Nutrient C assumes a significant part in our well-being. It is essential for life. Unfortunately, our bodies don't make it, so grab a glass of orange juice and read more about the benefits of vitamin C.
It reduces the risk of heart disease
Epidemiological and observational studies have found an association with vitamin C and a lower risk of heart disease, low blood pressure, and stroke. "Nutrient C further develops platelet capacity and improves vascular unwinding," says Frey. This permits the blood to move all the more unreservedly, which diminishes the danger of heart issues.
Protects your skin from the sun
Ketamine C may lower the risk of melanoma. This is what the International Journal of Vitamin and Nutrient Research says. Frey warns that we don't have a clear understanding of how vitamin C behaves in the skin. But we know that aging and ultraviolet rays reduce the number of nutrients in it. Vitamin C also protects against sunburn with regular topical application.
It decreases inflammation
Inflammation is your body's response to stress, pollution, and even today's exercise. The cycle makes free revolutionaries that annihilate cells. Vitamin C fights these free radicals to help your body heal wounds and daily inflammation.
The benefits of vitamin C for women
Ascorbic acid is considered a beautiful, youth, and healthy vitamin. It not only enhances the immune system, helps against viruses, but also stimulates the production of collagen, rejuvenating the body internally and externally. For women, it is useful in fighting age-related skin changes, pigmentation. In addition, Vitamin C helps remove toxins and toxins from the body, regulates metabolism, improves menstruation, improves brain function, and increases energy levels.
During pregnancy
According to the World Health Organization, vitamin C use during pregnancy reduces the risk of rupture of the umbilical cord and premature rupture of membranes. Studies have also shown that ascorbic acid reduces the chances of anemia during pregnancy. Nevertheless, in general, ascorbic acid does not affect premature birth, stillbirth, and intrauterine growth retardation. Consult your doctor before use.
It helps you to lose weight.
According to the Journal of the American College of Nutrition, you burn 30% more fat during exercise when you have adequate levels of vitamin C. It helps in the channels that regulate fat oxidation, energy expenditure, and energy consumption - all of which help in losing weight. When there is enough vitamin C, your body can do its job more efficiently.
Relieves colds
When it comes to fighting the common cold, our mums take raspberry jam and tell you you need vitamin C. According to Frey, the evidence for vitamin C's ability to fight the common cold is conflicting. However, vitamin C is just one of the many vitamins that keep our immune system healthy. So it’s important to remember one thing: strong immunity means less disease.
He is fighting cancer
One of the most interesting benefits of vitamin C is its potential cancer-fighting effect. Research by the National Institutes of Health has shown that intravenous vitamin C infusion can enhance the impact of chemotherapy on disease cells, particularly in pancreatic malignant growth. This therapy is in phase II clinical trials, and it may soon become common practice in the fight against this disease, which affects more than 1 million people daily. Other studies have shown that intravenous vitamin C injections improve the quality of life of cancer patients.
How much vitamin C is sufficient?
The greater part of the examination by Moyad and his associates utilized 500 mg of nutrient C every day to accomplish wellbeing results. This is much higher than the daily RDA of 75-90 mg for adults. " Except accepting you eat an agreeable number of verdant food assortments, you might have to take an enhancement C improvement to get the advantages in general," says Moyad. He recommends taking 500 mg a day in addition to eating five servings of fruits and vegetables.
" For a considerable number of individuals, it isn't judicious to use the ideal serving of food varieties developed from the beginning, while at the same time taking an upgrade once a day is ensured, convincing and profitable," says Moyad. He also noted that only 10% to 20% of adults get the recommended nine servings of fruits and vegetables daily.
Vitamin C daily intake
Vitamin C enters the human body with food and medication, whereas the daily dose for an adult should not exceed 90 mg. Ascorbic acid dosage for different ages:
- Babies above six months - 40 mg;
- Children from 7-12 months - 50 mg;
- Children aged 1-3 years - 40 mg;
- Children aged 4-8 years - 45 mg;
- Children 9-13 years old - 50 mg;
- 14-18-year-old girls - 65 mg
- Boys aged 14-18 years - 75 mg
- Men aged 19 and over - 90 mg;
- Women 19 years of age and older - 75 mg.
What foods contain vitamin C.
- vitamin C (per 100 g)
- Rosehip - 650 mg;
- Sea buckthorn - 200 mg;
- sweet pepper (bulgarian) - 200 mg;
- black currants - 200 mg;
- Kiwi - 180 mg;
- -Dried porcini mushrooms - 150 mg;
- Parsley - 150 mg
- Brussels sprouts - 100 mg;
- Dill - 100 mg
- Broccoli cabbage - 89 mg;
- cauliflower 70 mg
What Vitamin C does in the body
Disadvantages of Vitamin C and contraindications
Vitamin C can cause itchy skin, abdominal pain, increased gas production, dizziness, and insomnia when used sparingly and in excess of daily routines. When prescribing ascorbic acid, there are many restrictions - it can not be used with diabetes, gastrointestinal diseases (gastritis, ulcers), increased blood clotting, the formation of thrombi, kidney failure, allergic reactions.
How to point out vitamin C deficiency.
Early symptoms of vitamin C deficiency include: bleeding gums, skin elongation, hair loss, and slow growth, recurrent joint pain and cold, drowsiness and fatigue during the day, recurrent nose bleeds ۔ In addition, ascorbic acid deficiency affects the skin - it dries out, dry out, wrinkles form quickly, and nails begin to crack and break.
Overdose
Do not take more than the daily amount of vitamin C, otherwise, it will cause health problems. Long-term use of high doses can lead to disturbances in the absorption of vitamin B12, formation of kidney stones, increased concentration of uric acid, disturbances in the gastrointestinal tract and nervous system, and rashes on the skin. If there is an excess of ascorbic acid during pregnancy, there is a possibility that the newborn will have a rebound screw.
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