Vitamin C and its benefits
Vitamin C, an essential nutrient that helps in functioning of the body. Ascorbic acid or vitamin C helps in maintaining collagen in bones, skin, cartilage and blood vessels. It also plays vital role in body’s healing process.
Human body can’t produce vitamin C that’s why we all need to get it from our diet. It is an antioxidant that might helps in protecting body cells against the effects of free radicals. It is recommended that the daily intake of vitamin C in women should be 75mg and for men 90mg.
Some of the best sources of vitamin C are:
- Sweet potatoes
- Cooked broccoli
- Red cabbage
- Green peppers
- Red peppers
- Tomato juice
- Pink grapefruit juice
- Pineapple chunks
- Brussels sprouts
- White grapefruit
- Turnip greens
- Winter squash
Cooking these ingredients may reduce the amount of vitamin C.
Why we need vitamin C?
Like other vitamins, vitamin C is also an organic compound. It is a compound that exists in living things and contains carbon and oxygen elements. Body cannot store vitamin C as it is water soluble. Daily intake of vitamin C is must to maintain adequate levels of it. Vitamin C plays an important role in a number of bodily functions including the production of collagen, L-carnitine, and some neurotransmitters. It also helps in metabolizing proteins. It is a vital component in fibrous tissues like tendons, ligaments, skin etc.
Symptoms of a vitamin C deficiency
- Inflammation of gums
- Slow wound healing
- Swollen and painful joints
- Rough and dry skin
- Dry and splitting hair
- Weak immune system
Benefits of vitamin C are:
- A strong antioxidant
As it protects the cells and limit the damage by stabilizing and swabbing up free radicals.
- Helps in lowering blood pressure
It is water soluble vitamin, that means it acts as a diuretic causing the kidneys to remove more sodium and water from the body. This makes the blood vessels walls relax and thereby lowering blood pressure.
- Boosts your immune system
Vitamin C prevents curable diseases such as scurvy and also combats variety of diseases. As a result, boots your immunity and keep illness such as cold and flu at bay. It also stimulates the immune system by increasing the strength and protection of the organism. Inflammation also get reduced and helps in maintaining overall general health.
- Increases the iron absorption
The vitamin C rich fruits and veggies helps in increasing the bioavailability of iron from staple cereals and pulses. Iron plays a main role in human body as it increases the body’s ability to carry oxygen through the blood and deficiency can result in anemia. That is why vitamin C is highly beneficial.
- Maintains healthy skin and hair
Vitamin C plays a major role in keeping a check of overall health of your skin and hair. Vitamin C builds the protein collagen and together with the iron you will be amazed seeing the healthier hair and beautiful skin.
- Assists with weight loss
Balanced diet and workout regime you should aim to increase your intake of sweet potatoes and citrus fruits. Studies have shown that vitamin C status is inversely related to body mass. Individuals with adequate vitamin C status oxidize 30% more fat during a moderate exercise bout than individuals with low vitamin C status; thus, vitamin C depleted individuals may be more resistant to fat mass loss. In short, you’ll get the most out of your fat burning workout if your vitamin C levels are high.