Vitamin C?<< Go Back
Vitamin C has been known as one of those super vitamins that have many benefits for your overall health. And since we were young we have been told to make sure you have a glass of orange juice to get your vitamin C intake for the day.
However, have you ever wondered why Vitamin C is considered so significant and has been portrayed as this superhero vitamin?
Well, today your questions will be answered!
What is Vitamin C?
Vitamin C is an ascorbic acid; it is also a soluble nutrient that is found in many kinds of foods. It is also a powerful antioxidant property which helps with your overall health.
For instance, it helps protect damaged cells caused by free radicals. This is an atom made in the body that can damage cells.
Vitamin C also needs to be present in the body because it helps heal wounds because it produces collagen. This is found in your tendons, bone, skin, and tissue.
In addition, vitamin C has powerful properties which help your immune system to work and fight against diseases. However, the important thing to recognize is that your body cannot produce or store vitamin C; this is why it is important to get your daily consumption of it.
What are the Benefits?
The vitamin has many benefits for your internal, outer and mental health. Here is the list of things you would be benefiting from if you get enough vitamin C daily.
Stress – When you are stressed your body suffers from this. Therefore, it is important to have vitamin C because it helps rebuild and makes your immune system stronger and healthier.
Vitamin C is also sensitive to stress, this means that it helps protect your brain and the nervous systems from harmful effects of being stressed. This is because it helps the stress hormones to help fight off stress.
Colds – Vitamin C has been known to help cure colds. However, this is not true because it does not cure colds but it helps reduce the time and reduces the serious complications of a cold or flu.
However, an important thing to note when your sick is that vitamin C will work better if you get it from a direct food source rather than a supplement.
Skin – Vitamin C is great to help your skin to look amazing and younger. This is because it produces collagen properties which help repair damaged skin and tissues. Vitamin C is found in a lot of moisturizers which helps create a natural glow and helps reduce the look of wrinkles.
Heals Wounds – Vitamin C helps with the production of collagen which is a protein that helps tissue form. Therefore, it helps with the speed of the healing process so you can recover faster.
Asthma – There have been recent studies that link people that have asthma with low levels of vitamin C. And it has been said that vitamin C helps improve the function of the lungs and the airways.
Cataracts – Vitamin C has been proven in recent studies to help improve vision and decrease the development of cataracts. In addition, in order to have eyes functioning at the optimal level it is important to get a lot of vitamin C into your body.
Gout – Vitamin C is known to have a lowering serum which helps reduce levels of gout.
Where Can You Find Vitamin C?
There are many food sources where you can find properties of vitamin C: therefore, it is not difficult to get your daily dose of it.
High levels of vitamin C in fruits:
- Kiwi Juice
High levels of vitamin C in vegetables:
- Brussels Sprouts
- Green and Red Peppers
- Sweet Potatoes
- Winter Squash
Tip: To get the most out of your vegetables and fruits that contain vitamin C it is best to be eaten uncooked. However, if you steam and microwave them you will still get the most out of the vitamin.
When Do You Get Too Much Vitamin C?
An incident where there is too much vitamin C in your system is rare. However, if an individual happens to consume too much vitamin C there are some side effects.
- Bleeding of gums
- Dry and splitting hair
- Inflammation of the gums
- Decreased ability to fight off infections
- Swollen and painful joints
- Weakened tooth enamel
How Much Do You Need?
- Infants 50mg/day
- Children ages 1-3 years: 15 mg/day
- Children ages 4-8 years: 25 mg/day
- Children ages 9-12 years : 45 mg/day
- Teen Boys: 75 mg/day
- Teen Girls: 65 mg/day
- Adult Men: 90 mg/day
- Adult women: 75 mg/day
What if You Are Not Getting Enough?
It is really unlikely for someone not to get enough vitamin C; this is because most foods that you eat contain vitamin C. Therefore, a vitamin C deficiency is rare.
However, in case of the odd and rare occasion where you face not getting enough vitamin C, it can cause scurvy; this can cause you to feel fatigue, cause inflammation, depression and anemia. If not treated it can be fatal.
How About Vitamin C Supplements?
If you find that you are having hard time-consuming foods that contain vitamin C than supplements might be the way to go. You can find them in the form of multivitamins or dietary supplements.
Dietary supplements come in a variety of forms such as sodium ascorbate, ascorbate acid, and calcium ascorbate to name just a few.
However, the best way to get the best source is through fresh fruits and vegetables. But any form is better than none.
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