Vitamin C is an essential nutrient that plays a vital role in keeping our bodies healthy and functioning properly. It has numerous health benefits, such as boosting immunity, aiding digestion, and promoting skin health. Unfortunately, many of us don’t get enough vitamin C from our diets alone. That’s why it’s important to make sure you’re getting enough vitamin C every day to reap its various benefits. In this blog post we’ll explore seven reasons why you should be making sure you get your daily dose of Vitamin C!
(Access your free guide on nutrient deficiencies and ways to address them)
Vitamin C Deficiency symptoms
Vitamin C deficiency, otherwise known as scurvy, is a nutritional disorder caused by inadequate intake of vitamin C (ascorbic acid) in the diet. It is characterized by symptoms such as fatigue, skin lesions, and gum disease. Left untreated, it can lead to more severe conditions such as organ damage and death.
The primary symptom of Vitamin C deficiency is fatigue. This can range from occasional feelings of exhaustion to chronic exhaustion that is experienced on a daily basis, often making it difficult for people to perform normal activities. Other common symptoms include muscle weakness, joint pain and swelling, reduced appetite and weight loss. People may also experience mood changes such as depression, irritability and confusion.
In addition to fatigue and general malaise, Vitamin C deficiency can result in specific physical signs on the skin including redness or tenderness around hair follicles; spots or bumps on the knees; dry patches around the mouth or nose; wrinkles or furrows at the corners of the mouth; and thinning hair that falls out easily. Other indicators of Vitamin C deficiency include easy bruising due to weakened blood vessels; swollen joints; gum problems such as bleeding gums or infection; slow healing wounds and broken bones; anemia due to poor absorption of iron from food; and poor night vision caused by lack of nutrition needed for healthy eyesight.
In serious cases of scurvy there may be jaundice (yellowing of the skin), decreased mental function, impaired wound healing leading to gangrene, abnormal bleeding and increased susceptibility to infections due to impaired immune response. Ascorbic acid is essential for collagen synthesis in connective tissues so deficiencies can lead to abnormalities in bones such as delayed growth in children or osteoporosis amongst adults.
Vitamin C deficiency is preventable through adequate dietary intake of fresh fruit and vegetables rich in Vitamin C such as oranges, lemons, grapefruit, kiwi fruit sweet potatoes broccoli etc., Supplementation with vitamin c tablets may also help if required but should be done under medical supervision only.
Benefits of having adequate Vitamin C everyday
It helps keep your immune system strong
Having enough vitamin C in your body is essential for having a strong and healthy immune system. Vitamin C helps to protect our bodies from pathogenic bacteria and viruses that can cause disease, and also assists in the production of white blood cells, which are responsible for fighting off infections. Here we will explore the many benefits that adequate amounts of vitamin C can provide for our immune systems.
Assists with White Blood Cell Production
White blood cells are the body’s first line of defense against infection. They actively seek out foreign invaders such as bacteria, viruses, and fungi in order to destroy them before they pose any harm to us. Vitamin C helps to stimulate the production of white blood cells so that they can do their job more effectively. As an added bonus, this also helps to boost overall immunity by providing additional protection against common illnesses.
Acts as an Antioxidant
Vitamin C is also an important antioxidant nutrient; it works by scavenging free radicals in the body that can cause cell damage or mutation if left unchecked. This means that it not only helps fight off infections but can also reduce inflammation while promoting cellular health throughout the body. In addition, vitamin C has been found to help protect against oxidative stress caused by pollution and other environmental toxins; making sure you get your daily dose of vitamin C is key for optimal immunity!
Improves Wound Healing
A weak immune system can make it difficult for wounds to heal quickly and properly due to inadequate levels of tissue repair proteins being produced by white blood cells; vitamin C helps overcome these obstacles by promoting collagen synthesis which helps speed up wound healing time significantly. Additionally, this increase in collagen formation makes skin more resilient so that future injuries don’t take as long or be as painful or severe when they occur!
Boosts Energy Levels
Low energy levels can often be attributed to poor nutrition or inadequate levels of essential nutrients like vitamins A, B-complex and especially vitamin C; supplementing with extra doses of vitamin C can help restore energy levels naturally so that you have more strength and endurance during physical activities or when fighting off infection-causing agents like bacteria or viruses.
It aids in iron absorption
Vitamin C helps your body absorb iron more effectively. When consumed with foods that contain iron, vitamin C increases the amount of iron that is absorbed by the body. This is because vitamin C reduces ferric iron to its more easily absorbed form, ferrous iron. Iron from animal sources (heme iron) is more easily absorbed than plant sources (non-heme), and vitamin C can help with absorption of both. Additionally, vitamin C helps in the formation of new red blood cells which are necessary for carrying oxygen throughout the body.
It boosts collagen production for healthy skin
Vitamin C is essential for healthy skin. It helps to boost collagen production which keeps the skin looking firm and youthful. Collagen is a protein that gives our skin its structure and elasticity, so it’s important to maintain an adequate level of this nutrient in order to keep your complexion looking its best. Vitamin C can be found naturally in many fruits and vegetables, but it can also be taken as a supplement or applied topically through skincare products. Taking vitamin C orally or using topical products with vitamin C will help increase collagen production, resulting in healthier-looking skin with fewer wrinkles and fine lines.
It helps with cognitive function
Vitamin C is an essential nutrient with a multitude of health benefits for the body and mind. Research has shown that it can have a profoundly positive effect on cognitive function, particularly in older adults where adequate vitamin C intake is especially important. Studies have found that higher levels of vitamin C consumption correspond to improved results on tests of memory and executive function. Vitamin C is also known to be an effective antioxidant and it can help protect the body from oxidative damage caused by free radicals. It is thought that this may be a contributing factor in its beneficial effects on cognitive function. Vitamin C has been linked to reduced risk of depression, possibly due to its ability to reduce levels of cortisol, which is associated with stress and depression.
It may help protect against certain cancers
It is well-known that Vitamin C may help protect against certain cancers. This essential nutrient, found in foods such as oranges, peppers, and broccoli, has been linked to a reduced risk of many types of cancer. Studies have shown that increased consumption of Vitamin C can reduce the risk of developing certain cancers, including breast, bladder, stomach, and lung cancer. Vitamin C helps the body fight against oxidative stress, a process that causes cells to become damaged and can lead to disease. It is believed that the antioxidant properties of Vitamin C help protect cells from damage caused by free radicals and other environmental toxins.
Vitamin C Reduces risk of cardiovascular disease
A diet rich in vitamin C can reduce the risk of developing heart disease and stroke by protecting your body from plaque build-up in your arteries. Studies have shown that people with higher levels of vitamin C intake were less likely to develop coronary artery disease and had a lower risk of stroke. Vitamin C also helps reduce inflammation, which is linked to heart disease. By reducing inflammation, vitamin C can improve blood flow throughout your body, decreasing the risk of cardiovascular problems.
Foods High in Vitamin C
Vitamin C can be found naturally in a variety of foods such as citrus fruits like oranges and grapefruits, green vegetables like broccoli and spinach, bell peppers, tomatoes, kiwi fruit, strawberries and potatoes. Eating a diet full of these foods will ensure adequate intake of Vitamin C for optimal health benefits.
One of the best diets to consume when looking to increase your Vitamin C intake is a diet rich in fruits and vegetables, especially dark leafy greens and citrus fruits. For example, oranges are a great source of Vitamin C, providing around 100% of the recommended daily value, while dark leafy greens such as kale and spinach provide around 17%-100% depending on the variety. Additionally, red bell peppers offer over twice the amount of Vitamin C as an orange, with 1 cup containing nearly 200% of your daily recommended value! Other good sources of Vitamin C include broccoli, tomatoes, kiwi fruit, strawberries and Brussels sprouts.
Herbs are also a great way to boost Vitamin C levels in your diet. Parsley for example contains approximately 15 milligrams per 100 grams— that’s about 17% of the Recommended Daily Value (RDA) for adults! Other herbs such as thyme and oregano are also high in Vitamin C, though they contain less than parsley. But what’s really interesting is that many dried herbs contain more than fresh herbs due to their concentrated nature; for instance rosemary offers up four times more vitamin C when it is dried than fresh!
Aside from fruits and vegetables there are many other food sources that contain high levels of vitamin c such as dairy products like yogurt and cottage cheese or fortified grains like oats or wheat germ. For those who prefer to include seafood in their diets salmon is a delicious way to get some extra Vitamin C – 100 grams provides almost 30% of the RDA for adults. And if you want something super simple then look no further than potatoes – even a small baked potato has around 15% of your daily recommended value per serving.
Finally adding spices like chili pepper or cayenne pepper will help give your meals an extra kick while boosting your intake of Vitamin C at the same time – just one teaspoon contains almost 20 milligrams which amounts to 25 percent RDA for adults! In conclusion there are lots of delicious foods that can help you get more out of every meal while simultaneously increasing your overall vitamin c intake – so why not give them a try?
Recommended Daily Intake of Vitamin C
The recommended daily allowance (RDA) for adults aged 19-70 years old is 90mg per day for males and 75 mg per day for females. A deficiency in vitamin C can lead to increased risk of cardiovascular diseases such as atherosclerosis, hypertension and stroke. To reduce this risk and optimize your heart health it is important to consume at least the minimum RDA guideline set by Health Canada.
Potential Side Effects of excessive intake of Vitamin C
Although consuming high amounts of vitamin C can be beneficial to our cardiovascular system it is important to note that there may be potential side effects associated with increased intake levels beyond recommended guidelines. These possible side effects include nausea, diarrhea, abdominal pain or bloating and kidney stones. It is important to consult your healthcare professional prior to increasing your vitamin C intake levels significantly.
The Bottomline
In conclusion, vitamin C is a powerful nutrient that can benefit your body in many ways. It helps to support immunity, reduce inflammation, and protect against oxidative stress. Vitamin C also has the potential to improve skin health, help with iron absorption from plant sources, and even aid in physical performance during exercise. If you want to get more of this essential vitamin into your diet it’s easy – just eat plenty of citrus fruits like oranges as well as other vegetables such as red peppers or broccoli for maximum benefits! With these tips in mind and an understanding of how beneficial vitamin C is for our bodies, we should all be taking steps towards making sure we are getting enough each day.
Informative Video on Vitamin C by Healthline