A vital ingredient for optimum health is vitamin C. It is a crucial antioxidant that aids the body in forming collagen and fighting off infections. Healthy bones, teeth, muscles, and an immune system are all advantages of vitamin C supplements. It may aid in sickness prevention, decrease stress, and enhance mood. A gloomy mood, muscular weakness, bone pain, and weariness are all indications of a deficit.
It is an essential vitamin for health. It is a natural water-soluble vitamin, according to this. Important elements like iron are better absorbed when ascorbic acids are present.
The body's main antioxidant, vitamin C, works in conjunction with other antioxidants like vitamin E. Antioxidants are nutrients that fight against microbial invaders and free radical molecules to stop them from doing harm. Antioxidants are crucial for the body's detoxification process, the prevention of bacterial infections, and the production of collagen in the skin, teeth, gums, bones, tissues, tendons, blood vessels, and capillaries.
Our bodies' tissues need vitamin C to grow, develop, and repair themselves. It is essential for creating a healthy metabolism and boosting immunity. Vitamin C needs to be a part of your diet.
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Health benefits of vitamin C
1- The immune system
The healthier our immune system is, the better it is at keeping us healthy. The correct operation of everyone's immune system depends on vitamin C, thus taking a vitamin C supplement may lower the frequency of colds.
2- tiredness
It's normal to occasionally feel worn out and exhausted, especially if you lead a busy life or engage in a lot of physical activity.
Constantly feeling worn out is a solid indicator that your body is having trouble putting the energy you give it to use.
Make sure you're receiving enough vitamin C because deficiencies can cause symptoms like weakness and exhaustion. There is a direct correlation between getting enough vitamin C in your diet and feeling less exhausted.
3- iron absorption
One of the most crucial elements for health, iron, is one that vitamin C aids in the absorption by our systems. Hemoglobin, which is present in our red blood cells and transports oxygen from our lungs to the rest of our bodies, contains iron as an essential component.
Our health may suffer if we don't get enough iron in our diets or if our systems aren't efficiently absorbing it. Therefore, it's critical to utilize your iron effectively by ensuring that you get enough vitamin C for your body to do so.
4- gum and teeth health
Research reveals that vitamin C helps maintain healthy gums even if it may not be the cause of gum disease. In a study of gum sufferers, it was shown that their blood levels of vitamin C were decreased.
5- metabolism
For the proper conversion of the food and liquids we ingest into energy, our bodies require vitamin C. In order to maintain our bodies functioning properly, it also aids in the absorption of additional vitamins, minerals, and micronutrients.
For the proper conversion of the food and liquids we ingest into energy, our bodies require vitamin C. In order to maintain our bodies functioning properly, it also aids in the absorption of additional vitamins, minerals, and micronutrients.
6- Allergies
The body can fight allergies and lessen their intensity by maintaining adequate amounts of vitamin C. This is because it functions as an antioxidant. Our systems release histamines when we come into contact with an allergen to alert us that we are allergic to anything in the environment or something we ate. By reducing histamine synthesis, vitamin C protects the body's cells against infection and aids in the body's battle against allergens.
7- High Blood Pressure
Vitamin C aids in the control of high blood pressure. It has a diuretic effect that can help reduce blood vessel pressure by eliminating extra fluid from the body. Additionally, it promotes the growth of collagen, which benefits blood vessels.
8- Healthy Skin
Collagen can only be produced when vitamin C is present. Proteins like collagen provide body shape and support the maintenance of good skin. Additionally, vitamin C fights against the free radicals that subject the skin to oxidative stress and speed up the aging process.
Sources of vitamin C
Vegetables
1. Red and green peppers
Red pepper contains abundant amounts of vitamin C, up to 95 milligrams per half cup of it. Red pepper is also a good source of vitamin A, B-complex vitamins, potassium, and phosphorus.
While each half cup of green pepper contains 60 milligrams of vitamin C.
2. Broccoli
Each half cup of cooked broccoli provides the body with 50 milligrams of vitamin C.
3. Venus
Each cup of the flower contains 40 milligrams of vitamin C, and also contains folic acid.
4. Turnips
Every cup of kale contains 27.3 milligrams of vitamin C. It is also a vegetable full of nutrients and low in calories.
5. Tomatoes
A medium-sized tomato provides the body with 20 milligrams of vitamin C, and this amount is reduced in cooked tomatoes.
6. Potatoes
A potato provides the body with 20 milligrams of vitamin C, as well as potassium and fiber.
Fruits
1. Pineapple
Eating a cup of fresh pineapple provides 131% of your daily vitamin C requirement.
2. Citrus fruits
Each glass of orange juice contains 97 milligrams of vitamin C.
3. Mango
Eating each cup of manga provides about 80% of women's daily need for vitamin C, while for men it provides about 66% of the body's daily need.
4. Grapefruit
Each glass of grapefruit juice gives the body 75 to 90 milligrams of vitamin C.
5. Kiwi
One medium-sized kiwi contains 70 milligrams of vitamin C.
Kiwi also contains fiber, flavonoids, and carotenoids that help protect cells.
6. Cantaloupe
Cantaloupe is one of the sources of vitamin C, as 30 milligrams of vitamin C can be obtained when consuming half a cup of cantaloupe.
7. Watermelon
Vitamin C can be obtained from watermelon, a glass of which contains 12.5 milligrams of vitamin C.
Other sources of vitamin C
Vitamin C can also be obtained from many other foods, such as parsley, thyme, dietary supplements sold in pharmacies, pills, and foods fortified with vitamin C.
Having familiarized yourself with the sources of vitamin C, What is the daily amount that a person needs
The amount of vitamin C a person needs
The amount of vitamin C that a person needs varies depending on age, and is as follows:
Children from one year to 3 years old need up to 15 milligrams per day.
Children older than 4 years need 25 milligrams.
Men need 90 milligrams of vitamin C per day.
Women need 75 milligrams.
The amount needed by a pregnant woman increases to 85 milligrams per day.