What does vitamin C do? Benefits, foods to eat and how much you need
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What does vitamin C do? Advantages, meals to eat and the way a lot you want


The Facilities for Illness Management and Prevention (CDC) is worried that People don’t get sufficient nutritional vitamins and minerals. On its web site, it notes that nutritional vitamins and minerals “are crucial for a number of necessary bodily features,” however lists a number of obstacles that want overcoming. These embody iron deficiency in 20 % of pregnant ladies, vitamin and mineral deficiencies amongst Black and Hispanic ladies particularly, and “greater than half of kids youthful than 5 years outdated undergo(ing) from vitamin and mineral deficiencies.” 

One recognized issue contributing to such deficiencies is that, with the exception of vitamin D, nutritional vitamins and minerals should not produced in a single’s physique, so the vitamins thereof have to be obtained via meals, drink or supplementation. Among the many most wanted and necessary nutritional vitamins wanted as we speak is vitamin C. 

What does vitamin C do for the physique?

Vitamin C is a water-soluble nutrient one’s physique makes use of to type blood vessels, cartilage, muscle and collagen within the bones. It additionally acts as an antioxidant – serving to to defend blood cells towards illness, radiation from the solar and free radicals. Free radicals play a job in coronary heart ailments and cancers. Vitamin C additionally aides one’s physique in absorbing and storing iron – a mineral important for progress and growth. “Vitamin C has a number of necessary roles together with sustaining sturdy tissues and immunity,” says Walter Willett, MD, professor of epidemiology and vitamin at Harvard T. H. Chan College of Public Well being.

Past bodily advantages, vitamin C has additionally been proven to assist one’s psychological well being. “Vitamin C is important to provide neurotransmitters within the mind, which govern temper and cognition,” says Uma Naidoo, MD, director of dietary and way of life psychiatry at Massachusetts Normal Hospital and the creator of “That is Your Mind on Meals.” She provides that vitamin C acts as an antioxidant towards neuroinflammation, “thus enhancing each temper and vitality ranges to assist psychiatric well being.” 

Who ought to take vitamin C?

Whereas most individuals get sufficient vitamin C from a nutritious diet, vitamin C deficiency is widespread amongst individuals who smoke, anybody with gastrointestinal situations or cancers, and amongst youngsters as a result of they typically keep away from the meals sources richest in vitamin C. 

Extreme vitamin C deficiency can result in ailments equivalent to scurvy, bleeding gums, fatigue, joint ache, bruising and the lack to heal rapidly from wounds. Vitamin C poor persons are additionally at increased danger for infections usually. 

What occurs whenever you take vitamin C as a complement? 

Vitamin C is present in a wide range of meals, however some individuals complement their food plan by taking extra vitamin C orally – sometimes within the type of capsules, chewable tablets or as a part of a multivitamin. The truth is, analysis exhibits that taking a vitamin C complement every day will increase one’s blood antioxidant ranges by as much as 30%, which can assist the physique battle irritation. Vitamin C supplementation has additionally been proven to assist handle hypertension, enhance immunity, stop iron deficiency and scale back the chance of power ailments equivalent to coronary heart illness.

Is it good to take vitamin C on daily basis? 

The Advisable Dietary Allowance (RDA) of vitamin C for adults 19 and older is 90 mg for males and 75 mg for girls. Whereas pregnant and breastfeeding, ladies ought to improve that quantity every day to 85 mg. People who smoke ought to get an extra 35 mg past such suggestions. 

And in contrast to over supplementation considerations that exist with different nutritional vitamins and minerals, “vitamin C is comparatively secure” says Willet. “As a result of vitamin C is water-soluble, taking an excessive amount of of it and experiencing signs of toxicity consequently could be very uncommon,” provides Naidoo. In such uncommon circumstances, signs of an excessive amount of vitamin C might embody diarrhea, nausea or kidney stones. 

What’s one of the simplest ways to get vitamin C? 

Past supplementation, vitamin C is discovered abundantly in citrus fruits, berries, potatoes, tomatoes, cabbage, peppers, parsley, kale and spinach. Brussels sprouts and broccoli are thought-about two of the most effective pure sources of vitamin C. Brussel sprouts have almost 75 milligrams of vitamin C alone, and only one cup of broccoli comprises a whopping 80 milligrams of the nutrient.

“Crucial option to get enough nutritional vitamins is by consuming a nutritious diet” suggests Willett. “That features fruits, greens, complete grains, nuts, and legumes.” 

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