Nutrition

Vitamin C: Nutritional Fact Sheet

Vitamins are essential micro-nutrients needed to every living being in order to maintain the proper functioning of brain and body. The reason they are called micro-nutrients is because their quantity in comparison to other nutrients is very less. But does that mean their need is less?  No. Even though we require Vitamins to our body in lesser quantity, their importance is very high.   

Vitamins are either obtained via diet or few vitamins are produced in our own body as well. Amongst all these vitamins, Vitamin C has been connected to impressive health benefits, especially in skin care and immunity department. Majority of these benefits are scientifically proven. Experts say that the daily intake of vitamin C is 75 mg for women and 90 mg for men.

It is to be noted that Vitamin C isn’t produced by our body. How do we satisfy the need of Vitamin C then? Well, it is generally advisable to acquire it through our diet and food choices. But is it possible to monitor the intake in our fast paced daily routine?  No. So this is where supplements come in play. Vitamin C supplements can also be taken externally. Many nutrition experts have developed tablets or instant juices which are Vitamin C based.

Vitamin C is water-soluble and found in many fruits and vegetables, including oranges, strawberries, kiwi fruit, bell peppers, broccoli, kale, and spinach. Other great benefit of vitamin C is that it has powerful antioxidant properties. It is very necessary when it comes to boosting your body’s natural defences. It also helps in reducing inflammation of internal organs.

Other than immunity, vitamin C also relaxes our blood vessels. These blood vessels carry our blood from heart to other organs and maintain body functioning. That’s why Vitamin C is recommended in diet for the people who suffer from High or low Blood pressure. We all know that high blood pressure is also cause for heart failure. So Vitamin C in turn helps reduce risk factor of heart failure by relaxing blood pressure and also maintaining cholesterol levels.

The number of vegan people is increasing a lot worldwide. It is a known fact that meat based diet provides easy to absorb diet. However, for vegans it is not the case; since plant based diet provide low absorption levels of iron. Here, vitamin C is the key because it assists body to absorb iron from plant based sources. This reduces risk of iron deficiency and controls the causes of anaemia.

Coming back to immunity vitamin C encourages production of phagocytes and lymphocytes. These components protect our body from various infections. Vitamin C also boosts skin defensive system against external factors like dust, pollution and other pathogens. It shortens healing period of wound. It has been observed that people with pneumonia were having lesser levels of vitamin C.

Few other advantages of Vitamin C include protection of memory, brain and spin functions and against dementia. It also lower’s risk of gout’s disease. During older times, Vitamin C was used for preventing and treating scurvy. Newer research shows that vitamin C is can also help body to fight against the common cold. Vitamin C which is also called as ascorbic acid is indeed very important when it comes to our tiresome daily life. It should be included in our diet if you are looking forward to holistic nutrition practices in modern era.

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