With the arrival of the cold season, our eating habits change. We naturally tend to consume more products rich in protein and fat, to the detriment of fruits and vegetables.
Thus, unwanted vitamins and minerals deficiencies appear, which can be supplemented if we consider a few simple tips.
Today I will start writing a series of articles about vitamins and minerals, about their importance on our health, and about the problems that may arise in the event of their lack of our body.
Vitamins and minerals play an active role in strengthening the immune system, increasing the energy level, the functioning of the nervous system, and maintaining beautiful and healthy skin, and in winter it is not time to neglect any of these aspects.
Today I will start the series of articles on vitamins and minerals with one of the most known and also one of the “stars” of vitamins as I like to call it, Vitamin C, one of its most important roles being that of strengthening the immune system during the winter.
Vitamin C, also known as ascorbic acid, is one of the safest and most efficient nutrients.
Vitamin C can have many benefits on the body, of which the most important are:
• Strengthening immunity
• Reduces the symptoms of flu or colds
• Antioxidant effect
• Decreased hypertension
• Dilation of blood vessels
• Helps to lose weight
• Reduces stress level
• The risk of cataract decreases
• Reduces the risk of cancer
• Helps maintain the energy level
• Protects the body against cardiovascular disease
• Protects the body against diabetes
Foods that contain vitamin C
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Some foods, especially green fruits and vegetables, are high in vitamin C, and their consumption can ensure a healthy dose of this vitamin.
• Red pepper
• Hot pepper
• Brussels sprouts
• Green pepper
• Berries have high doses of vitamin C
So, a diet based on the consumption of as many fruits and vegetables in these categories ensures optimal intake of vitamins and minerals, including vitamin C.
Vitamin C deficiency
Vitamin C deficiency in the body occurs over time, as a result of a diet that is lacking or in insufficient quantities. Over time, vitamin C deficiency affects collagen production, which leads to tissue breakdown.
Prone to vitamin C deficiency are those who are addicted to alcohol, those who take extreme diets, older people, smokers, pregnant or breastfeeding women, but also those who suffer from conditions that prevent them from properly absorbing nutrients from food.
Symptoms of a vitamin C deficiency
• A state of fatigue and constant weakness
• Muscle and joint pain
• Rapid skin bruising at blows
• Dry skin
• Hair that breaks easily
• Inflammation and discoloration of the gums
• Nasal bleeding or weight loss
During winter you can take vitamin C supplements in the form of chewable tablets, drops, or pills, and the recommended dose is 40 mg per day for adults and 25 mg per day for children.