Vitamin C

 All About Vitamin C: How to Benefit from Its Many Sources and How to Take It Every Day

Vitamin C is probably one of the most important nutrients included for us. From boosting your immune system, taking care of your skin, or boosting general wellness, ascorbic acid is that nutrient that you simply can’t afford to miss. Let’s delve deeper into everything you need to know about this powerhouse vitamin.

What is Vitamin C?

 Vitamin C, also known as ascorbic acid, is a water soluble vitamin that serves various purposes in the human body. While some vitamins are reserved in the body for when they are needed by the body, ascorbic acid needs to be taken every day as it does not get stored in the body and excess amounts will end up flushed out of the body.

This nutrient is well known and mainly understood for its role on the free radical chain of molecules to help shield the cells from damage while supporting the immune system.

 Nutritional Benefits of ascorbic acid

1. Enhances Immune System Activity

The most probably known use of ascorbic acid is in boosting the immune system. It enhances the generation of white blood cells, which fight infections and viruses. Intake of ascorbic acid has been associated with mitigation of common cold, both its severity and duration.

2. Improves Skin Health

Ascorbic acid is needed for the synthesis of a protein called collagen that provides elasticity to your skin, keeping it taut and young. Most skincare products contain ascorbic acid since it can not only reduce wrinkles but even hydrate the skin as well as fight against hyperpigmentation.

3. Powerful Antioxidant

It acts as an antioxidant, neutralizing free radicals in the body. Free radicals are unbalanced molecules causing oxidative stress, usually related to aging and different chronic diseases that include cancer and heart disease.

4. It helps to absorb the iron

One of its advantages is that it helps in an increase in iron levels. Ascorbic acid enhances the absorption of nonheme iron, which is iron from plant based foods. So, ascorbic acid is very essential for vegetarians and vegans.

5. Supports Heart Health

Some researches suggest that ascorbic acid can cut the risk of heart disease by decreasing blood pressure and improving the function of blood vessels. It also lowers the prevalence of bad LDL cholesterol.

 Sources of Vitamin C

ascorbic acid is very readily available through our diet. Here are some of the richest food sources in Vitamin C:

Citrus fruits: oranges, lemons, limes, and grapefruits

 Fruits

 Berries (strawberries, raspberries, blueberries)

 Bell peppers, especially red and yellow

 Kiwifruit

 Broccoli

 Tomatoes

 Spinach

 Papaya

These fruits and vegetables, apart from Vitamin C, contain a myriad of other health benefits: fiber and vitamins A and E.

 How Much Vitamin C Do You Need?

The amount of Vitamin C that an individual requires daily depends on his age, gender, and lifestyle. According to the NIH, the RDA for Vitamin C is the following:

 For men: 90 mg/day

 For women: 75 mg/day

 For pregnant women: 85 mg/day

 For breastfeeding women: 120 mg/day

Smokers require a higher amount around 35 mg/day because smoking creates oxidative stress.

Most people can get enough ascorbic acid through their diets, but supplements are available to supplement any shortfall in the body’s needs.

 Symptoms of Vitamin C Deficiency

Scurvy is the most serious amongst a host of symptoms resulting from a deficiency in Vitamin C. It is characterized by fatigue, weakness, bruising, and bleeding gums. Other symptoms of ascorbic acid deficiency include:

 Dry, damaged skin

 Slow healing of wounds

 Joint pains

 Frequent infections

 Iron deficiency anemia

Fortunately, Vitamin C deficiency is relatively rare in developed countries where most sources of fresh produces are widely available.

 Can You Overdose with Vitamin C?

Because Vitamin C is water soluble, overdose via diet is unlikely. However, if one supplements using high quantities, it can result in some adverse side effects, including:

 Stomach cramps

 Diarrhea

 Nausea

Only an amount recommended per day unless your healthcare provider has directed otherwise.

want to know more about Vitamin C please visit https://ods.od.nih.gov/

Conclusion: Make ascorbic acid Part of Your Daily Life

Ascorbic acid is more than just an immune booster since it sustains most functions that keep our body and skin in its best shape. A diet full of Vitamin C ensures you reap the entire benefit, and supplementation can fill in any gaps when needed. Be sure to add different servings of vitamin C Rich foods to your daily diet to ensure you maintain your health at its optimal best.

If you’re not sure if this is the right amount of Vitamin C that you should be taking, you can discuss it with a healthcare provider. Trust me, your body will thank you for that!

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