Why you should take Vitamin C every day
Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that is found in many fruits and vegetables. It is an essential nutrient that is required for the development and maintenance of many body tissues, including the skin, bones, and blood vessels. Vitamin C is also a powerful antioxidant that can help protect the body against damage from free radicals.
The recommended daily intake of vitamin C is 75-90 mg for adults. However, many people do not consume enough vitamin C through their diet and may need to take supplements to reach the recommended intake. Vitamin C supplements are available in both capsule and tablet form.
Vitamin C has numerous health benefits, including boosting the immune system, reducing inflammation, and helping to prevent heart disease. It can also help to improve the appearance of skin by reducing wrinkles and protecting against damage from ultraviolet (UV) radiation.
Despite its many benefits, it is important to remember that vitamin C is a water-soluble vitamin and therefore any excess will be excreted in the urine. This means that it is difficult to overdose on vitamin C from dietary sources alone. However, taking too much vitamin C from supplements can cause side effects such as diarrhea, nausea, and abdominal cramps.
For people looking to increase their intake of vitamin C, there are many foods that can help, including citrus fruits, kiwifruit, broccoli, Brussels sprouts, and green peppers.
Q: What is the healthiest food?
A: There is no such thing as the ‘healthiest food’ as it depends on an individual’s nutritional needs. However, some foods are generally considered to be healthier than others because they are lower in calories and fat and contain more vitamins, minerals, and fiber. These include fruits and vegetables, lean meats and fish, whole grains, legumes, nuts, and seeds.
Vitamin C has many different roles within the body.
For example:
*Boosting immune system: Vitamin C is involved in many aspects of the immune system including increasing antibody responses and activating specific T cells that fight infection.
*Reducing inflammation: Vitamin C can reduce levels of proinflammatory markers like cytokines.
*Preventing heart disease: Vitamin C has been shown to reduce cholesterol synthesis and to lower blood pressure within the body.
*Protecting against cancer: Some studies have suggested that vitamin C may offer some protection against cancer by preventing damage to DNA.
*Improve appearance of skin: Vitamin C is involved in collagen synthesis—the main structural protein within the skin which helps it to stay looking young by reducing wrinkles.
Fast facts about vitamin C
- Vitamin C has many important functions in the body, including boosting immunity and reducing inflammation
- It can also help to prevent heart disease, protect against cancer, and improve the appearance of skin
- Vitamin C is found in foods such as citrus fruits, bell peppers, broccoli, Brussels sprouts, sweet potatoes, tomatoes and kale.
- Vitamin C supplements can cause potentially serious side effects if consumed in excessively large doses. Diarrhea can be one symptom of too much vitamin C intake.
Functions
- Boosting immune system: Vitamin C is involved in many aspects of the immune system including increasing antibody responses and activating specific T cells that fight infection.
- Reducing inflammation: Vitamin C can reduce levels of proinflammatory markers like cytokines.
- Preventing heart disease: Vitamin C has been shown to reduce cholesterol synthesis and to lower blood pressure within the body.
- Protecting against cancer: Some studies have suggested that vitamin C may offer some protection against cancer by preventing damage to DNA.
- Improve appearance of skin: Vitamin C is involved in collagen synthesis—the main structural protein within the skin which helps it to stay looking young by reducing wrinkles.
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