2023-12-22 19:41:00
Vitamin C has a powerful anti-inflammatory effect (Illustrative image Infobae)
Inflammation is an essential defensive mechanism of the immune system that fights infections and promotes the repair of damaged tissues. It can manifest externally with symptoms such as redness, swelling, heat and pain. In addition to infections, other factors such as toxins, allergens and stress can trigger it.
However, when this reaction is perpetuated over time without an infectious agent to justify it, the body enters a state of chronic inflammation, which compromises the functionality of various organic systems, thus affecting the person’s well-being.
This prolonged inflammatory process is triggered in response to persistent stimuli and can lead to various chronic non-infectious diseases, such as asthma, rheumatoid arthritis, intestinal inflammation, psoriasis and cardiovascular disorders. Chronic inflammation is a continuous state of alert that, instead of protecting, ends up deteriorating healthy tissues due to the action of inflammatory substances.
Risk factors such as obesity, smoking, prolonged stress and exposure to pollutants can predispose to the development of chronic inflammation. On the contrary, a diet rich in anti-inflammatory foods such as fruits and vegetables can help combat this condition and vitamin C plays an important role in this regard.
Inflammation is a response of the body with the aim of defending it from pathogens (Freepik)
Ascorbic acid, better known as vitamin C, is essential for human health because it participates in the development and maintenance of multiple body structures, including blood vessels, cartilage, muscles and collagen in bones.
Its antioxidant effect prevents cellular damage and is necessary for the wound healing process and collagen production. Additionally, according to Mayo Clinic experts, vitamin C is essential for maintaining a robust immune system necessary to fight diseases such as the common cold.
The Mayo Clinic highlights that, because the human body does not produce or store vitamin C, its incorporation through the diet is essential. Fruits and vegetables such as oranges and broccoli are examples of foods rich in vitamin C.
Kiwi is one of the fruits with the highest concentration of vitamin C (Getty)
The anti-inflammatory power of vitamin C is linked to its antioxidant property, which reduces chronic inflammation. A study published in the scientific journal Antioxidants, explains that ascorbic acid has a powerful antioxidant and anti-inflammatory effect.
Vitamin C fights free radicals, molecules that damage the body’s tissues by activating intracellular antioxidant systems. Therefore, it is essential to stimulate the immune system because it increases the body’s strength and protection and decreases chronic inflammation.
Vitamin C supplements can be used when the necessary amount of this vitamin is not consumed in the daily diet and it is always advisable to consult a doctor (iStock)
To include vitamin C in the diet and enjoy its anti-inflammatory effect, the consumption of fruits and vegetables is recommended. According to the National Institutes of Health (NIH) of the United States, these include:
- citrus fruits such as oranges, grapefruits, grapefruits, kiwi, strawberries, mango and also others such as strawberries and melon
- vegetables such as red and green peppers, cabbage, spinach, lemon, mint, tomatoes, cauliflower and broccoli
Daily recommendations for vitamin C consumption vary depending on age and sex, but the US National Institutes of Health (NIH) suggests a general minimum of 75 milligrams for adult women and 90 milligrams for men. adult men.
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