Can Excess Vitamin C Be Harmful?
For some, winter is synonymous with vitamin C. Even when their immune system is strong enough to endure the weather changes, they rush to stock up on oranges. What's behind this behavior, and does daily consumption of oranges truly meet our vitamin C needs, or would capsules be better? And could there be such a thing as too much vitamin C that could be harmful? Learn more in the article ahead.
As winter approaches, it is amazing to see how everyone prepares for it differently: some start to insulate their homes against the cold in various creative ways, others begin stocking their kitchen cabinets with enough food and medicine for an entire regiment, and for some, winter is synonymous with vitamin C.
Therefore, even though their immune system is strong enough to withstand the weather changes, they rush to the vegetable store and fill their fridge with... oranges.
Why oranges, when this vitamin is also found in many other fruits and vegetables like kiwi, strawberries, potatoes, tomatoes, cauliflower, spinach, celery, lettuce, pineapple, watermelon, bell peppers, and asparagus? Perhaps it's because an orange contains about 60 mg of vitamin C, and if a person consumes two of them a day (not to mention more), they already get their daily vitamin intake. The same goes for bell peppers (which contain 300 mg of vitamin) and kiwis (which have 120 mg). As opposed to vegetables that need to be cooked, where the vitamin evaporates into the air, leaving only a small amount for us. Thus, consuming fresh food as it was originally created is the preferred form of consumption.
However, it is important to emphasize that some things, like caffeine, absorb the vitamin and prevent it from being absorbed by the body. So, someone who eats a kilo of oranges along with a cup of coffee should know that all their 'effort' will be in vain.
This vitamin's importance is measured in no less than 250 (!) processes in our body, where vitamin C plays an active role: aiding in the production of collagen tissues, strengthening bones and cartilage, maintaining heart health, preserving good vision function, affecting the oxidation process, combating free radicals, and more.
But wait, aside from absorption issues, can there be other problems caused to our organs due to excessive consumption of vitamin C? According to experts, the answer is: definitely! Consuming too much (more than about 1500 mg per day) will cause our body to use the small amount it needs at that moment and excrete the rest. There's also the issue of oxidation—an orange that has been juiced and left out for a while, when exposed to light, heat, air, or metal, not only loses its taste, but the vitamin itself oxidizes.
So how should one consume it? Quite simply: to maximize its effect on the various body organs, the vitamin should be consumed in small amounts (it's advisable to consult with a family doctor, as it depends on age and other factors) at a time until reaching the desired amount.
Wishing us all a healthy and enjoyable winter!
