Vitamin C tablets are a staple in most people's supplement stores, and for good reason. This antioxidant-rich vitamin is well-known for supporting many body sections. The highest amounts of vitamin C are found in our white blood cells, our eyes, adrenals, and brain. Vitamin C plays a vital role in collagen production for the skin and supporting our stress response. But, with so many types of vitamin C available, it can be a little confusing. So, let's explore vitamin C in more detail.
What is Vitamin C?
In nature, vitamin C is a complex molecule. It is composed of a variety of phytonutrients, including ascorbic acid and bioflavonoids. In supplements, we often take vitamin C in the form of sodium ascorbate, calcium ascorbate, or ascorbic acid. Vitamin C is a water-soluble nutrient which means it dissolves in water. When a nutrient is water soluble, we need to include it in our diet regularly as it is stored in the body for only a few days. Along with Vitamin C, B complex vitamins are also water-soluble.
Unfortunately, humans, like many other animals, do not make vitamin C inside our bodies, so we have to include it in our diets. It is an essential nutrient and without it, we can suffer from its deficiency which ultimately ends in scurvy, but at the same time, it can also deplete the body.
How much do we need?
Researchers at the University of Otago found that eating two kiwi fruits per day provides about 200 mg of vitamin C and is an ideal way to consume vitamin C. Their research has shown that generally, people reach vitamin C saturation in the body after eating about 200 mg. MG. MG. MG. MG., because vitamin C is highly recyclable in the body. However, when we are not living in an ideal balance, or if we need extra nutrition, a good dose of vitamin C from a supplement is a useful option and comes in a variety of forms to suit your lifestyle and dosage needs. . , is available. It depends on how it is taken.
The recommended daily intake (RDI) of vitamin C for New Zealanders is about 45 mg for adults, 55 mg for pregnant women, and 35 mg for children. It is important to note that the RDI is based on the minimum amount a person needs to avoid deficiency rather than the amount needed for optimal health, so the RDI should not be thought of as a target amount. If you're stressed, have poor digestion, don't eat a lot of fresh food, have a health problem, or smoke, your vitamin C needs may exceed the RDI! One orange contains about 53 milligrams of vitamin C, which is slightly more than the RDI.
If you're heading into the winter and want to support your body's response to illness and cold to make up for fewer days off from work and school, aim to take about 1000 mg per day in divided doses.
What are the benefits of Vitamin C?
There are several uses for vitamin C in the body.
- It supports normal healing and repair in the body as it is involved in the production of collagen and fibrin. Collagen and fibrin make up our connective tissue and aid in joint health and wound healing.
- As an antioxidant, it helps fight exposure to free radicals in the body that contribute to aging and chronic disease.
- It supports a strong immune response and our ability to recover quickly from illnesses and colds.
- As an antioxidant, it maintains healthy cholesterol levels and protects the health of the heart and blood vessels.
- Along with beta-carotene, zinc, and vitamin E, vitamin C supports a healthy macula in the eyes and good vision as we age.
- It supports healthy levels of stress hormones in the blood. Interestingly, when we are stressed our adrenal glands secrete vitamin C to balance the body.
How can you tell if you have a vitamin C deficiency?
We've all heard of scurvy, and thankfully it's relatively uncommon in developed countries, but unfortunately, it still occurs in some groups where fresh food is not eaten often. However, there are several signals that the body gives before it reaches scurvy. Some other signs to look out for include:
- easy bruising
- wounds that take a long time to heal
- nose bleeding and bleeding gums
- bright red spots around hair follicles
- Food Sources of Vitamin C
There are excellent sources of Vitamin C in nature, and nature helps us as it contains many of the fruits that we need most in winter. Here are some of the best sources of Vitamin C and their estimated Vitamin C value:
Capsicum 240 mg per fruit
Blackcurrants 190 mg per cup
Gold Kiwi 90 mg - 100 mg per fruit
Broccoli 90 mg – 100 mg per cup
Orange 70 mg – 80 mg per fruit
Feijoa 30 mg – 40 mg per fruit
Bottom Line:
Vitamin C is an important nutrient and should be included in the daily diet. Its role in our health is enormous: protecting against viral diseases, fighting inflammation, maintaining immunity, contributing to the strength of the muscles built into the body, and healing our skin.
Since this vitamin is not dehydrating, daily intake is necessary for a healthy body. While 100 mg per day may seem like a high level, it's easy to meet your needs. One orange contains 70 mg of vitamin C! Drinking two a day or taking a vitamin every day can go a long way in meeting your daily needs. So make sure you eat your fruits and vegetables! Our body produces vitamin C! If you want to buy vitamin C tablets, you can choose Steadfast Nutrition. They provide best product.
