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5 Reasons to Add More Vitamin C to your Diet


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Vitamin C has generally been regarded as very beneficial to everyone’s nutrition needs for centuries now, especially sailors who frequently fell ill from scurvy and a host of other diseases linked to a worrying lack of availability of fruit and vegetables.

 

Vitamin C, also known as ascorbic acid, is one of the most beneficial water soluble vitamins. It is important for the biosynthesis of collagen, carnitine and neurotransmitters. Most plants and animals synthesize Vitamin C for their individual needs. However, apes and humans are unable to synthesize Vitamin C due to lack of an enzyme called gulonolactone oxidase.

 

This is why, we need to ensure that our diets are rich in vitamin C and, luckily, many fruits and vegetables contain good amounts of vitamin C. It is easy to get access to it. The recommended amount of vitamin C is 75-90mg, however, recent studies have concluded that in order to get the best health benefits from vitamin C you need to have 500mg daily, which requires the use of vitamin C supplementation.

 

Best sources of vitamin C

 

Sweet potatoes

Citrus fruits

Cooked broccoli

Green peppers

Red peppers

Kiwi fruit

Tomato juice

Spinach

 

Benefits Of Vitamin C Rich Diet

 

Vitamin C is a strong antioxidant

 

Antioxidants are responsible for protecting the cells and limiting the damage by stabilizing and mopping up free radicals. So Vitamin C, Vitamin E and Beta Carotene lend their hands in keeping the body younger and protecting it against serious life threatening conditions.

 

Having a vitamin C rich diet can increase your blood antioxidant levels by up to 30%. This helps the body's natural immunity system fight inflammation.

 

Vitamin C lowers your blood pressure

 

Vitamin C is water soluble, which is why it also acts as a diuretic causing the kidneys to take away more sodium and water from the body, helping it to relax the blood vessel walls, thereby bringing the blood pressure to a lower level.

 

Lower blood pressure means that there’s a lesser chance of having a stroke and an increase in cardiovascular health, which is very important in today’s times.

 

Vitamin C boosts your immune system

 

Vitamin C does more than prevent scurvy and other diseases, it also boosts your immunity and has been found to prevent other illnesses such as colds and flu.

 

Vitamin C is beneficial for stimulating the immune system by causing an increase in the strength and protection of the organism. Due to its role in reducing inflammation, it’s main function is for immunity and general health. It helps in reducing the severity of allergic reactions and fighting off infections.

 

Vitamin C increases your iron absorption

 

The main role of iron in the body is to increase our ability to carry oxygen through the blood and a lack of it can result in anaemia. Therefore, vitamin C is very essential to this process.

 

Vitamin C helps maintain healthy skin and hair

 

If you wish to have clear skin and strong hair then vitamin C can play a big role in making sure of it. Vitamin C helps in building the protein collagen and along with an increased absorption of iron you’ll not only have healthier skin and hair but you’ll also be able to maintain it.

 

Today, collagen has gained popularity but rather than use supplements it’s better to consume collagen-rich foods such as berries and foods high in omega-3 like avocados and salmon.