You’ve heard that vitamin C is important and you know some of its benefits. Did you know that the body can not produce vitamin C alone, but can you only get it by supplying certain food?
In the last few years, a lot of research has been carried out on the benefits and disadvantages of vitamin C, and we convey the most interesting ones you might not have known yet.
Why is Vitamin C important?
Healthy life was not cool thirty years ago. In the 1980s, ladies were shown with cigarettes in their mouths. At the beginning of the nineties, it was more important to survive than to think about a healthy life …
But since the beginning of the millennium, healthy lifestyles and promotion of healthy lifestyles have come out of magazines, newspapers, and portals, and with the emergence of social networks, trends are changing again. On social networks, girls post photos of fitness training, healthy plates, or self-styling without makeup, highlighting their natural beauty.
With the terms healthy and beautiful, the term vitamin C is associated with the body, which should include girls in it, but also everyone else. Here are a few reasons why:
Advantage # 1 Vitamin C protects the skin and creates collagen
Vitamin C intake prevents wrinkle formation, keeps the skin moist and slows down aging. It also helps in faster healing of wounds, tendons, and ligaments.
Foods rich in vitamin C are also rich in antioxidants that can prevent sun damage and melanoma, and vitamin C increases the effectiveness of chemotherapy and contributes to thyroid function.
Advantage # 2 Vitamin C strengthens hair and nails
Vitamin C and iron combined make hair and nails strong and encourage their growth. It strengthens the connective tissue, blood vessels, and bones.
If you do not like it, pay attention to your diet and intake of vitamin C, which prevents their growth.
Advantage # 3 Vitamin C strengthens the immune system
You probably knew it, but it’s worth mentioning that you can stop flu and cold if you take enough vitamin C in your body.
Vitamin C is like a spear and a shield. When bacteria begin, vitamin C will protect and prevent the development of your illness, and you’ll end up with complications such as pneumonia.
Advantage # 4 Vitamin C increases physical mobility and stimulates weight loss
Entering rich vitamin C foods in your daily menu means eating more fruits and vegetables and implying changes in diet.
Vitamin C-rich foods raise muscular and physical mobility and reduce blood pressure, improve lung function and exercise pathways and stimulate circulation.
If you enter enough, you will consume about 30% more fat during exercise compared to those who do not intake enough.
What are the symptoms of vitamin C deficiency?
You can recognize vitamin C deficiency if you notice changes in your psychological and physical condition, which may be:
Low energy level
Fatigue is one of the most common symptoms of vitamin C deficiency. Numerous studies have shown that there is a direct link between vitamin C deficiency and chronic fatigue. In one study, scientists have found that people with chronic fatigue feel relieving symptoms after a few days of taking supplements.
Swollen gums and bleeding
The gums are mostly made of collagen, making them more susceptible to reducing vitamin C levels in the body. With swelling, bleeding can occur. This vitamin is known for its anti-inflammatory effect, so use foods that contain it, especially if you have problems with your gums.
Dry and damaged hair
Balanced diet affects the health of hair. And as with the right, hair health is under the influence of collagen, which is associated with vitamin C. Its lack in the body can weaken the hair and make them fragile and dry.
Slow healing of the wound
The immune system plays an important role in the process of skin regeneration and wound healing. And with the help of vitamin C, it fights infection. The lack of this vitamin affects slow wound healing and prolonged bleeding.
Lack of iron
Our body absorbs two types of iron, one from the food of animal origin and one from the plants. Vitamin C helps another type of iron to absorb more efficiently, so vitamin C and iron are tightly bound. People who suffer from the lack of this vitamin usually have a lack of iron in the body.
Dry and red skin full of wrinkles
Collagen makes the skin healthy and taut, and vitamin C is also associated with collagen, and thus the appearance of wrinkles. In addition, as an antioxidant, it protects the skin from UV radiation and eliminates the risk of burns.
If skin bruising occurs at the slightest touch, the blood vessels are weakened due to the lack of vitamin C that affects collagen production.
Often bleeding from the nose
This happens when the capillaries in the nose are weakened, and often there is bleeding due to the weakening of the blood vessels in the nose. Since blood vessels only increase by collagen, lack of vitamin C can weaken them and cause this health problem.
Bad eye health
Research has shown that vitamin C is involved in eye health and can reduce the risk of cataracts. Vitamin C maintains the health of the blood vessels in the eye and reduces the risk of eye damage.
Fortunately, the need for vitamin C is very easy to satisfy through balanced nutrition. Some of the best sources of vitamin C are orange, lemon, lime and grapefruit. Vitamin C supplements are available in various forms, although experts point out that vitamin C is better supplied via food.
Men should inject at least 90 milligrams of vitamin C per day and women at least 75 milligrams. Increased vitamin C intake is recommended for smokers, people overdose with alcohol, diabetics, thirds of years, pregnant women and people with chronic illnesses.
How to Compensate Vitamin C Deficiency?
When you notice any of the above symptoms and reaching for on-line literature, you should know the following figures that mean daily intake of vitamin C, and recommended by the National Institutes of Health:
- For infants and children, a daily intake of up to 50 mg is recommended.
- Adolescents must consume up to 65 mg of vitamin C daily.
- Men should be given 90 mg of vitamin C daily after their age.
- Women are recommended 75 mg of vitamin C, and more if they are pregnant or are breastfeeding.
- If you are a nicotine addict, take an extra 35mg daily to prevent the negative effects of smoking.
Vitamin C can compensate for healthy foods, and here’s their ratio to recommended daily doses:
Do you know that red pepper contains three times more vitamin C than an orange? 100 grams of red pepper contains about 128 mg of vitamin C and is an excellent source of vitamin A that helps in good shape.
100 grams of kiwi contains about 93 mg of vitamin C. It is rich in potassium that is beneficial for the blood pressure balance and the activation of the hormone and hemoglobin.
In 100 grams of broccoli, there is about 90 mg of vitamin C, and it contains fibers and only 30 calories. They are vegetarians and prevent cancer.
One large orange contains about 82 mg of vitamin C or 53 mg per 100 grams. Orange is a citrus that is available throughout the year and one is enough to compensate for the recommended daily amounts.
Other foods that fit into daily calorie intake are black currant, strawberries, pineapple, grapefruit, kale, peas, spinach.
Can you overdo it with vitamin C?
Although there are recommended amounts, Vitamin C will be difficult to overdo. However, if you devote to much exercise and weight loss and nutrition plan that includes foods rich in vitamin C, side effects are possible:
- also vomiting
- also insomnia
Balanced and healthy nutrition will enable a positive state of your body and mind, so you do not need to be too careful with vitamin C intake. Be healthy!