Vitamin C and How Important it is For Your Overall Health
Vitamin C, also called ascorbic acid, is an essential nutrient and it’s of paramount importance to humans for our growth and development. It is the best-known vitamin, and its function is related to the consumption of citrus fruits and our immune system. In this blog, I will detail which foods contain the most vitamin C and list the range of functions it performs in your body.
Read on to learn more about this micronutrient and all the benefits this well-known vitamin provides.
Which foods contain the most vitamin C?
The fruits which are the greatest sources of vitamin C include melons, strawberries, and citrus fruits. Although citrus fruits are best-known for their significant concentration of the vitamin, other fruits such as currants, kiwis, and lychees actually contain more vitamin C!
Furthermore, mangos, papayas, pineapples, and forest fruits are also full of this amazing vitamin.
Many vegetables have a high index of ascorbic acid. These include red peppers, green peppers, cabbages, tomatoes, spinach, broccoli, and other green leafy vegetables.
Get the right amount daily!
It is important to take the recommended daily amount of vitamin C, which in adults, in general, is 60-70 mg. If your body has a deficit of this vitamin, it can result in a lot of issues like inflamed or bleeding gums, dull skin, difficulty in your wounds healing, nosebleeds, anemia, and many other problems.
You should be aware that our bodies are not able to produce its own dose of this vitamin, so to supply it with the right amount, it is essential to get enough from your diet.
With a balanced diet, you can get the correct amount of this powerful vitamin every day. You must consume it daily, as it is a water-soluble nutrient and therefore does not remain in the body for long. Maximum levels of vitamin C in the blood are reached two to three hours after consumption of the food.
I also want to express how important it is that you do not use any supplements without medical supervision.
Eat Vitamin C rich foods raw!
It’s common knowledge that this vitamin does not accumulate in the body. Additionally, by cooking vitamin C-rich foods, they may lose a lot of their vitamin content. To see the benefits of ascorbic acid, it is important to consume these in raw or unprocessed form as much as possible.
This vitamin is stable at room temperature, so contrary to what you believe, you do not need to eat the fruit quickly after cutting it or drink it directly after making a juice from it. Ideally, you should consume the whole fruit in one day.
What are the benefits?
Vitamin C should be present in your daily diet. It has a fundamental role in the body's health and therefore it is essential to eat foods that provide us with this super vitamin. By consuming it you will be able to prevent diseases in the short and long term.
So, the body gains in many ways from the intake of this vitamin, and I will shortly explain what its main benefits are:
Mighty antioxidants!
The main benefits of ascorbic acid are its antioxidant and photoprotective effects, which prevent free radical damage. Therefore, it is an effective active ingredient if you are exposed to solar radiation or tobacco smoke.
It acts as a powerful antioxidant by preventing the oxidation of free radicals and protecting both tissues and cells. This vitamin is very important as it promotes overall health.
Strengthening the immune system
Vitamin C is an essential nutrient for your body and is most valuable when the cold weather arrives in winter. This vitamin strengthens the immune system to deal with viruses such as the common cold, flu, and even Covid-19. It even speeds up the recovery process.
Ascorbic acid boosts your immune system thanks to its ability to stimulate the production of white blood cells. For example, it has always been known that orange juice (which contains high amounts of this vitamin) strengthens the immune system. That is why the positive effect on the immune system is its best-known benefit.
Collagen production
Vitamin C contributes to the production of collagen, a substance that can repair and maintain healthy bones, cartilage, and teeth. In addition, it is one of the anti-aging products with the most scientific evidence behind it, along with retinol. As mentioned earlier, it helps with the formation of collagen, reduces hyperpigmentation, and prevents photoaging.
Aids in medical treatments.
Consuming the necessary amount of this vitamin every day is essential, especially if you are fighting an illness or chronic disease. It is also crucial to take the correct amount of ascorbic acid before undergoing medical treatment since it is proven to increase the effectiveness of certain medical procedures.
Prevents heart disease
It prevents heart issues from occurring and even reduces the chances of a heart attack. Thanks to its power to keep cholesterol at bay and prevent fat from sticking to the blood vessels.
Prevents degenerative diseases
You may have not heard about this unique benefit, although it’s truly important. Because vitamin C contains high levels of antioxidants, it can help in the prevention of degenerative diseases such as Alzheimer’s mIn fact, maintaining a diet rich in vitamin C can reduce the chances of developing Alzheimer's by 25%!
In conclusion, be sure to add your favorite vitamin C-rich foods into your diet and top up your intake with effective supplements. I am sure your body will thank you. If you found this detailed article helpful, please visit my website for more articles like this that will assist you on your health journey!
