An important micronutrient that helps maintain its healthy body is vitamin C, which is also known as ascorbic acid. We will talk about some facts and myths about this important vitamin below.
What does vitamin C do in the body?
Vitamin C is a necessary vitamin that supports a variety of bodily activities. Vitamin C is important for collagen production, a protein required for skin health, tendons, ligaments and blood vessels, as well as wound healing and the formation of scar tissue. Vitamin also contributes to strong bones, cartilage and teeth. In addition, the body's ability to absorb the iron of plants based on diets increases.
Vitamin C helps increase the immune system. Vitamin C, a powerful antioxidant, neutralizes free radicals, which are unstable chemicals that can damage cells and lead to aging, cancer and heart disease. Vitamin also has a role in the production of neurotransmitters, which allow nerve cells to communicate.
How much do you really need?
Since our bodies cannot make vitamin C, we need to obtain it from our food or pills. Leaving organic foods is always a healthier and better source.
The amount of vitamin C needs every day according to age, gender and the stage of life.
It depends on your health or how your life lives if you need more or less vitamin C.
Recommended daily meanings (RDA) for vitamin C:
- Men (over 19 years): 90 mg
- Women (over 19 years): 75 mg
- Pregnant women: 85 mg
- Women who breastfeed: 120 mg
- SMOKERS: They require additional 35 mg daily compared to non -smokers.
Source: Office of Dietary Supplements of National Health Institutes
You must read: 12 vegetables that you must eat every day.
Too much vitamin C can be bad for you.
Vitamin C is safe for most people. As a result, taking more than 2,000 milligrams (mg) per day can lead to unpleasant side effects because the body cannot take so much. The problems that happen a lot include diarrhea, feeling sick and stomach cramps.
High quantities of vitamin C will sometimes cause kidney stones, especially in people who already have problems with their kidneys. Too much supplementation with vitamin C during pregnancy can change the amount of vitamin C that a baby has after birth. People who already have certain health problems, such as iron overload disorder or hereditary hemochromatosis, should also be careful when obtaining too much vitamin C.
Can vitamin C prevent it from cold or make them last less time?
In the 1970s, many people believed that vitamin C could prevent colds from receiving. However, most studies have refuted this idea. Taking vitamin C regularly does not seem to reduce the risk of cold, but there is some evidence that it could shorten the cold length or make its symptoms less severe.
Most people do not need to take high dose supplements to maintain their healthy immune systems. They can eat a balanced meal that includes enough vitamin C.
Can you get heart disease and high blood pressure if you take vitamin C?
It is still not clear what the link between vitamin C and the health of the heart is. Some large observational studies show that obtaining more vitamin C, especially fruits and vegetables, may be related to a lower risk of heart disease and stroke. This is probably due to the fact that vitamin C is an antioxidant, which means that it protects blood vessels and stops the plate.
However, clinical trials that tested vitamin C supplements have not consistently demonstrated that they help avoid or reduce heart disease. There is mixed information about whether or not it has a protective effect.
Because of this, there are no clear advice on how much more vitamin C is better for your heart than the suggested daily amount.
What are some of the health benefits of vitamin C?
Some of the health benefits that vitamin C can provide are more likely to be true than others. For example:
- The immune system works. Vitamin C is an antioxidant that helps the immune system by keeping cells safe from the damage caused by free radicals and strengthening the natural defenses of the body.
- Ocular health. In the studies of the study of Oscreated Disease related to age (ARIs), it was shown that a dietary supplement with vitamin C prevents macular degeneration related to age (AMD) to get worse in its worst form. However, studies have not shown that taking vitamin C pills generally reduces AMD risk. Obtaining more vitamin C of food is associated with a lower possibility of cataracts. However, taking vitamin C supplements has had mixed effects. In fact, some studies have even shown that high doses can increase the risk of cataracts.
- Cancer. Epidemiological studies have shown that eating many fruits and vegetables can reduce their risk of obtaining a series of cancers. This could be due to the fact that food has vitamin C in them. But studies that only analyzed take vitamin C supplements have not always shown that they reduce the risk of cancer.
- Promotes the health of the heart and the arterial. Taking additional vitamin C can have a small effect on blood pressure. But most of the time, clinical studies of vitamin C supplements have not shown that they help prevent or reduce cardiovascular events.
In general, antioxidants are good for you. Vitamin C is an important antioxidant that eliminates free radicals. This slows oxidative stress, which accelerates age and some chronic diseases such as arthritis and neurodegenerative conditions.
Many fruits and vegetables are rich in vitamin C, so eating a balanced diet will make it easy to achieve your daily needs.
Fruits that are high in C
Bays: blueberries, raspberries, blueberries and strawberries; Citrus fruits: oranges, grapefruits, lemons and files
Melons: watermelon and melon; Tropical fruits: papaya, pineapple, mangoand kiwi; and tomatoes.
Vegetables rich in vitamin C:
- Cruciferous vegetables, such as cauliflower, broccoli and Brussels cabbage; Bell Peppers, both red and green.
- Green green leafy, which include turnip, spinach and cabbage vegetables
- White potatoes and sweet potatoes are root vegetables.
- Winter Squash.
Tip to increase the amount of vitamin C in your diet
- It can increase its consumption of vitamin C following some simple steps.
- Fresh and raw fruits and vegetables have the maximum content of vitamin C.
- Cooking, in particular, can reduce vitamin C. levels to reduce nutrient loss, use steam or microwave.
- Prolonged storage and exposure to light can reduce vitamin C.
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