{"id":1029,"date":"2015-06-26T12:08:31","date_gmt":"2015-06-26T10:08:31","guid":{"rendered":"http:\/\/nutrisport.es\/web\/?p=1029"},"modified":"2015-06-26T12:08:31","modified_gmt":"2015-06-26T10:08:31","slug":"vitamina-c","status":"publish","type":"post","link":"https:\/\/nutrisport.es\/blog\/vitamina-c\/","title":{"rendered":"Vitamina C, \u00bfconoces sus beneficios?"},"content":{"rendered":"

Seguro que si piensas en vitamina C te imaginas un rebosante zumo de naranja reci\u00e9n exprimido, que inmediatamente asocias a propiedades saludables. Todos conocemos su poder antioxidante y su eficacia para reforzar el sistema inmunol\u00f3gico, pero en este post vamos a centrarnos en c\u00f3mo la vitamina C puede ayudar a los deportistas.<\/strong><\/p>\n

La vitamina C protege a nuestro cuerpo de los radicales libres que se generan cuando practicamos deporte de forma intensa. Nos ayuda a superar el estr\u00e9s oxidativo<\/strong> que se produce con el esfuerzo. Por este motivo, es imprescindible incorporarla en la dieta si practicamos deporte, ya que nuestro cuerpo no tiene capacidad de producirla. Para compensar, la vitamina C est\u00e1 presente en muchos de los alimentos de consumo diario si mantenemos una alimentaci\u00f3n equilibrada y sana.<\/p>\n

Vitamina C, por qu\u00e9 incluirla en tu dieta<\/h2>\n

 <\/p>\n

Combate el estr\u00e9s oxidativo<\/h3>\n

Las propiedades antioxidantes son las m\u00e1s conocidas de la vitamina C. Cuando practicamos deporte obligamos al cuerpo a producir una fuerte carga de ox\u00edgeno que provoca un desequilibrio y genera radicales libres. La vitamina C tiene la propiedad de inhibir la oxidaci\u00f3n<\/strong> que provocan. Es un antioxidante ex\u00f3geno, lo que significa que se introduce a trav\u00e9s de la dieta.<\/p>\n

Contribuye a la regeneraci\u00f3n muscular<\/h3>\n

La vitamina C tiene un importante papel en la producci\u00f3n de col\u00e1geno, presente en los huesos, tendones y m\u00fasculos. De ah\u00ed que su ingesta sea especialmente recomendada en el caso de deportistas que acostumbran a sufrir lesiones. La vitamina C contribuye a la regeneraci\u00f3n de los tejidos<\/strong>.<\/p>\n

Facilita la absorci\u00f3n del hierro<\/h3>\n

Los deportistas que practican entrenamientos de gran intensidad est\u00e1n expuestos a una disminuci\u00f3n de los gl\u00f3bulos rojos. Es lo que se conoce como anemia ferrop\u00e9nica. El consumo de vitamina C contribuye a combatirla porque facilita la absorci\u00f3n del hierro<\/strong> en el intestino.<\/p>\n

Mejora el sistema inmunol\u00f3gico<\/h3>\n

El consumo de vitamina C para reforzar el sistema inmunol\u00f3gico ha sido objeto de numerosos estudios. Algunos han demostrado que en el caso de deportistas se redujo hasta a la mitad los casos de resfriado com\u00fan. Adem\u00e1s, tambi\u00e9n ayuda a prevenir infecciones intestinales<\/strong>, frecuentes en personas que se someten a esfuerzos intensos.<\/p>\n

Vitamina C, qu\u00e9 cantidad es la recomendada<\/h2>\n

Existe consenso total sobre las propiedades saludables de la vitamina C, pero no hay tanta coincidencia sobre cu\u00e1l es la cantidad diaria recomendada. Si tomamos como referencia a la Organizaci\u00f3n Mundial de la Salud, la dosis aconsejada es de 45 miligramos al d\u00eda<\/strong>, pero hay estudios que recomiendan entre 6 y 18 gramos diarios. No dejes que esta falta de consenso sobre la dosis recomendada te disuada, ya que el riesgo de intoxicaci\u00f3n por vitamina C es muy bajo, ya que el cuerpo no la almacena. Un consumo en exceso puede provocar episodios de diarrea.<\/p>\n

 <\/p>\n

Alimentos ricos en vitamina C<\/h2>\n

El zumo no es la \u00fanica fuente de vitamina C, hay muchas otra frutas ricas en \u00e1cido asc\u00f3rbico<\/strong>, como las fresas, el kiwi, la guayaba o el mel\u00f3n. Entre las verduras y las hortalizas, destacan por su alto contenido en vitamina C el br\u00f3coli, los pimientos rojos, las espinacas o las coles de Bruselas. An\u00edmate a incorporar estos alimentos \u00abC\u00bb a tu dieta.<\/p>\n

 <\/p>\n

Suplementos de vitamina C<\/h2>\n

Si haces deporte, necesitas un aporte extra de vitaminas que deber\u00eda ser cubierto por la alimentaci\u00f3n. Sin embargo, en ocasiones nuestra dieta diaria no tiene el valor nutritivo suficiente y es necesario complementarla con suplementos de vitaminas<\/strong>. En el caso de la vitamina C, puedes incorporarla a tu dieta en diferentes presentaciones, como comprimidos, barritas energ\u00e9ticas o geles.<\/p>\n

Para los que entrenan duro a diario, es muy aconsejable un aporte extra de antioxidantes, y la vitamina C puede d\u00e1rtelo.<\/p>\n","protected":false},"excerpt":{"rendered":"

Seguro que si piensas en vitamina C te imaginas un rebosante zumo de naranja reci\u00e9n exprimido, que inmediatamente asocias a propiedades saludables. 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