VITAMINA C: BENEFÍCIOS, PROPRIEDADES E ALIMENTOS
"Você está resfriado? Tome uma boa dose de vitamina C!" Quantas vezes você já ouviu essa frase? A vitamina C goza de um status de superestrela entre os nutrientes que consumimos todos os dias. Vamos descobrir juntos para que serve e quais são os benefícios da vitamina C.
O que é vitamina C
A vitamina C, ou ácido ascórbico, pertence ao grupo das chamadas vitaminas hidrossolúveis, nomeadamente aquelas que não podem ser acumuladas no organismo, mas devem ser ingeridas regularmente através da dieta alimentar. Além de derreter na água, a vitamina C é sensível a altas temperaturas, por isso os benefícios da vitamina C são perdidos no caso de cozinhar em água.
O que a vitamina C faz?
A vitamina C, ou ácido ascórbico, participa de muitas reações metabólicas e da biossíntese de aminoácidos, hormônios e colágeno. A vitamina C é boa para a pele? Sim, graças aos seus fortes poderes antioxidantes, a vitamina C ajuda o corpo a proteger a nossa pele do stress oxidativo do ambiente apoiando as funções da barreira epitelial contra os agentes patogénicos, na verdade é uma ajuda na cicatrização de feridas. Além disso, outros benefícios da vitamina C são aqueles que facilitam a formação de colágeno, promovem dentes e gengivas saudáveis e aumentam as barreiras do sistema imunológico.
A vitamina C também entra em ação para o desenvolvimento harmonioso do organismo e para a reparação dos tecidos, aliás é essencial para estimular a cicatrização de feridas.
A nível cerebral, a vitamina C é responsável pela criação do neurotransmissor denominado norepinefrina, que ajuda a controlar a utilização de substâncias contidas no sangue, nomeadamente a glicose.
Alimentos com Vitamina C
A vitamina C está contida principalmente em alimentos frescos: em alguns tipos de frutas e vegetais, como laranjas, morangos, tangerinas, kiwis, limões, espinafre, brócolis, tomate e pimentão. É uma vitamina particularmente sensível à luz, ao ar e ao calor, pelo que se deteriora facilmente durante os tratamentos de armazenamento e cozedura. Para aproveitar plenamente os benefícios da vitamina C, esses alimentos devem ser armazenados no máximo 3-4 dias e consumidos crus.
Aqui está uma lista de alimentos que contêm mais vitamina C por 100 g:
- pimenta 229 mg
-groselha preta 200 mg
-pimentas 151 mg
-kiwis 85 mg
-couve de Bruxelas 81 mg
-couve-flor 59 mg
-morangos 54 mg
-espinafre 54 mg
-laranjas e limões 50 mg
A quantidade de vitamina C necessária por dia depende da sua idade. De acordo com os Institutos Nacionais de Saúde, as quantidades médias diárias recomendadas para homens são de 90 mg e para mulheres de 75 mg (durante a gravidez, 85 mg).
Deficiência de vitamina C
A falta de vitamina C, ou ácido ascórbico, causa o escorbuto, doença que no passado era muito difundida entre os marinheiros que viviam em navios e ficavam meses a fio sem comer alimentos frescos. Os sintomas do escorbuto são um quadro de apatia, anemia e falta de apetite seguido de outros sinais como sangramento nas gengivas, queda de dentes, dores musculares e sangramento subcutâneo.
Excesso de vitamina C
A ingestão excessiva de vitamina C, ou ácido ascórbico - que pode ser causada por uma alimentação desequilibrada ou pelo abuso de suplementos - pode causar problemas renais, com formação de cálculos, ou overdose de ferro, pois a vitamina C promove sua absorção.
O excesso de vitamina C pode causar sintomas como dores de cabeça, azia, vómitos, diarreia, gastrite e cólicas abdominais, mas também fraqueza, tonturas e ondas de calor repentinas.
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