Vitamin C is linked with various health benefits, and it is an essential vitamin. Our body can’t produce it, so we need to get it from foods. The daily recommended Vitamin C dosage for adults is 65-90 mg, and you can meet your needs by consuming Vitamin C rich foods or supplements. In this article, we are going to discuss the health benefits of Vitamin C, and we will also talk about foods packed with it.
Vitamin C Health Benefits
It helps prevent iron deficiency
Iron is an important nutrient, and it has various functions in our body, like making blood cells. It also plays an important role in transporting oxygen throughout the body, and Vitamin C can improve the absorption of iron in adults and children.
If you eat a plant-based diet, it can be difficult for the body to absorb iron effectively. Vitamin C converts iron into a form that is easier to absorb.
It boosts immunity
You can boost your immunity by consuming foods rich in Vitamin C, as it is involved in many parts of the immune system. It helps increase the production of white blood cells. White blood cells protect the body from infection, and many people consume Vitamin C supplements to boost immunity.
Another health benefit of Vitamin C is that it can shorten the wound healing time. It also helps white blood cells function effectively, and it is an important part of the skin’s defense system.
It helps deal with stress
Our lives are full of stress because of busy schedules, and people often find it hard to cope with stress. Vitamin C decreases the levels of stress hormone and makes it easier for people to lead a healthy lifestyle.
It helps reduce blood pressure
Due to our unhealthy lifestyles, we often face problems like high blood pressure. According to studies, taking heavy doses of Vitamin C can reduce blood pressure. To produce a significant reduction in blood pressure, a person would need to take a heavy dose of Vitamin C; however, taking the recommended dosage every day can also prove beneficial in the long run.
A lot of skin-care products contain Vitamin C, and such products are beneficial for your skin in several ways. Vitamin C is known to promote collagen production, which can make your skin look youthful. Moreover, it protects the skin from damaging free radicals caused by UV exposure, as it is an antioxidant.
Vitamin C can help you prevent premature skin aging, and it can also delay the signs of biological skin aging. Furthermore, it helps lighten the skin, which is a good thing for people dealing with issues like pigmentation. It also reduces brown spots on the skin and helps even the skin tone. All in all, Vitamin C keeps the skin healthy, and it helps repair damage from sun exposure.
It protects our memory as we age
Issues like poor memory become common as we age, and it makes our everyday life difficult. People facing such problems often forget small things, and things become even more serious with time. According to studies, Vitamin C has shown protective effects on memory. People dealing with conditions like Dementia can benefit from adding Vitamin C to their diet or taking supplements.
These are some Vitamin C health benefits that can improve your lifestyle. We can lead a healthy lifestyle by consuming a balanced diet every day, and Vitamins are an important part of it. In the next section of this article, we are going to talk about the foods rich in Vitamin C.
Vitamin C Rich Foods
Citrus fruits like orange, lemon, kiwi, and grapefruit are rich in Vitamin C. Some other common sources are broccoli, pineapple, strawberries, raspberries, and capsicums. Adding fruits and vegetables rich in Vitamin C can be a good idea, as you would get to enjoy the health benefits mentioned above. If you don’t eat a balanced diet, you can face problems like Vitamin C deficiency.
Vitamin C Deficiency
Lack of Vitamin C in your diet can lead to several health problems including scurvy. However, you will face issues like scurvy only if your daily diet contains little to no Vitamin C. After a period of time, it will be hard for the body to form new collagen, which won’t be good for you. Common symptoms of Vitamin C deficiency include fatigue, mood changes, bruising, dry hair and skin, dental conditions, and muscle aches. Fortunately, you can avoid all these issues by adding Vitamin C to your diet.
Frequently Asked Questions
Is Vitamin C water-soluble?
Yes, Vitamin C is a water-soluble vitamin naturally present in some fruits and vegetables. It is linked with various health benefits, but our body can’t produce it, so it’s important to add it to our daily diet.
Should you take Vitamin C supplements?
According to experts, the best way of getting nutrients is through foods, so we should stick to a natural diet for as long as possible. You should consider taking a supplement only if you can’t meet your daily Vitamin C requirements through foods. Supplements serve as an add-on, and they aren’t meant to be taken as the primary source of nutrients.
Is Vitamin C deficiency common?
Our body can’t store Vitamin C in large amounts, so we need to consume foods containing it regularly. In developed countries, Vitamin C deficiency is relatively rare, as people get enough food, and they can also afford supplements. However, this doesn’t mean people don’t face such issues, as some people aren’t aware of the importance of the Vitamin and fail to take the recommended dosage.
In this article, we discussed the Vitamin C health benefits in detail. It is linked with several health benefits, and you can easily get the recommended dosage by consuming a healthy diet. If you aren’t able to meet your Vitamin C requirements, you can consider taking a supplement. You can also consult a doctor before taking a supplement, as you will be able to choose the best supplement this way.