How much vitamin C do I need? Check it out
Updated: Oct 24, 2019
Vitamin C is present in many fruits and vegetables, and it is water-soluble. Fruits and vegetables like oranges, strawberries, kiwi, bell peppers, broccoli, kale, and spinach are loaded with vitamin C. The recommended dietary intake of vitamin C is 75 milligrams for women and 90 milligrams for men.
A human body cannot produce vitamin C, so it has to be taken from an external source. Vitamin C is a very important vitamin for the human body. It performs many functions in your body and has been linked to phenomenal health benefits.
Vitamin C is present in many fruits and vegetables, and it is water-soluble. Fruits and vegetables like oranges, strawberries, kiwi, bell peppers, broccoli, kale, and spinach are loaded with vitamin C.
The recommended dietary intake of vitamin C is 75 milligrams for women and 90 milligrams for men.
There are two sources of vitamin C, one is through diet and the other is through supplements.
Here are a few proven health benefits of consuming vitamin C.
Citrus fruits like orange and lemon
Cabbage, spinach, and other green leafy vegetables
Green peppers and red peppers
The five main health benefits of vitamin C
1. Vitamin C is a strong antioxidant
Antioxidants help protect cells from damage caused by free radicals. Vitamin C can help you keep the body stronger and protect it against various life-threatening conditions.
Many studies have shown that taking more vitamin C might increase your blood antioxidant levels by up to 30%. This, in turn, promotes the body's immunity to fight inflammation.
Vitamin C lowers your blood pressure
As you know vitamin C is a water-soluble vitamin, it works as a diuretic. It helps the kidneys to remove extra sodium and water from the body, which in turn helps to relax the blood vessel walls, thereby decreasing the blood pressure.
Lower blood is directly proportional to less chance of having a stroke and increased heart health. This is very much important in recent days a lot of people suffer from cardiovascular disease.
2. Vitamin C boosts your immune system
Vitamin C is an important micronutrient for the human body, with multiple functions related to its capacity to donate electrons. Vitamin C contributes to immunity by helping various cellular functions of both, natural and adaptive immune systems. Vitamin C supports epithelial barrier function against diseases and promotes the oxidant using activity of the skin, thereby securing against environmental oxidative stress. Vitamin C deficiency results in reduced immunity and vulnerable to infections. Infections significantly impact on vitamin C levels due to increased inflammation.
In short, vitamin C helps the immune system, lowers the severity of allergic reactions and protects against infections. If you want to boost your immunity then adding more vitamin C to your diet can protect you from many diseases.
3. Vitamin C increases your iron absorption
Vitamin C helps you absorb more iron to your body by making it more bioavailable. The main role of iron is to enhance the body’s ability to carry oxygen through the blood. Any deficiency in iron can lead to anemia. Therefore, vitamin C is very much important for boosting hemoglobin.
4. Vitamin C helps maintain healthy skin and hair
If you are looking for clear and soft skin and stronger hair, vitamin C comes into the role of making sure that it becomes a reality. Vitamin C plays an important role in building the protein collagen and coupled with the absorption of iron you will not only have clearer skin and hair but you will maintain it as well.
Try consuming collagen-rich foods like berries and foods that are high in omega-3 such as avocados and salmon. With your vitamin C diet, you can make sure your natural beauty forever.
5. Vitamin C is good for physical and mental health
Vitamin c not only can heal wounds and lower inflammation, but it also gives you a great look. It also provides you more energy and boosts your mental health.
Till now you have come to know that people with higher levels of vitamin C have been observed to be less prone to symptoms of depression and fatigue. This might be due to all the aforementioned benefits, this is hard to say. But you should just enhance the consumption of foods that are rich in vitamin C and see for yourself, you will not be disappointed.
Symptoms of vitamin C deficiency
The following are the symptoms of vitamin C deficiency.
Iron deficiency anemia
Depression or fatigue
Oxidative stress and chronic inflammation
Slow wound healing
Dry and splitting hair
Rough and dry skin
Weak immune system
Swollen and painful joints