Why Do You Need Vitamin C In Your Diet ?


 Vitamin C, is an important vitamin for the formation of collagen. It is a protein that builds muscles, bones and blood vessels. Vitamin C also helps in the absorption of iron and helps maintain bones and teethAscorbic acid, or vitamin C, is considered a panacea for many diseases and health problems. However, this amazing vitamin cannot be made by the body and must be ingested.


Why do you need vitamin c in your diet ?


Amazing Benefits of Vitamin C


Vitamin C plays a role primarily for our health, it is a protector in the body. It is necessary in the synthesis of collagen in connective tissue, the conversion of cholesterol into bile acids and steroid hormones. Vitamin C is an excellent antioxidant and helps protect the body against pollutants. It helps to strengthen the walls of the capillaries and even to prevent blood clotting and bruising. 


This vitamin is considered as a biological reducer, it also contributes to the prevention of degenerative diseases, cardiovascular diseases and certain cancers. Vitamin C also promotes healthy cell development, normal tissue growth, repair, and good calcium absorption. It is needed to help protect against infections, lower cholesterol and high blood pressure, and prevent arteriosclerosis.


The effects of vitamin C deficiency?


Vitamin C has an essential role for our health. When there is a deficiency of this vitamin in the body, various health problems can arise. Vitamin C deficiency can lead to poor healing of wounds, hemorrhages under the skin, poor digestion, bleeding gums. Low levels of vitamin C are linked to several factors, including high blood pressure, stroke, gallbladder disease, and some cancers.



What dosage of vitamin C?


When using vitamin C therapeutically, the dosage is usually increased significantly, but there is also a level of toxicity. For adolescents and adults, between 75mg and 80mg, for women 100 mg during pregnancy and 150 mg during breastfeeding. In general, the recommended dietary intake of this vitamin is 65 to 90 milligrams per day.

People who smoke cigarettes are encouraged to consume 40 mg more vitamin C per day. Men should also consume more vitamin C than women. This is because smoking depletes vitamin C levels in the body, which subsequently damages cells.


What are the symptoms of vitamin C deficiency and best sources of vitamin C?


Symptoms of vitamin C deficiency include: bleeding gums due to ruptured blood vessels, poor healing, weak immune system, including vulnerability to cold and other infections and diseases.

The best way to get the required amount of vitamin C is to eat a variety of foods containing this vitamin. Eat a healthy, balanced diet does not need vitamin C supplements.

The body does not produce vitamin C, it must be obtained from fruits or vegetables. There are excellent sources of vitamin C are such as: lemon, oranges, olives, guava, green peppers, papaya, strawberry, watermelon, kiwi, mango, broccoli, tomatoes, cauliflower, cabbage as well as juices enriched with vitamin C.

Vegetables are a good source of vitamin C such as spinach, red and green peppers, fresh tomatoes and potatoes. Vitamin C is sensitive to air and heat, so it is best to eat raw or semi-cooked fruits and vegetables in order to retain all their vitamin C content.


How to store foods to store vitamin C


Vitamin C can be lost from food during cooking or storage. To avoid loss of vitamin C: Serve fruits and vegetables raw as much as possible. Steam food or in a very small amount of water. Cook the potatoes in their skins. Make sure you wash off any dirt on the outside of the potato. Store cut and raw fruits and vegetables in an airtight container; do not soak or store in water. Vitamin C easily dissolves in water.


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