You’ve heard that Vitamin C is important, and you know some of its benefits. And did you know that the body can not produce Vitamin C alone, but can you only get it by supplying certain foods?
In recent years, a lot of studies have been carried out on the benefits and disadvantages of vitamin C, and we convey the most interesting ones you might not have known yet.
Why is Vitamin C important?
Healthy life was not cool thirty years ago. In the eighties, ladies were shown with cigarettes in their mouth. In the early nineties, it was more important to survive than to think about a healthy life …
But since the beginning of the millennium, healthy lifestyles and promoting healthy lifestyles have slipped from magazines, newspapers, and portals, and with the emergence of social networks, trends are changing again. On social networks, girls publish photographs of fitness training, a healthy plate or selfie without makeup, highlighting their natural beauty.
With the terms healthy and beautiful, the term vitamin C is linked to the body, which should include girls in it, but also everyone else. Here are a few reasons why:
Advantage #1 Vitamin C protects the skin and creates collagen
Vitamin C intake prevents wrinkle formation, keeps the skin moist and slows down aging. And also helps in faster healing of wounds, tendons, and ligaments.
Foods rich in vitamin C are also rich in antioxidants that can prevent sun damage and melanoma, and vitamin C enhances the effectiveness of chemotherapy and contributes to thyroid function.
Advantage #2 Vitamin C makes hair and nails stronger
Vitamin C and iron combined make hair and nails strong and encourage their growth. It strengthens connective tissue, blood vessels, and bones.
If you are bothered by cravings, pay attention to your diet and intake of vitamin C, which prevents their growth.
Advantage #3 Vitamin C strengthens the immune system
You probably knew this, but it’s worth mentioning that flu and cold you can prevent if you take enough vitamin C to your body.
Vitamin C is like a spear and a shield. When bacteria start, vitamin C will protect you and prevent the development of your disease, and you will end up with complications such as pneumonia.
Advantage #4 Vitamin C boosts physical mobility and stimulates weight loss
Intake of rich vitamin C foods in your daily menu means eating more fruits and vegetables and implying changes in diet.
Vitamin C-rich foods boost muscle and physical mobility and reduce blood pressure, improve lung function and airways, and stimulate circulation.
If you enter enough, you will spend about 30% more fat during exercises compared to those who do not intake enough.
What are the symptoms of vitamin C deficiency?
You can recognize vitamin C deficiency if you notice changes in your psychological and physical condition, which may be:
Low energy level
Fatigue is one of the most common symptoms of vitamin C deficiency. Numerous studies have shown that there is a direct link between vitamin C deficiency and chronic fatigue. In one study, scientists have found that people with chronic fatigue feel relieved of their symptoms after a few days of taking supplements.
Swollen gums and bleeding
The gums are mainly made of collagen, which makes them more sensitive to the decrease in vitamin C levels in the body. With swelling, bleeding can occur. This vitamin is known for its anti-inflammatory effect, so use foods that contain it, especially if you have problems with your right.
Dry and damaged hair
Balanced diet influences the health of the hair. And as with the right, the health of the hair is affected by collagen, which is associated with vitamin C. Its lack in the body can weaken the hair and make them fragile and dry.
Slow healing of the wound
The immune system plays a major role in the process of skin regeneration and wound healing. And with the help of vitamin C, it fights infection. The deficiency of this vitamin affects the slower healing of wounds and prolonged bleeding.
Lack of iron
Our body absorbs two types of iron, one from the food of animal origin, and the other from the plants. Vitamin C helps the second type of iron absorb more efficiently, so vitamin C and iron are tightly bonded. People who suffer from a lack of this vitamin most often have a lack of iron in the body.
Dry and red skin full of wrinkles
Collagen makes the skin healthy and taut, and vitamin C is also associated with collagen, and therefore with the appearance of wrinkles. In addition, as an antioxidant, it protects the skin from the impact of UV rays and removes the risk of burns.
If bruises appear on the smallest touch on your skin, blood vessels have been weakened due to lack of vitamin C that affects the production of collagen.
Often bleeding from the nose
This happens when the capillaries in the nose weaken, and frequent bleeding occurs due to the weakening of the blood vessels in the nose. Because blood vessels are boosted just by means of collagen, lack of vitamin C can weaken them and cause this health problem.
Bad eye health
Research has shown that vitamin C is involved in eye health and can reduce the risk of cataracts. Vitamin C maintains blood vessel health in the eye and reduces the risk of age-related vision impairment.
Fortunately, the need for vitamin C is very easy to satisfy through a balanced diet. Some of the best sources of vitamin C are orange, lemon, lime and grapefruit. Vitamin C supplements are available in various forms, although experts point out that vitamin C is better supplied via food.
Men should inject at least 90 milligrams of vitamin C per day and women at least 75 milligrams. Increasing Vitamin C intake is recommended for smokers, people who overdose alcohol, diabetics, third-year-olds, pregnant women, and people with chronic illnesses.
How to Compensate Vitamin C Deficiency?
When you notice some of the above symptoms and reach for online literature, you need to know the following figures that mean daily intake of vitamin C, and recommended by the US National Institute of Health:
- For infants and children, a daily intake of up to 50 mg is recommended.
- Adolescents need to consume up to 65 mg of Vitamin C daily.
- Men should be given 90 mg Vitamin C daily after their age.
- Women are recommended 75 mg vitamin C, and more if they are pregnant or nursing.
- If you are a nicotine addict, take an additional 35 mg daily to counteract the negative effects of smoking.
Vitamin C can make up for healthy foods, and here’s their ratio to the recommended daily doses:
Do you know that red pepper contains three times more vitamin C than an orange? 100 grams of red pepper contains about 128 mg of vitamin C and is a great source of vitamin A that helps good vision.
100 grams of Kiwi contains about 93 mg of Vitamin C. And is rich in potassium which is useful for balance of blood pressure and hormone activation and copper producing hemoglobin.
In 100 grams of broccoli, there are about 90 mg vitamin C, and it contains fiber and only 30 calories. They are vegetarian, and it prevents cancer.
One large orange contains about 82 mg vitamin C, or 53 mg per 100 grams. Orange is a citrus that is available throughout the year, and one is enough to make up for the recommended daily amounts.
Other foods that fit into the daily intake of calories are also black currant, strawberries, pineapple, grapefruit, kale, peas, spinach.
Unfortunately, some of these foods are unavailable throughout the year. So there are capsules that can replace healthy foods when you do not have them at your fingertips, and your immunity falls suddenly.
Can you overdo it with Vitamin C?
Although there are recommended amounts, vitamin C will be difficult to overdo. However, if you devote too much to exercise and weight loss and to a diet plan that includes vitamin C-rich foods, the possible side effects are:
- also vomiting
- a headache
- also insomnia
A balanced and healthy diet will enable a positive state of the body and mind, and therefore you do not need to be too careful with vitamin C intake. Be careful not to miss it!