The Role of Vitamin C in Human Nutrition
Vitamin C is a nutrient that your body requires to produce blood vessels, cartilage, muscle, and bone collagen. Vitamin C is also essential for your body’s healing process and aids in the absorption and storage of iron in the body.
Although your body does not generate vitamin C, you must obtain it through your diet or it is also made available in the form of an oral supplement, either a capsule or chewable pills.
Adult men should consume 90 milligrams of vitamin C per day, while adult women should get 75 mg.
A good diet provides enough vitamin C for the majority of people. A lack of vitamin C is more likely in:
- People who smoke or get exposed to it.
- People who have a limited diet.
- People who have a specific type of cancer or gastrointestinal conditions.
- If a person has a severe deficiency of Vitamin C, then it can lead to a disease called scurvy. This disease can cause anemia, bruising, and bleeding gums.
- A good diet provides enough vitamin C for the majority of people. Vitamin C supplements may aid people who are sensitive to vitamin C deficiency.
What Does Vitamin C Do for the Skin?
Vitamin C is an antioxidant that helps protect your cells from free radical damage. Thus, it can do wonders for your skin as well. Vitamin C’s antioxidants may aid in the defense against UV radiation damage.
However, It cannot be used in place of SPF because it does not absorb UVA or UVB radiation. However, if UV rays do penetrate your skin, some evidence suggests that vitamin C can help mitigate the damage.
Many anti-aging products contain vitamin C. Some studies show that using it for at least 12 weeks can help lessen the appearance of wrinkles. A healthy diet abundant in this substance may also be beneficial. According to studies, persons who consume more vitamin C have fewer wrinkles.
It is not just about lotions and serums; food containing vitamin C also promotes healthy skin; Citrus fruits, tomatoes, peppers, kiwis, and strawberries are all high in them.
Which Foods are Highest in Vitamin C?
As previously stated, numerous fruits and vegetables are high in vitamin C. It acts as a potent antioxidant in the body and helps with immunological function, neurotransmitter development, collagen synthesis, and other processes. Including adequate vitamin C in your diet may help lower your risk of common health problems such as heart disease.
There is an Australian native food named the ‘Kakadu plum’ which is known to have the highest concentration of vitamin C, even more than oranges. It contains up to 2,907 mg per 100 grams.
There are many varieties of food that contain vitamin C such as kiwis, lemons, pineapple, cantaloupe, strawberries, and more. While citrus fruits are the most well-known source of vitamin C, a wide variety of fruits and vegetables are also high in vitamin C and may even surpass citrus fruits in terms of the Vitamin C content.
To conclude, Vitamin C is required for the growth, development, and repair of all bodily tissues. It is also essential for good health and aids in the formation and maintenance of bones, skin, and blood vessels.
Vitamin C is abundant in fresh fruits and vegetables. Some people utilize supplements, but it is always a good idea to consult with a healthcare practitioner first to ensure that they are safe to use.
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