Let’s Dig Right In…
What is Vitamin C?
Vitamin C – Ascorbic acid is a water-soluble substance that is excreted from the body when it is not needed. Vitamin C is responsible for hundreds of biochemical processes in the body, and the body cannot produce vitamin C on its own. This vitamin is essential for making collagen proteins in our bodies. Collagen facilitates the formation of teeth, bones, tissues, and blood capillaries.
Vitamin C is essential for a properly functioning immune system. Vitamin C regulates cholesterol levels and controls hormonal activities, as well as enzyme activities. Vitamin C is also responsible for the absorption of other minerals, such as iron and is involved in the synthesis of carnitine. Vitamin C regulates neurotransmitter activities as well. A vitamin C deficiency can cause scurvy. This disease manifests itself in skin, teeth, and gum problems, but is extremely rare in the 21st century. Studies have shown that there is a link between vitamin C deficiency and an increased risk of stroke.
6 Reasons Why Vitamin C Is Important for Our Health
Reason 1: Studies show that vitamin C intake helps reduce the duration of illness and alleviate the intensity of symptoms of viral illnesses such as the common cold. The cold is a disease caused by viruses in the upper respiratory tract, especially rhinoviruses and coronaviruses, as well as certain types of echoviruses, paramyxoviruses, and coxsackieviruses. Certain studies show that vitamin C intake also reduces the severity and duration of these colds.
Reason 2: Studies show that vitamin C intake helps the immune system function properly. This vitamin is responsible for suppressing antihistamine activity and, therefore, helps in allergic situations. Studies have shown that the vitamin is an antioxidant, and it is associated with the formation of neutrophils, lymphocytes, and phagocytes. Therefore, the consumption of vitamin C, especially as part of a Mediterranean diet rich in fresh vegetables and fruits, is especially recommended for the prevention and treatment of certain diseases.
Reason 3: Clinical studies have shown the effects of increased vitamin C intake on improving the condition of cancer patients. This is in addition to an improvement in the effectiveness of chemotherapy treatments. Other studies have found that vitamin C helps fight cancer cells in colorectal cancer patients.
Reason 4: Various studies have shown that a diet rich in vitamin C is closely related to a reduced risk of stroke and cardiovascular disease.
Reason 5: The skin of our bodies is made up of tissues whose collagen formation and vitality depend on the processes in which vitamin C is involved. Studies have proven this as well.
Reason 6: Vitamin C is great in combating many diseases in the body. Vitamin C helps reduce symptoms of fatty liver disease and reduces the risk of diabetes. Vitamin C is also associated with a reduced risk of developing cataracts in the eyes. Vitamin C regulates thyroid hormone production and regulates neurotransmitters such as serotonin and dopamine. As an antioxidant, vitamin C helps promote strong hair growth and increases the absorption of iron.
Foods rich in vitamin C
The following foods are rich in vitamin C:
- lemons
- tangerines
- oranges
- okra
- tomatoes
- red peppers
- cabbage
- cucumbers
- cherries
- broccoli
- peas
- kiwi
- papaya
- mangos
- pineapples
- Berries
- spinach
- guava
- cauliflower
- Brussels sprouts
- red cabbage
It is important to remember that foods high in vitamin C may lose their nutrient content after long storage, cooking, steaming, or using the microwave.
Recommended Daily Dosage for Vitamin C Intake
Many studies suggest updating the recommended dose of vitamin C per person to several times the daily allowance currently prescribed by various health institutions. However, this dosage has not been updated for years, and today the recommended dose of vitamin C is as follows:
- 35 mg a day for babies up to a year old
- 50 mg a day for children up to age 14
- 75 mg a day for women above age 14
- 90 mg a day for men above age 14
- 120 mg a day for pregnant and breastfeeding mothers
- People who smoke are required to consume an additional 35 mg per day of vitamin C
There is evidence that too much vitamin C in the body can cause gastrointestinal discomfort and deplete copper stores in the body.
