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The benefits of vitamin C. Vitamin C is a nutrient necessary for public health. It plays an essential role in strengthening the immune system, and helps protect against infections and viruses. It is also an anti -oxidant, which contributes to reducing the damage caused by free radicals. In addition, it helps improve iron absorption, which reduces the risk of anemia. Vitamin C sources can get vitamin C from a variety of foods. Fruits such as oranges, strawberries, and grapefruit are sources rich in vitamin, as well as vegetables such as red pepper, kiwi, and spinach. It is recommended to merge these foods into the daily diet to ensure that a sufficient amount of this important vitamin is obtained.

The role of vitamin C in the body

The effect of vitamin C on the immune system is considered an essential vitamin C to enhance the immune system by stimulating the production of white blood cells, which helps the body fight infection. It also contributes to reducing the duration and severity of diseases, such as colds. Its positive effect on public health makes it a vital element that everyone needs. The role of vitamin C in the absorption of iron vitamin C plays an important role in improving the absorption of non -domain iron from plant sources. By converting iron into an easy -to -absorbing shape, it can help prevent anemia and enhance energy levels. Therefore, it is recommended to eat it with iron -rich foods to obtain additional health benefits.

Vitamin C deficiency and its symptoms

The causes of vitamin C deficiency can cause vitamin C deficiency due to the lack of eating of fruits and vegetables rich in it, especially in diets that depend on treated foods. Also, some health conditions such as absorption disorders may lead to difficulty taking sufficient amounts of this necessary vitamin. Symptoms of vitamin C deficiency symptoms of vitamin C deficiency may include fatigue and stress, in addition to the appearance of blue spots on the skin. It can also lead to weakening of the immune system and the troubles of the gums, such as gingivitis. Thus, individuals must take care to obtain sufficient amounts of this vitamin to maintain their general health.

The recommended daily dose of vitamin C

The recommended dose for adults for adults, the recommended daily dose of vitamin C is about 90 mg for men and 75 mg for women. This rate is sufficient to meet the body's daily needs and maintain good health, including supporting the immune system and reducing the risk of diseases. The recommended dose for children. As for children, the dose varies according to age. In the age groups from 1 to 3 years, children should take about 15 mg per day, while children should take 4 to 8 years about 25 mg. Health organizations recommend that vitamin C to be eaten from natural food sources such as fruits and vegetables.

Vitamin C effect on the skin

The role of vitamin C in lightening the skin greatly contributes to the skin's lightening and reduce the appearance of pigmentation and dark spots. It works as an antioxidant, which helps protect the skin from sun damage and pollution, and enhances the radiance of the skin. Therefore, it is considered one of the basic ingredients in many skin care products. The effect of vitamin C on cell regeneration, vitamin C, also promotes cell regeneration, which contributes to reducing the appearance of signs of aging. This vitamin helps stimulate collagen production, which enhances the elasticity of the skin and gives it a young look. Also, its use regularly can contribute to improving the skin texture and general radiance.