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You may have heard that you should take vitamin C supplements or consume vitamin C-rich foods. It is an essential vitamin which means your body can’t produce it. Yet, it plays many roles and has been linked to many health benefits.
Why Do We need Vitamin C?
This vitamin is water-soluble, and the body does not store it. To maintain enough levels of this vitamin, people need to consume food that contains it every day.
The body needs this vitamin for various functions. Here are some of them:
- As an antioxidant, it helps remove unwanted substances known as reactive oxidative species (ROS) from the body.
- It boosts the immune system.
- It enhances wound healing.
- It helps the body absorb iron.
- It helps the body produce collagen, L-carnitine, and some neurotransmitters.
Vitamin C deficiency is more likely in people who:
- Have a limited diet that doesn’t regularly include fruits and vegetables
- Have certain gastrointestinal conditions or certain types of cancer
- Smoke or are exposed to secondhand smoking
If you take this for its antioxidant properties, keep in mind that the supplement might not offer the same benefits as naturally occurring antioxidants in food. The recommended daily amount of it is 75 milligrams for adult women and 90 milligrams for adult men.
Benefits of taking Vitamin C Daily
- Improves heart health
- Regulates blood pressure levels
- Boosts immunity
- Helps prevent cancer
- Aids in the treatment of osteoarthritis
- Enhances eye health
- Treats preeclampsia
- Maintains healthy gums
- Helps treat allergies
- Alleviates dry mouth
- Help regulate blood sugar
- Treats viral infections
- Prevents scurvy
- Cures lead toxicity
- Combats stroke
- Improves moods
- Aids in weight loss
- Boosts energy
The Benefits for Skin
- Helps heal burns and wounds
- Treats sunburn using oral vitamin C or topical application of vitamin C oil
- Aids in the treatment of eczema
- Helps in collagen production
- It Helps protects the skin against skin discoloration
- Improves skin texture
The Benefits of Hair
- Enhances hair growth
- Fights dandruff
- Prevents premature greying of hair
Good Sources of Vitamin C
1. Cantaloupe
Cantaloupe is a rich source of vitamin C. It has 202.6 mg of the vitamin in a medium-sized melon and 25.3 mg in one slice.
2. Citrus Fruits
There are high levels of vitamin C in raw citrus fruits. In one medium orange, it provides 70mg of the vitamin, while one grapefruit provides about 56 mg. Citrus fruit juices have even higher amounts of vitamin C, with a 225 mg glass of orange juice that provides around 125 mg of the vitamin.
3. Broccoli
Surprisingly, a cup of broccoli contains as much vitamin C as an orange. Broccoli is a good source of other vitamins and minerals, such as:
- Calcium
- Iron
- Phosphorous
- Potassium
- Zinc
- Thiamin
- Riboflavin
- Niacin
- Folate
4. Red Cabbage
Red cabbage is high in vitamin C and low in calories. It is also a rich source of fiber and other vitamins.
5. Kiwi
One serving of kiwi contains most of your recommended daily intake. Studies have also shown that adding kiwi to a marginal vitamin C diet largely improves plasma vitamin C levels.
6. Bell Peppers
All varieties of peppers are low in calories and high in nutrients, including vitamins A and C, folic acid, potassium, and fiber. Red bell peppers have almost 11 times more beta-carotene and 1.5 times more vitamin C than green bell peppers. Bell peppers have more nutrients than other peppers because they are kept on the vine longer.
Recommended vitamin supplement:
- Vitafizz Plus – this is a vitamin supplement that supports active, dynamic, and healthy living. This supplement helps improve a person’s overall health by boosting the immune system. In addition to being rich in antioxidants, it protects the body’s cells from harmful substances. Women who are pregnant or breastfeeding can benefit from Vitafizz Plus. This vitamin is also recommended for elderly people and smokers who need a high supply of vitamins.
