5 Ways Vitamin C Keeps You Healthy
by Admin
Posted on 23-07-2024 03:52 PM
Vitamin c, also known as ascorbic acid, is a water-soluble vitamin that plays a critical role in your health. “it’s what’s known as an essential nutrient, meaning that your body doesn’t make it,” peart says, “so you have to get it from your diet.
”and of course, the word “essential” means that your body really needs it. But what for? well, all kinds of things, including healthy skin, bones, eyes and more. Vitamin c is a powerful antioxidant , helping to defend your body against cell damage. It also plays an important role in growing and developing tissues, healing wounds and keeping your immune system strong.
The intestines have a limited ability to absorb vitamin c. Studies have shown that absorption of vitamin c decreases to less than 50% when taking amounts greater than 1000 mg. In generally healthy adults, megadoses of vitamin c are not toxic because once the body’s tissues become saturated with vitamin c, absorption decreases and any excess amount will be excreted in urine. However, adverse effects are possible with intakes greater than 3000 mg daily, including reports of diarrhea, increased formation of kidney stones in those with existing kidney disease or history of stones, increased levels of uric acid (a risk factor for gout), and increased iron absorption and overload in individuals with hemochromatosis, a hereditary condition causing excessive iron in the blood. https://f004.backblazeb2.com/file/pkrkkl/herbalcolonicscomplex/colonics/What-Is-Vitamin-D-Deficiency.html
"the safe upper limit for vitamin c is 2,000 milligrams a day, and there is a great track record with strong evidence that taking 500 milligrams daily is safe," moyad says. But keep in mind that while many people may not always get the optimal level of vitamin c, having a vitamin c deficiency is very rare in the u. S. And many other countries. Vitamin c deficiency is mainly seen in malnourished adults. In extreme cases, it can lead to scurvy -- characterized by weakness, anemia , bruising, bleeding, and loose teeth. Moyad says there is no real downside to taking a 500-milligram supplement, except that some types may irritate the stomach.
What is vitamin C?
Medically reviewed by atli arnarson bsc, phd — written by ryan raman, ms, rd on february 19, 2020
vitamin c has many health benefits. For example, it helps strengthen our immune system and may help lower blood pressure. It is found in many fruits and vegetables. Vitamin c is an essential vitamin, meaning your body can’t produce it. Yet, it has many roles and has been linked to impressive health benefits.
It’s water-soluble and found in many fruits and vegetables, including oranges, strawberries, kiwi fruit, bell peppers, broccoli, kale, and spinach. The recommended daily intake for vitamin c is 75 mg for women and 90 mg for men (.
Vitamin c plays a role in many body functions. The immune system is a key one, mainly due to vitamin c’s antioxidant properties. Antioxidants protect the body from oxidative stress. This is a process that, over time, can cause damage to most organs and tissues in the body. Antioxidants are also known to help support the natural abilities of your immune system. Although vitamin c is a known antioxidant and has benefits for the immune system , there’s some question over its ability to treat active infections. People often use it as a supplement in the winter months to fight colds , and some even use it as a treatment for covid-19.
Vitamin c is water soluble, and the body does not store it. To maintain adequate levels of vitamin c, people need to consume food that contains it every day. The body needs vitamin c for various functions. Here are some of them: it helps the body produce collagen , l-carnitine , and some neurotransmitters. As an antioxidant , it helps remove unwanted substances known as reactive oxidative species (ros) from the body. It helps the body absorb iron. It boosts the immune system. It enhances wound healing. Ros are substances such as free radicals that result from natural bodily processes, exposure to pollution, and other factors.
Health benefits of vitamin C
If you’ve been told that this most consummate of carbs can’t be part of a healthy lifestyle , it’s time to rewrite the script. One medium-sized russet potato (that’s the standard waxy, brown kind) has about 17 mg of vitamin c, or approximately 35% of your daily intake. They’re also a good source of potassium and vitamin b6. How to enjoy them: it’s best to skip the french fries and tater tots. “the key to healthier potatoes is to not fry them in oil or top with lots of butter and salt,” peart states. “you can boil or roast them or, if you’re craving that crispy crunch, try cooking them in the air fryer with a light coating of heart-healthy olive oil.
This is a general overview. For more in-depth information, see our health professional fact sheet. For information on vitamin c and covid-19, see dietary supplements in the time of covid-19.
The following sections discuss some of the most important benefits of vitamin c.
Answer from katherine zeratsky, r. D. , l. D. Vitamin c is an essential nutrient. But you can get too much of it. Vitamin c (ascorbic acid) is a water-soluble vitamin that supports growth and development. It also helps your body absorb iron. Because your body doesn't make or store vitamin c, it's important to include vitamin c in your diet. Most people can get enough vitamin c for the day in their food. An orange or a cup of strawberries, chopped red pepper or broccoli provides enough vitamin c for the day. The recommended daily amount for vitamin c is 75 milligrams (mg) a day for women and 90 mg a day for men.
A very important consideration is the dosage , since vitamin c supplements come in a wide range of doses. For most healthy men and women, it’s recommended to consume 90 mg and 75 mg of vitamin c per day, respectively ( ). However, some people may benefit from a higher dosage of vitamin c. If this is the case, it may be more economical and convenient to find a concentrated supplement. This way you won’t be stuck taking multiple servings of a lower dose option. Generally, high doses of 1,000 mg or above are unnecessary and could contribute to unwanted side effects.
Your body needs vitamin c to do everything from making blood vessels and cartilage to building muscles and bones. Vitamin c also helps your body heal when you're sick, injured, or recovering from things like surgery. But vitamin c also has other health benefits. It may help with: colds. There's no cure for the common cold, and that includes vitamin c. It won't prevent a cold either, no matter how much you take. But research shows it might shorten your cold by a day or so, and it might make your symptoms a little milder. Cancer prevention. If you get a lot of vitamin c from fruits and vegetables, you could be at a lower risk for some cancers, including lung, breast, and colon cancer.