One of the first Vitamins that we get to know when growing up is Vitamin C. We hear about it in school, in our homes, and various places we go to. It is given as supplements or can be gotten from our foods. It is super common that we have overlooked several information about Vitamin C: the benefits, side effects, and sources. Today we are going to be discussing just that.
So stay tuned.
About VITAMIN C
Vitamin C (also known as ascorbic acid) is one of the many antioxidants that can protect against damages caused by harmful molecules called radicals as well as toxic chemicals. It promotes the growth, development, and repair of all body tissues. It is also involved in many body functions such as:
- Formation of collagen
- Absorption of iron
- Boosting of the immune system
- Wound healing and
- Maintenance of cartilage, bones, and teeth.
Vitamin C is not stored in the body (excess amounts are excreted) so overdose is not a concern. It is however important that we do not exceed the safe upper limits of 2000 milligrams a day to avoid stomach upset and diarrhea. Study shows that adult needs more vitamin C than children.
HEALTH BENEFITS OF VITAMIN C
Vitamin C is not only popular, but it also has a lot of health benefits. Some of these include:
– Stress Reduction: Vitamin C is utilized by the adrenal glands in the production cortisol. When faced with a stressful situation, your vitamin C level gets used-up quickly. Your adrenal glands “panic” when they don’t have enough vitamin C available, and, release MORE cortisol. This not only increases your immediate anxiety, as this state of high cortisol is prolonged, but it also elevates your blood sugar, blood pressure and contributes to premature aging and accumulation of belly fat.
– Reduce The Severity of Cold: Although vitamin C may not cure a cold, it can help to prevent more serious complications.
– Reduces the risk of stroke: Vitamin C intake in plasma has also been demonstrated to be inversely associated with blood pressure. Hence, vitamin C may reduce stroke risk through its pressure‐lowering effects.
– Vitamin C affects cells on the inside and outside of the body.
– Improves Skin Health: The antioxidant properties of vitamin C and its role in collagen synthesis make vitamin C a vital molecule for skin health. Dietary and topical ascorbic acid have beneficial effects on skin cells, and some studies have shown that vitamin C may help prevent and treat ultraviolet (UV)-induced photo-damage. High intake of vitamin C lowers likelihood of a wrinkled appearance, dryness of skin, wound healing, photochromic damages, and better aging appearance.
– It improves muscular degeneration
– Reduces inflammation
– Reduces the risk of cancer
VITAMIN C DEFICIENCY
– Joints and muscle pains
– Loose teeth
– Loose tissues
SOURCES OF VITAMIN C
– Citrus fruits like orange, grapefruit, lime, lemons (however, they shouldn’t be taken in merge quantity as they are highly concentrated).
– Berries like blackcurrants, strawberries, blueberries, cranberries and many more
– Kiwi fruits
– Vegetables like ugwu, green and red pepper, tomatoes, cabbage, etc.
Here are some few ways you can easily add vitamin c to your daily diets
– Add vegetables to your soups
– Make fruit juice. Freeze it and drink on hot days.
– Include lettuce and tomatoes to your sandwiches or toast
– Add berries to your salads.
All Done, So my last words…
STRIVE TO EAT NINE SERVINGS OF FRUITS AND VEGETABLES DAILY BECAUSE YOU’LL GET A HEALTHY DOSE IF VITAMIN C ALONG WITH AN ABUNDANCE OF OTHER VITAMINS WHICH AID IN BUILDING THE IMMUNE SYSTEM IN OTHER TO FIGHT AGAINST DISEASES.
A CUP OF ORANGE JUICE WOULD ALSO BE ENOUGH TO MEET YOUR RDA (RECOMMENDED DIETARY ALLOWANCE)
Have a wonderful day ahead