Vitamin C is one of the safest and most effective nutrients derived from fruits and vegetables. Otherwise called ascorbic acid or L-ascorbate, Vitamin C is highly essential to maintaining the body and its immune system.
Have you ever wondered why ascorbic acid is so important for your body? From preserving the beauty of the skin to maintaining the strength of the bones, it performs a lot of functions.
As you all know, the primary source is fruits and vegetables. However, some people also take supplements to make up for their deficiency.
Why should you make Vitamin C a part of your diet?
It offers a whole lot of benefits to your body and skin. This is the main reason you should make this vitamin a part of your diet.
Here are some benefits you get by consuming food rich in Vitamin C.
● Helps fight anemia
Vitamin C enhances the absorption of iron within the body. Consequently, maintaining an adequate iron level is crucial for the efficient transportation of oxygen throughout the body, thereby preventing anemia. As a result, when individuals incorporate Vitamin C-rich foods into their diet, the body’s capacity to absorb iron improves significantly. This, in turn, explains why health professionals often recommend supplements and iron tablets.
● Vitamin C Lowers the risk of heart disease
It helps control blood pressure and thus reduces the risk of heart disease. Similarly, consuming this vitamin also helps regulate bad cholesterol in the blood, thereby improving heart health.
● Helps prevent gout
Gout, characterized by joint inflammation and painful symptoms, primarily arises from elevated levels of uric acid in the bloodstream. However, by incorporating Vitamin C-rich foods into your diet, you can significantly lower uric acid levels. Thus, the chances of contracting gout are also reduced.
● Boosts immunity
The consumption of this vitamin leads to an increase in the production of white blood cells in the bloodstream. This is of important because white blood cells are vital for defending the body against infections.
It also plays an important role in the skin’s defense mechanism. It acts as an antioxidant and strengthens the skin’s barrier.
Which Are the Food Items That Are Rich in Vitamin C?
Food high in vitamin C includes both fruits and vegetables. A few of these food items are
- Citrus fruits like oranges and grapefruits.
- Berries like kiwi, strawberry, raspberry, and blueberry.
- Tomatoes
- Melons like watermelon
- Pepper like Green and red pepper
- Leafy vegetables like spinach
- Root vegetables like white potatoes and sweet potatoes.
- Green peas
How Much Quantity of Vitamin C is Required for the Body?
The recommended daily doses of vary by gender: 90 mg per day for men and 75 mg per day for women. However, for pregnant women, it is advised to increase their intake to 120 mg per day.
The good thing about this vitamin is that the body does not store it, and gets flushed off. Thus, you need not worry about taking too much Vitamin C.
Conclusion
Vitamin C offers a whole lot of health benefits. From protecting the heart to boosting immunity, the role of this vitamin can never be underestimated. The best way to get the required quantity is through taking fruits and vegetables. However, if your body is deficient in Vitamin C, you can consume supplements after consulting a doctor.
