Vitamin C is one of the most necessary nutrients for a healthy mind and body. Vitamins play a vital part in a variety of critical activities. They aid treatment of colds and coughs, increased immunity, tissue, carotid artery, and skeletal build-up, and increased calcium production.
What is Vitamin C?
It is a water-soluble vitamin present in a wide variety of foods, notably fruits and vegetables. Also widely recognized for being a powerful antioxidant with beneficial benefits on skin health and immunological function. It is also necessary for collagen production, connective tissue, bones, teeth, and the formation of tiny blood vessels. The human body is incapable of producing or storing vitamin C. As a result, it is important to consume it on a regular basis and in appropriate quantities.
Why is it important?
Vitamin C, commonly known as ascorbic acid, has numerous roles. These include things like assisting to safeguard and maintain the health of cells. Also preserving the health of the skin, blood vessels, bones, and cartilage
Because it is a water-soluble vitamin, your body does not store it. Thus you must replenish your reserves on a regular basis. The National Institutes of Health advises that women get 75 milligrams per day, while males consume 90 mg. You’re probably getting plenty if you consume a lot of fruits and veggies. If you’re not sure, you may try adding any of the following foods to your regular diet.
15 Vitamin C Rich Foods
- Oranges and Orange Juice
- Grapefruit
- Green Peppers
- Red Sweet Peppers
- Strawberries
- Broccoli
- Kiwi
- Brussels Sprouts
- Cooked Cabbage
- Tomato Juice
- Cauliflower
- Cantaloupe
- Honeydew Melon
- Pineapple
- Potatoes
7 Vitamin C Health Benefits
Heals wounds
Vitamin C is found in skin, muscle, and other organs and aids in the production of collagen. People who do not get enough of it may have delayed wound healing as their bodies are less able to manufacture collagen. During periods of recovery, healthcare experts may advise persons with low levels to take supplements.
Cardiovascular health
Vitamin C may be beneficial to cardiovascular health for a variety of reasons. This may help prevent heart disease and pressure, or hypertension. There is, however, insufficient data to show that consuming supplements would assist safeguard heart health.
Cataracts and age-related macular degeneration
It may aid in the prevention of cataracts and the development of age-related diabetic retinopathy. More study, however, is required.
According to experts, oxidation may be a component in both diseases, therefore any benefit may be attributed to vitamin C’s antioxidant action.
Diabetes
A 2019 research examined 31 adults aged 60 and older to determine if taking vitamin C supplements affected their blood sugar levels after eating. When individuals took supplements for four months, their glucose levels and blood pressure improved in comparison to when they took a placebo. This implies that the vitamin might one day be used to treat diabetes.
Anemia
Vitamin C improves iron absorption. Some doctors advocate taking supplements alongside iron pills to increase absorption in individuals with iron deficiency anemia.
In one 2020 study, 432 individuals who used iron supplements for iron deficiency anemia were studied. Some people took vitamin C along with their iron supplement, whereas others did not. Nonetheless, both groups saw equal increases in iron. Implying that supplementation is not required for this purpose.
Pollution
Air pollution contains a variety of pollutants and compounds that can be harmful to people’s health. According to some studies, combining vitamin C with E may have an antioxidant impact. That might help decrease symptoms of asthma or chronic obstructive pulmonary illness.
Allergies
The immune system initiates an inflammatory process during an allergic response. It can result in symptoms such as inflammation and hives. The body creates ROS during this process, which can contribute to oxidative stress.
In a recent survey, 71 patients with skin or pulmonary allergies were given varying dosages of intravenous vitamin C. Then the intensity of the individuals’ symptoms was assessed. According to their findings, eating a high amount of it may help decrease allergy symptoms.
What does Vitamin C do?
According to scientists, this has been one of the safest and most efficient supplements. Although it’s not a treatment for the cold virus. Its advantages may include defense against immune system deficits, cardiovascular illness, prenatal health issues, eye disease, and even skin aging.
When to see the doctor?
For all people, the maximum suggested dosage, or upper limit, is 2,000mg per day. Consuming more than the recommended daily allowance is not dangerous. But you may suffer adverse effects such as stomach discomfort, cramps. If you are experiencing these side effects, you should see a doctor.
Conclusion
It is crucial for a variety of functions, including the immune response, collagen tissue, and heart function health. If you don’t receive enough of this vitamin, it might harm your health. Citrus foods are the most well-known source of vitamin C. A broad variety of vegetables and fruits are also high in it and it may even surpass citrus fruit levels. Your daily needs should be met if you eat any of the items listed above. Vitamin C-rich foods are an important part of maintaining good health and preventing illness.
References
https://www.healthline.com/nutrition/vitamin-c-foods
https://www.verywellfit.com/foods-high-in-vitamin-c-2507745
