Benefits of Vitamin C
Vitamin C is an essential nutrient required by the body for normal growth and development. A deficiency of vitamin C can result in a range of health problems. Vitamin C is well known for its antioxidant properties that help to protect our bodies against bacteria, viruses, and other oxidative stresses. This vitamin is also essential for the absorption of iron by our bodies. Regular intake of vitamin C can help you to keep your immune system healthy and strong.
It is a water-soluble vitamin, which means your body doesn't store it, so a regular intake is essential. If it is not replenished regularly, it can cause deficiency symptoms, such as scurvy and a reduced ability to fight infection. The best way to get vitamin C is to get it through foods rich in it. Most citrus fruits and leafy green vegetables are great sources of vitamin C. You can also get vitamin C from supplements.
Signs of Vitamin C Deficiency
A lack of vitamin C can cause many problems, and lead to a disease called scurvy. Scurvy is a disease that affects the blood vessels, skin, and teeth. A vitamin C deficiency can also cause leg cramps, iron deficiency and poor wound healing.
- Swollen and painful joints
- Muscle weakness
- Dry and splitting hair
- Weight loss
- Bleeding gums
- Loose teeth
- Mood changes
- Rough dry skin
Health Benefits of Vitamin C
Vitamin C has many benefits for overall health. It is a very popular treatment for colds and flu's because it is well known for boosting the immune system. Regular intake of vitamin C can prevent other health problems such as high blood pressure, cardiovascular disease, and various forms of cancer. Vitamin C also is involved in collagen formation which is beneficial for the health of hair, skin and nails. The high antioxidant content of vitamin C can also help to fight free radicals, which are harmful to your body.
- Boosts your immune system.
- Helps with wound healing.
- Promotes healthy nails and teeth.
- Lowers the risk of heart diseases and stroke.
- Improves the condition of skin and hair.
- Reduces symptoms of asthma.
- Improves blood flow and reduces inflammation.
- Prevents cold and flu.
- Improves mood and reduces stress.
- Prevents infections and other complications.
- Helps with iron absorption.
- Protects against Cancer.
- Lowers blood pressure.
- Helps to promote healthy capillaries.
- Prevents oxidative damage.
Foods Rich in Vitamin C
- Chili peppers
- Brussels sprouts
- Sweet potatoes
- Mustard Greens
How Much Vitamin C Should I Take?
To reap the benefits of vitamin C, aim to consume the recommended daily amount. The recommended amount varies depending on age and gender. The recommended daily intake of vitamin C is 90 milligrams for men and 75 milligrams for women. The recommended dose for children, is between 30 to 45 mg per day.
Extra vitamin C is needed during pregnancy and breastfeeding. The recommended daily intake for pregnant women and breastfeeding mothers is 85 mg and 120 mg per day. Serious side effects from too much vitamin C are insignificant because your body can store it in excess. Unused amounts of vitamin C get expelled through urine.
- Aim to get the recommended daily allowance (RDA) of vitamin C.
- Consume vitamin C containing foods regularly.
- Eat lots of citrus fruits like lemons, limes, grapefruits, and oranges.
- Add dark green leafy vegetables to your diet, such as spinach, broccoli, kale, and mustard.
- Try taking vitamin C supplements.
- Make sure you eat a well-balanced diet.
- Try to drink fresh fruit and vegetable juices or blended smoothies.