Vitamin C is one of the effective and safest nutrients in our body. It may not be the cure to the common cold, but its presence in our bodies plays a significant role in the immune system.
What is it?
Vitamin C is a water-soluble vitamin that functions throughout the body. By vitamin C being water-soluble, it means that your body does not produce the vitamin by itself; moreover, it exits your body through your urine. It is also an antioxidant that strengthens your body’s natural defenses. Since it is an essential nutrient, you need to continually replenish the supply of vitamin C in your body to avoid running out of it.
Why do you need vitamin C?
What makes vitamin C, so special in our body is its curing and rejuvenating capabilities in the body. Through these capabilities, it can fend off infections, build collagen that supports skin structures, repair bones, and teeth, and heal wounds.
What quantity of Vitamin C do you need?
As stated earlier, Vitamin C is a water-soluble vitamin. It, therefore, implies that there is a specific amount of this vitamin that you require to have in your body. First of all, a balanced diet is the key to getting the right amount of this nutrient in your body. For men, the quantity of vitamin C needed is 90 mg while for women it is 75 mg. These values, however, changes when it comes to teens and children based on their age. Below is an outline.
- 0 to 6months – 40 mg
- 7 to 10 months – 50 mg
- 1 to 3 years – 15 mg
- 4 to 8 years – 25 mg
- 9 to 13 years – 45 mg
- 14 to 18 years – 65 mg for females and 75 mg for males
Where is Vitamin C found?
If you always eat vegetables and fruits, then you are eating vitamin C. Some of the foods containing high amounts of vitamin C include;
- Cantaloupe
- Orange
- Mango
- Broccoli
- Papaya
- Watermelon
- Tomato
Over the years, Vitamin C has received a great deal of attention and with good reason backed with proven facts. Some of these crucial facts of Vitamin C include;
Prevents gout attacks and reduces levels of uric acid in the blood
Gout symptoms usually appear when the amount of uric acid in blood increases. The high levels can cause the acid to crystallize and deposit on your joints. Vitamin C rich foods can help you reduce the levels of uric acid and consequently lower the risk of getting gout.
Improves iron absorption
Iron plays a variety of roles in the body. Interestingly, iron is poorly absorbed to our bodies particularly the plant-based sources of iron. With vitamin C, the absorption of iron is improved by converting iron into a form that is easier to absorb.
Helps white blood cells function better and boost immunity
Vitamin C helps to boost immunity in three ways. First is by encouraging the production of white blood cells. Second is by protecting the white blood cells from harmful molecules such as free radicals. The third is by being part of the skin’s defense system whereby it is transported to the skin to act as an antioxidant to help in strengthening the skin’s barriers.
Protects your memory as you age
Inflammation and oxidative stress near the brain increase the risk of dementia – symptoms of poor thinking and memory. Taking the required amount of vitamin C, will aid you against conditions like dementia as it has a protective effect on memory and thinking as you age.
The bottom line
Vitamin C is an essential nutrient in your body. It has been linked to many impressive health benefits such as improving iron absorption. If you have not yet added Vitamin C to your stay-healthy list, then consider adding it, and your body will thank you.