Medical science has been through dramatic changes and a multitude of experiments. Digital therapeutics, immunotherapy study, and gene intelligence have given us access to medicines like never before. Furthermore, food supplements and health-boosting multivitamins have proven to be everyday regimes now. Scientific diversity has provided us many accessories to cope with the deficiency, which is quite normal for us these days. The medical field has recognized many ways to prevent diseases and decrease health risks in taking vitamins and supplements. The most critical vitamin required in tremendous amounts and is vital for humans’ well-being is vitamin C. It is essential to ensure that Vitamin C is consumed daily for maximum benefits, so let us look at how vitamin C benefits our body and other crucial facts.
What is vitamin C?
Vitamin C is known as a water-soluble vitamin that is present in many foods. Vitamin C is essential in dietary supplements, and humans lack it due to many reasons. That is why it is consumed as a supplement if required.
Sources of vitamin C:
Vitamin C is found in high quantities in all fruits and vegetables. However, some foods are pretty high in vitamin C, which are as follows.
- Guava contains 126 mg of vitamin C per serving.
- Peppers are antioxidants and have 109 mg to 137 mg of vitamin C.
- Black currents are rich and dark in color and provide 101 mg of vitamin C.
- A sprinkle of thyme and parsley will meet the odds of vitamin C benefits.
- One cup of good quality kale provides 80 mg of vitamin C, along with vitamin K and other carotenoids.
- The study shows that a medium kiwi is packed with 71 mg of vitamin C, reducing blood clots.
- Brussels sprouts are other good providers for vitamin K, fiber, folate, potassium, and vitamin C.
Functions of Vitamin C:
Vitamin C is vital for the development, growth, and repair of all body tissues. It enhances body functions and helps in the absorption of iron. Additionally, it encourages the healing of wounds and maintains the health of teeth, bones, and cartilage. Also, it decreases free radicals, chemicals, and other pollutants from the body. A good vitamin C intake will help cure many initial-stage diseases such as cancer, arthritis, and the common cold.
How vitamin C boosts our body?
No matter how much science succeeds, it cannot replace the benefits of the natural intake of vitamin C. our body greatly benefits as it makes it stronger. Vitamin C is vital as it reduces the risk of tumors. Furthermore, it strengthens the cardiovascular system. It will increase immunity, and a person is likely to do regular exercise as per health requirements. Additionally, vitamin C benefits people who have vision loss should consume a targeted dose of vitamin C daily. It will not only clear vision but also reduce symptoms of AMD progression.
Many people suffer from a common cold in allergies such as hay fever, dirt, and pollens. Here, intake of vitamin C has proven a popular remedy since ancient times. However, even If you suffer from a mild cold, taking vitamin C will cease another medicinal intake harmful to health as side effects.
Vitamin C and the immune system:
Vitamin C acts as a barrier against diseases and is a good part of the defense system. It actively donates electrons and enhances gene regulatory enzymes. The human immune system comprises a vastly complex network of proteins and cells that defends against various infections. It also keeps track of every microbe that has entered our body to destroy if it attacks again. Since it strengthens the defense network, it also increases blood antioxidants by 30%.
Moreover, vitamin C helps to fight inflammation, reduces high blood pressure, and minimizes uric acid. Also, it is essential for the skin’s defense system and enhances barriers. In short, it boosts white blood cells, which heal wounds faster.
Recommended intake:
Though vitamin c benefits are uncountable, doctors recommend a daily amount of vitamin C, estimated to be 65 to 90 mg. it should not exceed more than 2,000 mg a day as the mega dose can prove harmful to health. Furthermore, a person might experience vomiting, insomnia, headache, nausea, diarrhea with extensive heartburn, and abdominal cramps.
Conclusion:
All vitamins and minerals are highly essential for health. If you cannot take in nature, go for other resources such as supplements and canned foods. However, it is better as natural because vitamin C is crucial to stay active and prevent diseases. Vitamin C is found in a wide variety of many fruits and vegetables, so it is advised by dieticians to plan a balanced meal. Vitamin C benefits all age groups, and natural consumption can never beat the other ways. So why are you waiting? Prepare a meal including fruits and vegetables found in your area and live a long life?
