The Importance of Vitamin C for our health 👀👩🔬
Vitamin C is classified as an essential vitamin which means our bodies cannot make it or store it as we do with other vitamins. This makes a daily intake necessary from our diet. If anyone does not meet their daily requirements, they may experience Vitamin C deficiency
Moreover, a vitamin C deficiency can cause various health problems such as anaemia, inflammation, and bleeding despite the fact that not all of them are reversible. Luckily there are safe ways to treat low vitamin C levels by ingesting food items rich in the nutrient. You can eat avocados, strawberries, oranges, spinach and more – these foods happen to be high in vitamin C which will effectively shield you from experiencing any unpleasant symptoms starting with a chronic cough to more life-threatening ones such as internal bleeding.
Benefits of vitamin C
Vitamin c offers various health benefits such as
- Wound Healing
Vitamin C helps in the increased production of Collagen, and it is present in skin, muscles, and other tissues as well. According to research, people deficient in Vitamin C experience a comparatively slower wound healing as their bodies produces fewer amounts of collagen.
- Cardiovascular Health
Vitamin C has Antioxidant Properties that Help in widening blood vessels And improving nitric oxide production. Additionally, vitamin C helps to reduce the instability of plaques in atherosclerosis. In this way, it helps in fighting with heart diseases and Hypertensive
- Asthma
Air Pollution includes various substances and chemicals that exert a very negative impact on our health. However, according to researchers, a combination of Vitamin E and Vitamin C has a good antioxidant effect that reduces the symptoms of asthma and COPD.
- Cataract and Age-related Macular Degeneration
Vitamin C aids in reducing the risk of cataracts and prevents age-related macular degeneration
- Anemia
Vitamin C helps increase iron absorption, and Vitamin C is always recommended with Iron supplements to increase its efficacy.
- Allergies
During an Allergic Reaction, the immune system mediates an inflammatory response that may lead to symptoms such as hives and Swelling. In this process, the body produces ROS, which leads to oxidative stress.
- Motion Sickness
According to Researchers, in a study, people who took Vitamin C experienced less motion sickness as compared to the people who were given Placebos.
Sources of vitamin C
The most common sources of vitamin C are vegetables and fresh fruits. Raw foods should be preferred because heating and cooking can waste and destroy most of vitamin C.
Following are the best sources of vitamin C
- Rosehips
Rosehips are obtained from a rose plant and it is rich in vitamin C. It is small, sweet, and tangy in nature. You can get 119 mg of vitamin C, or 132% of the DV from six rose hips.
Vitamin C is required for the synthesis of collagen and collagen is necessary for skin integrity as we grow.
- Green chili
Chili peppers contain plenty of capsaicin, and the hot taste is due to these chili peppers. But capsaicin has vitamin C that can also help in the reduction of pain and inflammation.
One green chili pepper has 109 mg of vitamin c and 121% of the DV. On the other hand, one red chili has 65mg or 72 percent of the DV.
According to research, one tablespoon or 10mg of red chili powder is effective in reducing fat too.
- Guavas
The origin of guavas is Mexico and South America, and these are great sources of vitamin C. One guava has 126 mg of vitamin c or 140% of the DV. It contains antioxidant lycopene.
A survey was carried out on 45 young, healthy people, and it was found that 400mg of peeled guava per day or 7 pieces of it can decrease the BP and cholesterol level.
- Parsley
Parsley is a source of plant-based, non-heme iron. And vitamin C, it helps in the absorption of non-heme iron. Thus it can be used to cure iron deficiency anemia.
We can get 10mg of vitamin c or 11 percent of DV by consuming two tablespoons or 8grams of fresh parsley.
The research was done for 2 months on people who were on a vegetarian diet, and 500mg of vitamin C was given to them 2 times a day. It was found that their iron, hemoglobin, and ferritin levels increased by 17, 8, and 12percent, respectively.
Conclusion
Water-soluble vitamins are easily dissolved by the natural water in our body, and our body needs a certain amount of vitamin C to maintain a healthy diet. Various foods contain enough vitamin C for this purpose, including citrus fruits such as oranges, kale, and spinach. You can add one or more of these easily soluble vitamins or fresh fruits to your diet to avoid various health diseases like heart disease, Alzheimer’s disease, and other complications.
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