Why isn’t my diet plan working? What is causing my slow metabolism? Why are my joints painful? These are perhaps the most asked questions from a modern-day nutritionist.
While most cases require a thorough inspection; a substance as simple as vitamin C could be the solution to most of the nutrition-related problems today.
Otherwise known as ascorbic acid, vitamin C is one of the most basic requirements of a human body. It is primarily a water-soluble vitamin that aids in numerous functions performed by the body. Being water soluble implies that any excess intake would be filtered out and removed from the body through urine.
Vitamin C is a vital substance that is needed by the body for effective growth and repair of cells. It aids in the manufacture of a protein named collagen which in turn is used in the production of skin cells, ligaments, and the blood vessels. These functions mean that everyone, however old they may be, requires this vitamin.
The need for vitamin C is increased even further when it comes to athletes or women. For athletes, it aids in the clotting of the blood in case of a trauma and blocks out the proteins that cause inflammation. In the case of women, it helps in strengthening of the liver which keeps the estrogen levels in check throughout the menstrual cycle.
Vitamin C, in its dissolved form, helps in controlling the heavy blood flow experienced by women affected by endometriosis.
Apart from aiding in the usual functions of the body vitamin C has some hidden benefits as well. It helps in reducing stress levels when taken regularly. Plus, it strengthens the walls of the arteries. Due to this, hypertensive patients have seen a significant reduction in average blood pressure levels.
Perhaps the most sought-after aid offered by the use of vitamin c is the improved assimilation and metabolism. People eager to lose some fats are hugely interested in it. People with little amounts of vitamin C in their bloodstream have been found to have high body fat and waist measurements. The deficiency of this vitamin can cause nosebleeds, bruising, scaly skin, and scurvy.
Vitamin C is the best possible natural antioxidant which means that it can help in protecting against the damage caused by free radicals. Having a high antioxidant content means that it can help prevent and control many diseases including vascular disease, diabetes, and dementia. As the human body cannot produce or store vitamin C, it has to be taken as part of the daily diet.
The optimum quantity varies from individual to individual. The Food and Drug Administration (FDA) has set a generally acceptable intake level for different age groups.
In the case of children under 12 months of age 50 milligrams, a day is the recommended intake and it keeps on increasing with the body size. For adolescent boys and girls, the recommended numbers are 75mg and 65mg respectively. Daily dosage for adult men and women is 90mg and 75mg respectively.
Vitamin C supplements are prescribed to women who are trying to conceive. Pregnant women are advised to take extra Vitamin C throughout their pregnancy, however, it is recommended to keep the daily dosage of vitamin C below 1000mg.
Many natural, as well as synthesized products, contain vitamin C. Some prime examples of these foods include:
- Rose hips
Vitamin C is indeed one of the most basic components of a balanced diet yet it is the most overlooked one. Not getting enough of the vitamin can have bad consequences on the body and its functioning. So, whether you are trying to lose weight or build up, taking a rich amount of this vitamin can take you a long way in achieving your fitness goals.