Vitamin C, also known as ‘ascorbic acid’, is a water soluble vitamin and a powerful antioxidant, that's why I absolutely love this vitamin. Beside it protects the body from free radicals, which play an essential role in aging (oh yes, once you'll reach 40+ you'll know ;)). In addition, it helps strengthen the blood vessels and muscles. However, humans cannot synthesise this vitamin internally. Hence, our vitamin C intake depends only on natural foods and artificial supplements.
1. Vitamin C intake
You can obtain reasonable amounts of vitamin C from certain fruits and vegetables. Citrus fruits such as oranges, strawberries, gooseberries and grapes and leafy vegetables like cabbage, cauliflowers, etc., are excellent sources of this vitamin. In addition, potatoes, red peppers, parsley and brussel sprouts contain considerable amounts. However, make sure to cook food briefly at low temperatures to preserve the vitamin in your food.
2. Boosts your immunity with vitamin C
Various studies suggest that Vitamin C deficiency can decrease the body’s resistance to specific pathogens. So, including it in your diet helps fight various infections and allergies, strengthening the immune system. I simply prepare a 'boosting' juice first thing in the morning (mix one orange, squeeze one juice of one lemon, add 2 teaspoons of ground ginger ;) voila, that's it). And repeat that whenever needed. It's on my list pretty much from late autumn to beginning of spring ;).
3. Vitamin C for your 'youthful' skin
Clinical trials prove that vitamin C prevents skin sagging, reduce wrinkles, protects from UV rays and improves skin elasticity. Therefore, it is widely used in face packs, creams, and moisturisers too - so start reading labels and only choose the right ones ;).
4. You can have great, healthy hair again
Dry and flaky skin can lead to the clogging of hair follicles. As a result, it prevents hair growth and leads to hair fall. However, vitamin C will sure help fight the bacteria in the scalp and prevents premature greying of hair ;).
5. Vitamin C helps prevent iron deficiency
And you should know by now, that iron is an essential nutrient that serves multiple functions. It builds red blood cells and assists the transportation of oxygen throughout the body. And vitamin C absorbs the iron from your diet. It further converts it into an easily absorbable form. 100 mg of vitamin C can improve iron efficiency in the body by 67%. Beside, according to research, it helps lower the chances of contracting anaemia.
6. Vitamin C protects cells from free radical damage
Our bodies produce free radicals due to cigarette smoke, air pollution, excessive sunlight, and normal metabolism. However, vitamin C is an antioxidant that protects your cells from free radical damage. As a result, it stops untimely ageing and prevents diseases like cancer and heart diseases, as mentioned above. In other words, it avoids the harmful effects of pollution around us.
7. Vitamin C will help you in your weight loss journey
Adequate levels of vitamin C can foster weight and fat loss by increasing body fat oxidation during exercise and enhancing metabolism. So, including citrus fruits or leafy vegetables in your diet before or after your exercise routine can fasten fat loss ;). Yp!
8. And what are vitamin C rich foods?
Now that we know the many benefits of Vitamin C let’s look at a few foods rich in Vitamin C. Well known as a potent antioxidant and containing nutrients to enhance skin, immune system, bone, and collagen tissue health, vitamin C is abundantly found in the following food items. Remember, the recommended daily intake of vitamin C is 90 mg for adults. However, since humans can’t naturally produce this vitamin, we should eat vitamin C rich foods to fulfil this requirement :).
- Vitamin C is rich in broccoli
Broccoli is one of the richest sources of vitamin C. In addition, it has loads of fibre and plenty of antioxidants, which help keep inflammation down. The best way to eat broccoli is to steam it for 5 minutes (in fact always steam leafy vegetable for about 5 min or less!!). It allows the veggie to keep more vitamin C inside than other methods like boiling. You should look for brightly coloured stalks and a dark greenish head that feels firm to a light squeeze.
- Vitamin C is rich in guava
Guavas contain large amounts of lycopene antioxidants. Eating one large guava can provide 126 mg of vitamin C to us. It is twice the amount you would get from eating an orange. People with high blood pressure and cholesterol levels should eat guava every day as it significantly lowers blood pressure and cholesterol levels.
- Vitamin C is rich in kiwi
One kiwi contains 71 mg of the vitamin. In addition, it helps improve immunity, reduce oxidative stress and lower cholesterol levels. It also increases blood cell activity by 20%, can decrease blood platelet stickiness by 18% and triglycerides by 15%. These factors prevent stroke and reduce the risk of blood clots.
- Vitamin C is rich in brussel sprouts
Many people eat brussel sprouts as they are rich in potassium, fibre, vitamin A, K, and folate. But only a few know that Brussel sprouts are a good source of vitamin C as well. Half a cup of cooked brussel sprouts provides 49 mg of the nutrient. Therefore, it can reduce the risk of fractures while also improving the formation of collagen.
- Vitamin C is rich in cauliflower
One cup of chopped raw cauliflower fulfils 77% of your daily vitamin C requirement. It helps prevent cellular damage, aids iron absorption and reduces cholesterol. It is also an excellent source of;
- Dietary fibre for digestion
- B vitamin for brain development
- Vitamin K to promote blood clotting
- Vitamin B6 for metabolism and choline
- Small amounts of calcium, iron, magnesium and potassium
- Vitamin C is rich in oranges
Oranges are an excellent fruit that offers considerable amounts of vitamin C; So, a 'medium sized' orange containing 70 mg of vitamin C. Citrus fruits can easily help one meet the vitamin requirement. In addition, orange juice is one of the richest vitamin C juice and contains enough antioxidants.
- Vitamin C is rich in lemons
The most accessible and most affordable source of this vitamin is lemon. Including one whole lemon in your diet fulfils 92% of one’s daily Vitamin C requirement. From adding a little lemon to your salad to having a glass of lemonade, there are several ways to include lemons in your daily diet.
- Vitamin C is rich in papayas
Papaya is good for digestion and contains anti-inflammatory properties as well. It accounts for 97% of one’s daily Vitamin C needs. Therefore, eating papaya can also aid memory.
Vitamin C Deficiency
9. The deficiency of vitamin C?
The deficiency of Vitamin C in our body is quite rare and takes months to develop. The shortage of this 'all important' nutrient essentially means that collagen formation has significantly decreased or stopped altogether. A shortage of this essential nutrient may lead to scurvy and severely affect the body’s ability to repair itself. The symptoms of this deficiency (potentially) include fatigue, muscle and joint pains, easy bruising, poor immunity, swelling of gums, dry and damaged skin, poor healing of wounds, unusual alterations in bones and unexplained weight loss.
Remember, vitamin C is a solution for overall health and better immunity, especially in life after 40. The benefits of Vitamin C indeed make it one of the essential vitamins that ought to be a part of everyone’s diet. It will (for sure) help you regulate aging and look more youthful ;).
Until next time, S.
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