Vitamins are a very important part of our everyday diet. They are essential for our health, body development and functioning, and beauty as well. They can be found in foods such are vegetables, fruits, meat and cereals, but they can also be bought as supplements, in a form of capsules and tablets, and even as beauty products.
Vitamin C stands out as one of the most effective nutrients and as a vitamin that is particularly beneficial for the immune system, eyes, skin, bones and teeth. It is a water soluble vitamin and should be consumed daily since the human body doesn’t have the ability to produce this vitamin.
WHY DO WE NEED VITAMIN C?
The benefits of vitamin C are numerous and counting. Vitamin C is responsible for many functions in human body. It is particularly important for:
- Protecting body from free radicals since it is a powerful anti-oxidant. These free radicals may cause heart diseases and cancer.
- Strengthening the immune system.
- Production of collagen. Collagen holds cells together and can be found in muscles and bones.
- Synthesizing of a neurotransmitters. Neurotransmitters are vital for proper brain functioning.
- Producing energy in cells.
- Maintaining blood cholesterol levels. It prevents cholesterol oxidation in the bloodstream and thus prevents heart diseases and stroke. Vitamin C is also beneficial for people with high blood pressure.
- Regulation of blood sugar levels. Thus vitamin C may be very helpful for people suffering from diabetes.
- Treating and preventing colds. Regular intake of vitamin C can shorten the duration of cold or even prevent it.
- Healing of wounds. Vitamin C plays an important role in collagen production and thus enables wounds to heal faster.
- Health of the eyes. Vitamin C improves vision and is helpful in preventing cataracts.
- Preventing sunburns. If vitamin C is applied onto the surface of the skin it provides protection against the ultraviolet rays.
- Treating or preventing asthma, bronchitis, allergies and even Parkinson’s disease.
- Supports the good bacteria in our intestines.
- Kills Candida, bacteria, fungi, viruses, and parasites
Many recent studies have shown that eating more fresh fruits and vegetables rich in vitamin C will reduce the risk of getting some types of cancer such are mouth, throat and vocal chords, stomach, esophagus, lung and colon-rectum cancer. Vitamin C prevents formation of cancerogenic substances in the stomach. It is wonderful how some of the most notorious diseases can be stopped and treated with the help of vitamins and healthy diet. Vitamin C is also efficient in fighting stress and it acts as an antidepressant.
SYMPTOMS AND SIGNS OF VITAMIN C DEFICIENCY
People who do not take vitamin C regularly or in necessary doses may experience the following:
- Sudden weight loss
- Mood changes. People who do not take enough vitamin C may become easily irritated.
- Chronic pain in joints
- Bruising. People who lack vitamin C tend to get bruises easily.
- Dental problems such is bleeding gums
- Hair and skin problems. Hair becomes dry with split ends and skin becomes dry and rough.
- Infections due to slow wound healing
- Nose bleeds
As you can see taking care of our vitamin C intake we can prevent the occurrence of these conditions. People who are at risk of a vitamin C deficiency are smokers and passive smokers, people with varied diets and people with malabsorption or chronic diseases.
FOODS RICH IN VITAMIN C
Foods that are particularly rich in vitamin C are citrus fruits (oranges, lemons, grapefruit etc…), tropical fruits, broccoli, berries, tomatoes, red and green hot chili peppers, fresh herbs such are thyme and parsley, cauliflower, Brussels sprouts, kale, mustard greens, garden cress, etc. Fruits and vegetables tend to lose some of their vitamin C when they are forced to ripen with gases or temperatures. It is best to eat fruits and vegetables while they are raw or just lightly steamed because in that case they retain more vitamin C.
REQUIRED DAILY DOSES OF VITAMIN C
Recommended doses of vitamin C for adults are:
- Men should take 90 mg of vitamin C per day
- Women should take 75 mg of vitamin C per day
One shouldn’t take more than 2,000 milligrams of vitamin C per day. If one consumes high doses of vitamin C he or she may experience diarrhea, headache, nausea, fatigue and lightheadedness.