Lifestyle & Nutrición

The importance of Vitamin C in Artistic Swimming

Vitamin C is a water-soluble vitamin. It is necessary for the growth and repair of tissues, important after workouts. The water-soluble vitamins dissolve in water. Excess amounts of the vitamin leave the body through the urine. That means that people need a constant supply of such vitamins in the diet.


Vitamin C is used to:

  • Form proteins, important for the skin, tendons and ligaments.
  • To bleed wounds and form scar tissue. Important for injuries and muscle fiber breakage when training.
  • Repair and maintain cartilage, bones and teeth.
  • Assist the absorption of iron

Vitamin C is one of the many antioxidants, which block part of the damage caused by free radicals. Free radicals are produced when the body breaks down food or when you are exposed to tobacco smoke or radiation, stress pollution, sports excess. The accumulation of free radicals over time is largely responsible for the aging process.

The body can not produce vitamin C on its own, nor does it store it. Therefore, it is important to include many foods that contain this vitamin in the daily diet.

People who take vitamin C supplements regularly may have slightly shorter colds or somewhat milder symptoms.

Food sources

Fruits that have the greatest sources of vitamin C are:

  • Pomegranate
  • Fruits and citrus juices, such as oranges, mandarin, grapefruit, lemon.
  • Kiwi
  • Mango
  • Pineapple
  • Strawberries, raspberries, blackberries and blueberries


  • Broccoli, cauliflower, kale. Watercress
  • Red, green and yellow peppers
  • Spinach, cabbage, green turnips
  • Potato and sweet potato.
  • Tomatoes and their juice

Cooking foods rich in vitamin C or storing them for a long period of time may reduce the content of vitamin C. Always prefer raw or cooked al dente to vapor. Exposure to light, prefer non-transparent juice containers.

Very low level of vitamin C can lead to signs and symptoms of deficiency, such as:

  • Anemia
  • Decreased sports performance
  • Bleeding gums
  • Decreased ability to fight infections
  • Decrease in the healing speed of wounds
  • Dry hair with split ends
  • Tendency to bruise formation
  • Nasal bleeds
  • Possible weight gain due to slow metabolism

Now that you know all the benefits … Take vitamin C!

As many of you already know, Synkrolovers is a page specialized in artistic Swimming where you can find tips, tricks and tutorials. In addition, if you need training and competition material you can find it in our synchronized swimming store.


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