Reasons Why You Should Incorporate Vitamin C in Your Diet
Vitamin C is one
of the most important nutrients among a variety of nutrients. While it is a
prominent antioxidant, it also helps in maintaining bones, blood vessels, and
skin. There are a lot of supplements available in the market which helps
provide vital vitamin c. A much better option for taking vitamin c is
through fruits, vegetables, and many other foods with a huge vitamin c
presence. There are many different names through which we can recognize vitamin
c; they namely include ascorbic acid or l-ascorbate. The body is not capable to
store vitamin c so people have to intake it daily to maintain the right levels.
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Why do we need vitamin c?
There are various functions that a body has to perform which are pushed with the help and presence of vitamin.
- The presence of vitamins helps the body produce very important collagen and other vital neurotransmitters.
- As we already discussed vitamin c acting as an antioxidant, it helps to remove all the objects which are unwanted in the body.
- Iron could easily absorb in the body due to the
presence of vitamin c.
- The immune system gets the required boost through vitamin c.
- The process of healing wounds enhances.
There is a substance known as
reactive oxidative species in the body which is one of the causes of oxidative
stress. This can cause damage to cells. Now, this is is where vitamin c plays a
crucial part in reducing inflammation and reduces the chance of various
conditions which might cause serious damage to your body. Cancer is one such
condition and vitamin c plays an important role in negating the damage. There
is a medical condition called scurvy which is mainly caused due to low level of
vitamin c. this might affect you with problems like losing teeth,
exhaustless, tiredness, bleeding gum, or swollen joints.
Other benefits
1)
Wound
healing
There is a substance called collagen which is
present in muscles, skin, and other tissues. Collagen Is responsible for quick
healing. People with a low intake of vitamin c might not be able the produce
enough vitamin c
and thus their healing power depletes. This is the reason doctors refer
supplements for vitamin c when a patient is recovering from a wound.
2)
Cardiovascular
health
There is good research that says vitamin c plays
a very vital role in developing antioxidant properties, it helps the blood
vessels widen, it enhances nitric oxide production. These benefits are more
than enough to understand how important a role vitamin c plays in our
body and helps us against any kind of heart disease.
3)
Cataracts and age-related
macular degeneration
Some researchers have shown that vitamin c
can play a crucial role in slowing down the process of muscular degeneration,
which starts progressing with age. The risk of cataracts Is also lowered with
the help of vitamin c. although there still needs to have plenty of more
researches to understand the in-depth role of vitamin c in these 2 issues.
Diabetes
There was a very crucial study
conducted in 2019, where a group of 31 people in their 60’s were examined. They
were tested that if taking vitamin c supplements does any good and helps make
some difference in glucose level after eating. The study was conducted over 4
months and it was realized that taking a supplement of vitamin c improved their
blood pressure and glucose level in contrast opposite to when they were taking
placebos. The study gave a very optimistic result that vitamin c could one day
become a successful treatment of diabetes.
Anemia
To combat iron deficiency
anemia, many professionals recommend the supplements of vitamin c with iron
tablets. However, a study conducted last year bought 2 groups of people. One
took the iron supplement and the other took vitamin c along with an iron
supplement and interestingly both the groups recorded a similar increase in
iron. Thus vitamin c in this case was termed kind of unnecessary.
Pollution
Air pollution has developed into
one of the most deadly causes of death in recent years. The pollution has
significantly increased over the few decades and many parts of the world are
already facing a crisis-like situation due to it. a recent study in the case
suggests that if an individual takes a combination of vitamin c and
vitamin e regularly, it can have a very promising impact as the combination
acts as an antioxidant and can help in reducing the chance of asthma and
chronic disease.
Allergies
A study conducted in 2018 suggests that people taking a high dose of vitamin c will end up reducing the chances of any allergic symptoms. The studies also proved that people with low levels of vitamin c were more exposed and has high chances of contracting any allergic symptoms and a full-fledged allergic reaction.
Motion sickness
A very interesting study conducted in 2014 gave a group of people supplements of vitamin c and another group was given a placebo. The person who has supplements had a lower level of sickness when they were put on a life raft in the wave pool.
Can vitamin c help treat the common cold?
A lot of specialists believe that vitamin c can treat the common cold. But a lot of researches don’t verify the claim. But there are certainly claim that taking a dose of 200 milligrams every day might help people who are working under conditions of extreme physical activity or are working under cold climate or have a low level of vitamin c.
Vitamin c and cancer therapy
Although the claim has many times been denied by a lot of experts but is often believed that vitamin c might help against cancer. We already know how vitamin c is critical against oxidative stress and one should know that these oxidative stresses are known to damage cells, thus playing a role in cancer. There is a study conducted in 2015 that suggests that the presence of a high amount of vitamin c might help the body against a different type of cancerous tissue.
Requirement
The dietary supplement office has issued a
guideline for people telling them the amount of daily vitamin c requirement for
different age groups.
|
Age |
Sex |
RDA (mg) |
|
0–6 months |
any |
40 |
|
7–12 months |
any |
50 |
|
1–3 years |
any |
15 |
|
4–8 years |
any |
25 |
|
9–13 years |
any |
45 |
|
14–18 years |
male |
75 |
|
14–18 years |
female |
65 |
|
19+ years |
male |
90 |
|
19+ years |
female |
75 |
Different sources of vitamin c
There are varieties of different ways through
which one could ensure regular and appropriate intake of vitamin c. eating
vegetables and fresh fruits are one of the best sources. It is also advised to
eat raw vegetables and fruits because many times cooking them might destroy the
necessary vitamins.
Who is at risk of deficiency?
If you are a passive smoker then you will certainly face a deficiency. Even staying near secondhand smoke might be lethal for the body and one should avoid such places. It is also suggested largely to intake a variety in your diet. Sticking onto a similar diet might also be not sufficient to provide you with a variety of nutrients important for the body. Infants who regularly drink the boiled milk might also face a deficiency of vitamin c.
Do people who smoke need more vitamin c?
It all comes down to oxidative stress. If you are a smoker or are near to extreme pollution that means you might face oxidative stress. Studies have already made it very clear that people who do not smoke have a low level of oxidative stress in comparison to those who are regular smokers. ‘
How much is too much?
Excess of anything is bad. Even the goodwill
turns bad if it is done in excess. Thus it Is always advised that though taking
a large amount of vitamin c might not cause too much damage but if the body is
not able to absorb it properly then it might land you in trouble. Diarrhea or another
discomfort might arise giving you some unwarranted pain. If you are taking a
lot of vitamin c through supplements then it might become the cause of kidney
stones.
Summary
The specialist has marked vitamin c as one of
the most important antioxidants which have an ample amount of qualities to help
the body grow in the right way. The best source for vitamin c is still fruits
and vegetables. Multivitamin
supplements containing vitamin c might also be helpful but it is often
recommended to have a consultation of a professional before continuing it for
good.
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