Everything you should Know about Vitamin C
Benefits ,Sources,instructions and more......
Table of Contents:
1:What is Vitamin C
2:Benefits of Vitamin C
3:Sources of vitamin c
4:Lack of vitamin C
1:What is Vitamin C
Vitamins are organic compounds that are needed in small quantities to sustain life. Most vitamins need to come from food. This is because the human body either does not produce enough of them, or it does not produce any at all.
Each organism has different vitamin requirements. Among this one of them is Vitamin C. Vitamin C has been a vital nutrient for health. It is one of the safest and most beneficial nutrients, experts say
It may not be able to cure a common cold but It helps to form and maintain bones, skin, and blood vessels. It occurs naturally in some foods, especially fruit and vegetables. Anyways, Supplements are also available.
Vitamin C has received a great deal of attention, and with good reason. Vitamin C comes from fruits and vegetables. Good sources include citrus, red and green peppers, tomatoes, broccoli, and greens. Some juices and cereals have added vitamin C.
Vitamins are substances that your body needs to grow and develop normally. Vitamin C is one of many antioxidants. Antioxidants are nutrients that block some of the damage caused by free radicals.
The body is not able to make vitamin C on its own. It does not store vitamin C. It is therefore important to include plenty of vitamin C-containing foods in your daily diet.
2:Benefits of Vitamin C
- A recent meta-analysis showed vitamin C was beneficial to individuals whose immune system was weakened due to stress.
- If you want to look younger even in your 60's then vitamin C is your ticket. It helps you to maintain clear and wrinkle-free skin and also helps your hair to get all the nutrients it needs.
- Epidemiological evidence suggests that higher consumption of fruits and vegetables is associated with a lower risk of most types of cancer.
- Vitamin C complements have been found to lower blood pressure in both healthy adults and adults with existing high blood pressure.
- Vitamin C supplements have been linked to a reduced risk of heart disease. These supplements may lower heart disease risk factors, including “bad” cholesterol.
- Vitamin C may boost immunity by assisting white blood cells function more effectively, strengthening your skin’s defense system and helping wounds heal faster.
Patients are less likely to experience deterioration of the kidneys, eyes, and nerves if they eat plenty of fruit and vegetables that are rich in vitamin C. It also protects against eye diseases or treats lead toxicity. Alongside it can also reduce the atrocity of having an iron deficiency.
3:Sources of vitamin C
Who doesn't like fruits? So if you are a person who loves to eat fruits then you must eat citrus fruits such as orange, kiwi, lemon, guava, grapefruit. Vegetables such as broccoli, cauliflower, Brussel sprouts, and capsicums are rich, natural sources of vitamin C. Other vitamin C-rich fruits include papaya, cantaloupe, and strawberries.
Other good sources include dark leafy greens, cantaloupe, papaya, mango, watermelon, cabbage, red peppers, raspberries, blueberries, winter squash, and pineapples.
Remember one thing before cooking because it may affect vitamin C concentration. Vitamin C is heat sensitive and water-soluble, the longer you cook food with vitamin C, the more C it loses.
If you are afraid of not being able to take enough vitamin c naturally you can use vitamin C capsules that will help you the same way a natural vitamin C intake would.
If you are worried about how to take them here are we with all the advice you need.
- Add pureed or grated fruits and veggies to recipes.
- Frozen fruit slices make a cool summer delight.
- Include dark lettuce and tomatoes on all your sandwiches and wraps.
- Eat raw veggies in your salads.
- Throw a handful of dried fruit on top of your cereal or in a baggie with nuts for an easy snack.
- Enjoy a glass of vegetable juice as a mid-afternoon snack.
What happens if you don't have enough vitamin C? Here is the answer
4:Lack of vitamin C
Most people get enough vitamin C, although some groups are more likely to lack this nutrient like
- smokers and passive smokers
- people with limited food variety
- infants who consume evaporated or boiled milk
- people with malabsorption and some chronic diseases
The lack of vitamin C can cause the following issues.
- Since vitamin C has several jobs related to your immune system, it shouldn't surprise you to learn you're more likely to get sick and may have a harder time recovering.
- Inflammation of the gums (also called gingivitis)
- As vitamin C boosts your skin and hair mechanisms lack of it can also cause dry and splitting hair, Rough and dry skin.
- Vitamin C deficiency weakens blood vessels, causing easy bruising. It’s often one of the first obvious signs of vitamin C deficiency.
- It can often cause severe joint pain. In severe cases, bleeding can occur within the joints, causing painful swelling.
- Iron deficiency anemia by reducing iron absorption and increasing the likelihood of bleeding is also a possible symptom.
- Low vitamin C levels have been linked to an increased risk of memory and thinking disorders like dementia
Too much vitamin C is unlikely to cause a problem. However, a high intake of over 1,000 mg a day may mean that not all vitamin C is absorbed in the intestine. This can lead to diarrhea and gastrointestinal discomfort.
A high intake of vitamin C through supplements, but not a diet, may cause kidney stones, and it may increase the risk of cardiovascular problems.
Tell your doctor that you're taking vitamin C supplements before having any medical tests. High levels of vitamin C might interfere with the results of certain tests, such as stool tests for occult blood or glucose screening tests.
Just like an apple a day keeps the doctor away. Take proper good intake of vitamin C to have a good mood, immune system, bone health, skin, and health.
Overall, vitamin C supplements are a great and simple way to boost your vitamin C intake if you struggle to get enough from your diet.
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- Rakesh Gupta