Vitamin C (also known as ascorbic acid) is an essential nutrient found in a variety of fresh fruits and veggies. You can also find it in supplement form.
While it’s unlikely to cure a cold, research shows that getting plenty of vitamin C may help you get over it more quickly. It’s also a powerful antioxidant that helps protect against free radical damage.
1. Strengthens Your Immune System
Vitamin C, or ascorbic acid, became known as an immune-boosting super nutrient after Nobel Prize winner Linus Pauling touted its benefits in several books. He claimed that large doses of the nutrient could prevent the common cold and even thwart more serious illnesses like cancer and heart disease. Although research hasn’t fully supported some of his bolder claims, vitamin C is a powerful nutrient with many health benefits.
Vitamin C acts as an antioxidant, neutralizing free radicals that can damage cells and genetic material. It also helps the body absorb iron, which is crucial for healthy red blood cell production. The following list of L-ascorbic harmful enhancing advantages is supported by studies. For ED treatment, you must use Buy Fildena Online and Fildena 120 mg. In addition to its immunological roles, vitamin C also supports normal tissue repair and strengthens the fatty membranes of blood vessels, joints, and skin, according to a 2017 report published in Nutrients.
As a water-soluble nutrient, vitamin C isn’t stored in the body, so it’s important to consume it daily. It’s found in a variety of foods including oranges, kiwi fruit, berries, bell peppers, broccoli, and kale. The recommended daily intake is 75 milligrams per day for adults. If you want to supplement with vitamin C, be sure to consult a Registered Dietitian or pharmacist, as taking too much of the nutrient can have harmful effects.
In the immune system, vitamin C encourages the production of white blood cells called lymphocytes and phagocytes that help fight infection. These cells can kill invading pathogens and destroy bacteria, viruses, and other microbes. Additionally, several studies have found that vitamin C can enhance the chemotactic and bactericidal properties of neutrophils.
While there’s not enough evidence to prove that vitamin C prevents the common cold, there is strong evidence that it shortens the duration of symptoms in some people. Other studies suggest that it may reduce the risk of developing more severe complications, such as pneumonia and lung infections. A study published in the American Journal of Clinical Nutrition in 2015 found that those with the highest concentrations of vitamin C in their blood had a 42% lower risk of stroke compared to those with the lowest concentrations.
2. Strengthens Your Bones
Vitamin C is not only an antioxidant that protects against infection, but it also promotes the formation of collagen, a protein that makes up 30% of our bones. This makes it possible for mineral deposits, such as calcium and phosphorous, to bind to the bone matrix. Vitamin C has also been shown to stimulate bone-building cells, improve calcium absorption and enhance vitamin D’s effect on bone metabolism.
Studies have shown that people who consume high amounts of vitamin C tend to have stronger, healthier bones. The Framingham Osteoporosis Study found that hip fracture risk was reduced by 5% for every 50 mg increase in daily vitamin C intake. Other clinical trials have shown that Vitamin C increases bone density in postmenopausal women.
Adding foods rich in Vitamin C to your diet is the best way to get the benefits of this nutrient. Foods that contain vitamin C include fresh berries, kiwi, tomatoes, red bell peppers, and orange juice. Cooking methods that don’t use high heat and short cooking times preserve the most vitamin C in foods.
Leafy green vegetables are also a good source of Vitamin C, as well as calcium. These are a staple of a healthy vegetarian or vegan diet, along with beans and fortified plant milk.
Vitamin C is a water-soluble vitamin that’s not stored in the body, so it needs to be consumed each day. A diet containing the recommended amount of Vitamin C is crucial for keeping your immune system functioning well.
Because humans and apes cannot make their Vitamin C, it’s important to consume this nutrient in your diet regularly. If you’re having trouble getting enough of this nutrient through the foods you eat, consider taking a nutritional supplement formulated for bone health. Look for one that contains balanced, therapeutic levels of Vitamin C as well as calcium and magnesium. This will ensure that these key nutrients are properly absorbed and utilized by the body for optimal bone health support. We recommend our exclusive Better Bones Builder, which offers a combination of these nutrients in their most bioavailable forms.
3. Strengthens Your Eyes
Vitamin C is a water-soluble vitamin that promotes healthy blood vessels, including those in your eyes. It is a powerful antioxidant, helping to reduce the imbalance between free radicals and antioxidants that contributes to age-related eye conditions such as cataracts and macular degeneration. It is also required to produce collagen, a protein that gives your eyes its structure. Vitamin C is found in many fruits and vegetables, such as strawberries, blueberries, oranges, bell peppers, tomatoes, and leafy greens. It is best to get vitamin C from your diet, but a high-quality multivitamin that contains vitamin C and other essential vitamins can also be beneficial.
Vitamin E is a fat-soluble vitamin that enhances the effects of vitamin C. It also acts as an antioxidant, protecting your body’s cells from damage. Research suggests that consuming diets rich in vitamin E can help protect against the development of certain types of cataracts and age-related macular degeneration.
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This nutrient is found in nuts, seeds, and cooking oils, such as peanut oil, as well as in avocados, salmon, and sunflower seeds. It is also a component of the AREDS daily supplement for treating age-related macular degeneration.
Polyunsaturated fatty acids are an important part of a balanced diet, and omega-3 fatty acids are particularly good for your eyes. These nutrients may reduce your risk for diabetic retinopathy, help relieve dry eyes and prevent AMD. Omega-3 fatty acids are found in fish, such as salmon, tuna, and sardines, as well as in walnuts and flax seeds. If you do not consume enough of these essential fatty acids, you can take a high-quality omega-3 fatty acid supplement that contains DHA.
4. Strengthens Your Heart
A nutrient and antioxidant, vitamin C has been linked to several health benefits including boosting the body’s natural defenses and reducing chronic diseases. It also helps produce collagen and reduces oxidative stress. This essential nutrient is found in many foods including fresh fruits and vegetables, and can be taken as supplements as well.
A high intake of vitamin C has been linked to a lower risk of heart disease and cataracts. Some studies have also shown that vitamin C may slow the progression of age-related macular degeneration, but further research is needed. This is likely due to the vitamin’s antioxidant properties, which help neutralize free radicals and other harmful molecules that cause damage to cells and tissues.
Cohort and randomized trials have shown that higher dietary vitamin C intakes are associated with reduced risk of cardiovascular disease. However, large randomized trials have not shown that supplemental vitamin C reduces the incidence of major cardiovascular events. The Physicians Health Study II, a recent randomized controlled trial, followed 14,641 males and showed that long-term supplemental vitamin C (500 mg daily) did not significantly reduce the risk of nonfatal myocardial infarction or stroke, or overall mortality.
While more research is needed to support the claim that a high intake of supplemental vitamin C reduces heart disease, it’s been shown to improve cardiovascular risk factors such as blood levels of cholesterol and triglycerides. Vitamin C can also strengthen the vascular system by increasing the production of nitric oxide, which is responsible for vasodilation and lower blood pressure.
In addition, vitamin C helps the body absorb iron. It is especially effective when eaten at the same time as heme iron, which is found in meat and seafood. However, too much supplemental vitamin C can lead to diarrhea and kidney stones.
It’s best to get your vitamin C from a diet full of whole, fresh foods such as fruits, veggies, and some nuts and seeds. If you’re unsure how to incorporate more vitamin C into your diet, consult with a healthcare professional. A reputable practitioner will be able to assess your individual needs and recommend a safe dosage.