How to get the most Vitamin C benefits
Vitamin C (ascorbic acid) is a water-soluble vitamin that plays a role in maintaining the health of the body’s connective tissue as well as acting as an antioxidant. Our body cannot actually create vitamin C and as it is water soluble we need to consume it daily to ensure that our body is fully nourished and to maintain healthy cells.
It is important that you include foods rich in vitamin C in your diet, particularly fruits and vegetables. This amazing vitamin has many incredible benefits including protecting against heart disease, prenatal problems, eye disease, loss of collagen and connective tissues.
Vitamin C is an important antioxidant; it binds itself to free radicals to help to prevent the onset of disease.
How much vitamin C do I need?
Adults need 40mg of vitamin C a day. The body can’t store vitamin C, so it’s important that we consume it daily.
What are the signs of vitamin C deficiency?
If you eat fresh foods you will get ample vitamin C, however if your staple foods are pre packaged then you may start to get some symptoms of deficiency.
- Bleeding gums
- Gingivitis of the gums
- Bruising easily
- Slow wound healing
- Dry red spots on the skin
- Dry hair
- A weakened immune system including susceptibility to colds.
- Rough scaly skin
- Lower metabolism
- Painful joints
- Aged skin
Long-term deficiency can lead to more serious conditions:
- High blood pressure and increased stroke potential
- Hardening of the arteries
- Certain Cancers
Can I take too much vitamin C?
Are there times when I need to increase my consumption.
Taking Vitamin C supplementation
Vitamin C supplements come in many forms. However, if you take our supplements both Collagen Shots and Veggiecol have high levels of vitamin C to assist with collagen formation.
It makes it an easy way to make sure that you are consuming your daily dosage.
Foods that are rich in Vitamin C
Vitamin C levels diminish as soon as the product is picked. An orange loses 50% vitamin C as soon as it is picked and a further 50% of the remaining vitamin C every week. Bearing this in mind it is essential to eat fruit and vegetables as fresh as possible.
- Citrus fruits
- Green leaves
To get the most benefits eat your fruit and vegetables raw and eat fresh ones where possible.
Discover foods that are rich in vitamin C Did you know these foods are actually packed full of vitamin C
What are the benefits from Vitamin C?
1. Vitamin C Promotes healthy skin and collagen formation.
Clinical trials show that taking high doses of vitamin C can help to naturally slow ageing by decreasing the appearance of wrinkles and dry skin. It helps to support the production of key proteins, elastin and collagen. It is these proteins that give skin, tendons and fibres strength, flexibility and elasticity.
Copper works synergistically with vitamin C to increase the benefit of elastin production.
2. Aids absorption of minerals
A healthy balance of vitamin and minerals is essential for nutrient absorption. For example, iron is more readily absorbed when eaten with foods that contain vitamin C. To get the full benefits, squeeze lemon on your fish and add green veggies to meat dishes.
3. Works as a powerful antioxidant
Vitamin C helps in the protection against damaged cells by targeting rogue molecules which can be a catalyst for further damage in the body.
Try this antioxidant boosting recipe Green Smoothie
4. Boosts the immune system
Stress can cause a weakened immune system and vitamin C has proven to be helpful to those who suffer from stress.
5. Helps to fight off colds and flu
Vitamin C has been used for many years to boost our immune system. It is recommended that you take higher doses when you want to fight off coughs and colds.
6. Supports cancer treatment
There is evidence to show that consuming vitamin C can enhance cancer treatments.
7. Increases physical performance
Supplementing with vitamin C helps to improve muscle strength and endurance. Vitamin C can improve oxygen intake during sporting activities.
Many trials have been carried out on Vitamin C. Here is a comprehensive of health benefits as accepted by EFSA (European food safety association).
- Contributes to maintaining the normal function of the immune system during and after intense physical exercise.
- Contributes to normal collagen formation for the normal function of blood vessels.
- Contributes to normal collagen formation for the normal function of bones.
- Contributes to normal collagen formation for the normal function of cartilage.
- Contributes to normal collagen formation for the normal function of gums.
- Contributes to normal collagen formation for the normal function of the skin.
- Contributes to normal collagen formation for the normal function of teeth.
- Contributes to normal energy-yielding metabolism.
- Contributes to normal functioning of the nervous system.
- Contributes to normal psychological function.
- Contributes to the normal function of the immune system.
- Contributes to the protection of cells from oxidative stress.
- Contributes to the reduction of tiredness and fatigue.
- Contributes to the regeneration of the reduced form of vitamin E.
- Increases iron absorption.
If you enjoyed this article please share it below.
You can read more articles on health at our Lifestyle page.