Why is vitamin C so important to us?

Vitamin C He is one of the most recognized and talked about vitamins – and rightly so. It plays a number of important roles in the body: acting as a powerful antioxidant and protecting the cells from damages caused by free radicals; Essential for collagen creating – important structural protein in connective tissues, skin, tendons and joints; And it also contributes to the proper functioning of the immune system, helps absorb iron in the intestine and participates in the production of neurotransmitters (neurotransmitters) in the brain.

Furthermore, it may reduce the risk of heart disease by improving vascular health and lowering cholesterol levels. vitamin C Also supports immune function, helps prevent infections and illnesses, and speeds up wound recovery. It also has a protective effect against certain chronic diseases, such as certain types of cancer and gollers associated with age.

Helps diabetics

Also, vitamin C Provides significant health benefits to people with diabetes. Studies show that it may help improve insulin sensitivity, leading to better control of blood sugar levels, as vitamin C Works as a powerful antioxidant, reduces inflammation and improves pancreatic beta cell function, which is responsible for insulin production. vitamin C Contributes to improving blood vessels, which is especially important to diabetics that are at increased risk of cardiovascular disease. Adequate consumption of vitamin C Can also slow down the progress of complications, along with monitoring of sugar levels with the help of a continuous sugar meter without stabbing.

What is the recommended amount for vitamin consumption C?

The recommendations for vitamin consumption C Vary according to age, gender and health. For most adults, the recommended amount ranges from 90-75 mg per day, and smokers need a 35 mg per day. Pregnant women and breastfeeding need a slightly higher amount, ranging from 120-80 mg per day, depending on the age. In babies and children, the recommendations are lower and ranges from 75-15 mg per day. It is important to note that these are general recommendations, and people with certain medical conditions may be different needs, so it is advisable to consult a professional about personalization. Most often, the amount of vitamin can be obtained C Required by diverse diet, but in some cases a dietary supplement may also be required. However, over -consumption (over two thousand mg per day) should be careful, which can lead to unwanted side effects.

How can vitamin intake be increased?

Vitamin’s richest foods C They: citrus fruits, green pepper, strawberries, tomatoes, broccoli, white potatoes and sweet potato. Other good sources include green leaves, hotel, papaya, mango, watermelon, sprouts, cauliflower, cabbage, red pepper, raspberry, blueberries and pineapple.

To reach 500 milligrams you can consume the following foods:

• One cup of hotel: 59 mg
• One cup of orange juice: 97 mg
• One cup of cooked broccoli: 74 mg
• Half a cup of red cabbage: 40 mg
• Half a cup of green pepper: 60 mg
• Half a cup of red pepper: 95 mg
• One kiwi: 70 mg
• A glass of tomato juice: 45 mg

To sum up: Vitamin C It is an essential nutritional component of optimal health. It plays key roles in the body, supports the immune system and provides disease protection. Vitamin intake C Easily achieved using a diverse diet rich in fruits and vegetables. Maintaining adequate levels of vitamin C The body can significantly contribute to improving overall health and quality of life.

Einat Mazor Beef, is a clinical dietitian in the center DMC To diabetic