play an important role in the absorption, utilization, and metabolism of other nutrients, such as folate, calcium, and iron.

The symptoms of vitamin c deficiency

Vitamin C deficiency involves symptoms such as tiredness, loss of appetite, fatigue, muscle aches, and increased susceptibility to infections. The first organs affected are the bones, cartilage, and connective tissue.

Gum disease can also appear: the gums hurt and bleed, in some cases even ulcers, to the point of causing tooth loss. 

Vitamin C deficiency is also linked to a particular condition called scurvy.

Other symptoms of vitamin c deficiency can be indigestion, brittle or brittle hair, easy bruising, skin problems, weakened enamel, and shortness of breath.

formation defect that leads to the weakening of bones and cartilage, teeth, and connective tissues, resulting in pain and degeneration.

It is an essential substance capable of strengthening bones, cartilage, muscles, and blood vessels and favors the absorption of iron.

Vitamin C for Skin

In addition to keeping all the engines of your immune system at peak, scientists have found that working from the inside out with the help of vitamin C leads to smoother, more supple, and younger-looking skin.

In fact, the anti-aging magic that creates incredible skin and timeless beauty takes place in the skin cells, just below the skin’s surface. So it seems that beauty really is under the skin!

Skin cells are the site of the production of collagen, the substance that literally holds us together.

However, once you are in your twenties, collagen synthesis begins to decline. Before you know it, your skin dries up, begins to sag, and wrinkles begin to appear.

Plus, you can’t make collagen without vitamin C, a key element in the molecular mechanisms that carry the magic from your cells to the surface of your skin.

Vitamin c for face

Vitamin C is your great ally for a special event or for your face to be healthy and radiant at all times.

What makes Vitamin C ideal for facial care is that it is a natural nutrient that will reduce wrinkles and improve the appearance of our skin because among other things,

It promotes blood circulation. In addition, it is also good to consume this vitamin to repair the damage caused by the sun on our skin.

Hair growth

The natural life cycle of hair comprises three main phases: growth, transition, and loss, but this process slows down as we age. Hair is made of a protein called keratin, made up of cells very similar to those found in the skin.

The blood capillaries that surround the hair follicles supply the necessary nutrients for hair growth and unless this process is properly supported, hair growth can be greatly affected.

Hair loss is believed to be the result of aging, genetic predisposition, thyroid imbalance, eating habits, hormonal imbalance, and of course stress. 

Hair loss is probably one of the biggest hair concerns for men, but women can be affected too. Hair loss, known as alopecia, can occur after an illness or as a side effect of drugs, particularly chemotherapy,

And other factors such as anemia, infection, hormonal problems, and prolonged shock or stress.

Helps the immune system

It is a vitality to protect us from infection and disease, and it’s incredibly complex. This complexity is due to the number and diversity of cell types that react to many different microorganisms.

We are continually generating immune cells that do an exceptional job of protecting our body most of the time.

But to function properly, our immune system requires balance and harmony, so we must bear in mind that the nutrients we ingest through our diet have a great influence on it.

Our needs for certain nutrients vary depending on a number of factors, including external elements such as the season of the year in which we find ourselves.

It can be said that a lack of vitamin C leads to a lower resistance to certain pathogens, while a higher intake improves many of the functions of our immune system.

In fact, research confirms that the presence of blood plasma and leukocytes decreases during states of illness and stress.

Likewise, studies have shown that it improves the production and functioning of phagocytes, which are the white blood cells responsible for digesting and absorbing pathogens or releasing enzymes to kill them.

It is also a highly useful antioxidant that defends the body’s cells against reactive oxygen species. It is believed that during the development of a disease, an excess of ROS is generated in the body.

Helps reduce diabetes

It is an essential antioxidant and research has shown that patients with type 2 diabetes have vitamin C levels at least 30% lower than those without diabetes. These statistics suggest that supplementation could be very beneficial for diabetics.

 Altrient C contains a highly absorbable and bioactive liposomal form of vitamin C, making it one of the best supplements available today.

Additional research shows that high-dose vitamin C supplementation (1,000 mg/d) helps reduce the risk of diabetes-related complications in several ways, including:

  • improves insulin sensitivity and the health status of blood vessels in patients with coronary heart disease.
  • It prevents the accumulation of sorbitol in cells, which can damage the small blood vessels of the eye.
  • Reduces the development of type 2 diabetes by inhibiting insulin resistance and reducing oxidative stress.
  • improves the synthesis of collagen, an important component of cartilage, skin tissue, and blood vessels.

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