Vitamin C protects body cells against free radicals created by exposure to sunlight, smoking, and other environmental factors due to its antioxidant properties. It also aids in the absorption and storage of iron in the body. It also helps reduce the duration and severity of colds in some people.

Vitamin C sources

Despite its importance in maintaining our bodies’ health, your body does not synthesize vitamin C, thus you must consume it from meals such as

• Citrus fruits such as oranges, kiwi, lemons, and berries
• Vegetables such as peppers, broccoli, cabbage, and spinach
• Strawberry and tomato

Keep in mind that it degrades with heat and light, thus high cooking temperatures or extended cooking durations can degrade the vitamin. It can dissolve in cooking liquids and lose its value if the liquids are not consumed, although quick heating methods or using as little water as possible when cooking can preserve the vitamin. You can find the highest amount in fresh vegetables and fruits.

Fortunately, you can take dietary supplements such as Provita Effervescent. However, taking supplements may not provide the same antioxidant benefits that you get naturally from food.

Signs of Deficiency

Deficiency may lead to scurvy, causing symptoms caused by a loss of collagen that may cause:

• Skin spots resulting from bleeding and bruising
• Swollen or bleeding gums and eventually loss of teeth
• Hair loss
• Delayed healing of skin wounds
• Fatigue and distress
• Iron deficiency anemia

High-risk group

Some people are more prone to vitamin C deficiency such as:

• Smokers or those who are exposed to secondhand smoke
• People with gastrointestinal diseases or certain types of cancer
• Those who have a diet that is deficient in fruits and vegetables

High doses of vitamin C

The recommended daily intake is 90 milligrams for men and 75 milligrams for women.

Taking a vitamin C supplement over 2,000 milligrams per day can potentially lead to significant side effects, including:

• Nausea, vomiting, and diarrhea
• heartburn
• Stomach cramps or bloating
• Tiredness, drowsiness, or occasional insomnia
• headache
• Skin redness

If you noticed these symptoms stop taking vitamin C and consult your doctor.