Best Vitamin C Formula

Best Vitamin C Formula

The Benefits of Vitamin B Supplements

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Vitamin B is a crucial resource in your body, yet many people don't consume enough vitamin B with diet alone. Vitamin B vitamins are necessary for both men and women, especially older adults and those with certain medical conditions. Because vitamin B comes in many forms, it can be confusing to figure out exactly how to take for the most health benefits.

Types of Vitamin B Supplements

Vitamin B complex is a supplement that contains a combination of essential B vitamins so you don't have to take multiple pills each day. Some of the most effective vitamin brands include other vitamins as well, such as biotin, zinc, vitamin C and vitamin E. If you only want to take certain B vitamins, look for individual B1, B2, B3, B5, B6 and B12 supplements. If you're pregnant or obese, you need more of these vitamins, but it's good to check with your doctor for specific requirements.

Kidney Health

B Complex is one of the best vitamins for kidney health because each vitamin it contains has an important job. Vitamins B6, B12 and folic acid help prevent anemia, and the other B vitamins, such as riboflavin, thiamine and niacin, turn the food you eat into energy. If you have kidney disease, your vitamin requirements are different than someone who doesn't have it. Vitamin B6 works to make protein and red blood cells, vitamin B12 makes red blood cells and folate maintains nerve cells and assists in making new cells.

Anxiety and Depression

Vitamin B complex vitamins help with depression and anxiety. It's believed that when you're not getting enough B vitamins in your diet, it causes an imbalance in the brain neurotransmitters that create a signal to your brain, leading to depression. Vitamins B3 and B6 added with some folic acid can help improve your mood and reduce anxiety. You can visit your local natural vitamin shop to see what they have, but if you have questions, you should speak to a physician first or do some research to make sure you're taking the right supplements.

Other Conditions

Trials using vitamins B2, B9 and B12 have shown to benefit conditions such as rheumatoid arthritis and osteoarthritis. The reason these B vitamins are the best vitamins for arthritis is because they help reduce inflammation and improve joint mobility. Vitamin B12 is one of the best vitamins for fibromyalgia because low levels of the vitamin in your body can increase symptoms, making your pain and discomfort worse and causing muscle weakness, pins and needles, and unexplained aches and pains. B vitamins are some of the best vitamins to help tinnitus, or ringing in the ear. Many patients who have chronic ringing in their ears are deficient in B12. B vitamins are also the best vitamins for older men and heart health.

What to Buy

What to buy depends on what your body needs. It's helpful to determine your vitamin requirements based on age and sex before increasing your vitamin intake with your diet. Take time to learn about the top 10 vitamin brands and search vitamin company ratings to find something that works best for you. Vitamin E is good as an antioxidant, which protects the cells, so it's another vitamin that is worth considering. Vitamin G is good for improving healing capabilities and reducing inflammation. Vitamin D3 is used for treating and preventing bone disorders by assisting the body in absorbing calcium.

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Best Vitamin C Formula

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This Fruit Is Rich In Vitamin C

This Fruit Is Rich In Vitamin C

Vitamin C content is high in not just oranges, but these other foods and vegetables as well.

The importance of Vitamin C cannot be overstated, especially so in the winter season. Apart from maintaining the overall healthy functioning of the body, this humble Vitamin has a number of health benefits. Orange and citrus fruits are supposedly the kings of Vitamin C, as they are known to have the vitamin in high quantities. It is said that a single orange can fulfil a significant portion of your recommended dietary allowance of Vitamin C. But did you know that there are many more foods that are higher in Vitamin C content than even a whole orange?

Here Are 10 Fruits And Vegetables That Have More Vitamin C Than Orange:

1. Guava

Yellow and red fruits are usually credited with having high vitamin content, but guava is a fruit that stands tall as an exception. A single guava fruit, weighing 100 grams, has over 200mg of Vitamin C content (as per the USDA), which is almost twice as high as that in an orange.

(Also Read: Calories In Guava: How To Use The Low-Calorie Fruit In Your Daily Recipes)

_{Guava is much higher in Vitamin C content than an orange.}

2. Pineapple

Pineapple is an underrated nutrient powerhouse - the fruit contains huge amounts of vitamin C. A mineral which is rarely found in natural foods, manganese, is also found in pineapple making it a great addition to the diet.

_{Pineapple can work wonders for your diet.}

3. Strawberries

Strawberries are known for their antioxidant properties all over, but they are also a rich source of vitamin C. Their vitamin C content is slightly more than that in a single orange.

_{Strawberries are powerful antioxidants as well.}

4. Kiwi

If you're looking for a healthy snack option or a way to add 'green' to your diet, Kiwi fruit is the way to go. Just one kiwi fruit contains up to 84mg of vitamin C, along with other vital vitamins such as vitamin K and E.

(Also Read: Kiwi Pizza Disgusts The Internet And This Bollywood Celebrity Agrees)

_{Kiwis are power-packed with nutrients.}

5. Mango

Mangoes are naturally high in vitamin C and beta-carotene, and thus help in boosting immunity as well. Green mangoes actually have more vitamin C content than their yellow or red counterparts.

_{Mangoes are naturally high in Vitamin C content.}

6. Papaya

Papaya is best enjoyed fresh, whether as a salad or in the form of a juice. Half a papaya, if eaten raw, provides a significantly higher amount of Vitamin C than a single orange.

(Also Read: 4 Remarkable Raw Papaya Benefits: From Internal Cleansing to Glowing Skin)

_{Papaya eaten raw can be greatly beneficial for your diet.}

7. Broccoli

Apart from being a great vegetable for maintaining overall health, broccoli is also a great naturally occurring source of vitamin C, which helps repair damaged tissue and maintaining a healthy immunity.

_{Apart from being generally beneficial, broccoli stocks up on Vitamin C too.}

8. Kale

Kale has a number of health benefits, and one of them is being high in vitamins C and K. A delicious kale juice is the way to add it to your diet or can even be replaced in pesto sauce, in place of basil.

_{Kale leaves are a great addition for a number of nutrients.}

9. Red And Yellow Bell Peppers

Red and yellow bell peppers are super rich in antioxidants, which help in maintaining eye and heart health. They also contain high amounts of vitamin C, which boosts collagen level and may help to prevent lung cancer too.

_{Bell peppers can be amazingly high in Vitamin C content.}

So, next time you're looking for ways to add to your diet that are naturally high in vitamin C, try one of these options instead of using the regular orange.

About Aditi AhujaAditi loves talking to and meeting like-minded foodies (especially the kind who like veg momos). Plus points if you get her bad jokes and sitcom references, or if you recommend a new place to eat at.

This Fruit Is Rich In Vitamin C

Source: https://food.ndtv.com/food-drinks/9-fruits-and-vegetables-that-have-more-vitamin-c-than-orange-2170923

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Does Topical Vitamin C Help Wrinkles

Does Topical Vitamin C Help Wrinkles

CNN —

If you asked a dermatologist for a list of the best ingredients for skin, vitamin C might be at the top.

Few ingredients are better for brightening skin, protecting it against aggressors, and addressing signs of aging . Another part of its appeal? "It's great for all skin types and ages," says New York dermatologist Dr. Anne Chapas.

Here's everything you need to know about the benefits of vitamin C for skin, including how to choose the best formula, when to apply it, and exactly what this all-star vitamin can do for your skin. Get ready to glow.

Vitamin C, which also goes by ascorbic acid and L-ascorbic acid, is a vitamin that isn't actually produced by the body. Instead, the only way to get it is through supplements or your diet — citrus fruits like oranges are famously rich in vitamin C. And it has vital functions throughout the body. "Vitamin C is an essential nutrient in tissue repair and the enzymatic production of various transmitters," says Dr. Patricia Wexler, a dermatologist in New York City.

While you can certainly eat your way to a healthy vitamin C intake, your skin in particular reaps the biggest benefits when it's applied topically versus ingested via an oral supplement or your diet, no many how much grapefruit you eat. "Topically, it's 20 times more potent than the oral intake," says Wexler.

In short: everything. For one, "vitamin C promotes collagen production, which has the potential to thicken the dermis, diminish fine lines, and is essential for firm, youthful skin," Wexler says. On top of that, vitamin C is an antioxidant, meaning it protects skin cells from damaging free radicals caused by UV exposure.

It also inhibits melanin production in the skin, which helps to lighten hyperpigmentation and brown spots, even out skin tone, and enhance skin radiance. Finally, "vitamin C helps to repair damage from sun exposure and collagen loss by encouraging healthy cell turnover and regeneration," says Wexler.

Apply vitamin C as a serum in the mornings — that is, after cleansing and before applying moisturizer and sunscreen. "I think the best vitamin C skin care products are serums because they are more effective at penetrating the skin barrier than, say, a cream or toner," says Chapas.

Then, be patient. Most skin care products take time to start working, and vitamin C takes a little longer, even with daily use. According to Wexler, you won't notice any significant changes in your skin for six to eight weeks. If you have sensitive skin, do a skin test first, as the high acidity can be irritating.

You can maximize the benefits of vitamin C by combining it with other antioxidants. "This works best with vitamin E and ferulic acid," says Chapas. "Together, they have optimal absorption benefits when it comes to anti-aging, skin brightening, and protection against free radical damage."

It also plays well with vitamin B and hyaluronic acid. However, "do not mix vitamin C with a retinol or niacinamide," because the pH levels are incompatible, says Wexler. If you want to use both, she suggests waiting half an hour between applications.

Also worth noting: Vitamin C is notoriously prone to oxidizing. "It can break down when it's exposed to light or air," says Chapas. "Always check expiration dates on your products, and if you notice a sour smell or discoloration, it's most likely breaking down."

Here are some of our favorite products for getting vitamin C into your skin care routine.

BeautyRx Skincare Triple Vitamin C Serum ($95, dermstore.com )

With three different forms of vitamin C, the formula delivers major brightening and anti-aging benefits. Plus, it feels weightless on skin.

InstaNatural Vitamin C Serum ($17.96, amazon.com )

One of the most affordable serums on the market, this formula includes vitamins C and E, ferulic acid and hyaluronic acid — offering you the most brightness for your buck. (What's more, its 4-plus stars on Amazon is based on over 5,000 ratings.)

Farmacy Very Cherry Bright 15% Clean Vitamin C Serum ($62, sephora.com )

This lightweight, natural serum delivers vitamin C derived from cherries, sinks in fast, and even smells like its namesake fruit.

Fleur & Bee Nectar of the C Vitamin C Serum ($28, amazon.com )

This natural serum contains the synergistic blend of vitamin C, vitamin E, and ferulic acid—as well as clary sage for extra antioxidant benefits.

Summer Fridays CC Me Vitamin C Serum ($64, sephora.com)

The multitasker offers vitamin C to brighten and protect, squalane to moisturize, and peptides for minimizing lines and wrinkles. All you need is sunscreen and you're good to go.

Elizabeth Arden Vitamin C Ceramide Capsules Radiance Renewal Serum ($48, ulta.com )

Worried about vitamin C oxidizing? These single-serving, travel-friendly capsules ensure that each application is fresh and working at peak efficacy.

Cleen Beauty Vitamin C Papaya Glow Serum ($10, walmart.com )

One of the most affordable vitamin C serums on the market—if not the most affordable—the combination of vitamin C and licorice root offers brighter skin on a budget.

Physicians Formula Rosé All Day Moisturizer SPF 30 ($17.99, cvs.com )

While this isn't a serum, it can be helpful to have vitamin C in your sunscreen. "Vitamin C can increase the stability of SPF," Wexler explains. And it acts like a sunscreen booster to help defend your skin against sun damage.

Sunday Riley C.E.O. Glow Vitamin C + Turmeric Face Oil ($40-$80, nordstrom.com )

For the winter months, when skin tends to be drier, consider switching to a vitamin C oil. It'll boost radiance by first delivering vitamin C and then locking hydration into skin.

Derma E Vitamin C Concentrated Serum ($20, target.com )

Vitamin C meets hyaluronic acid (a moisturizer) and green tea extract (another antioxidant) in this serum to address everything from dryness to fine lines and wrinkles.

Dr. Dennis Gross Skincare Clinical Grade IPL Dark Spot Correcting Serum ($92, dermstore.com )

Designed specifically to target dark spots, this combines vitamin C with licorice extract and lactic acid to lighten hyperpigmentation from breakouts and sun exposure.

Note: The prices above reflect the retailers' listed prices at the time of publication.

Does Topical Vitamin C Help Wrinkles

Source: https://edition.cnn.com/2019/10/15/cnn-underscored/vitamin-c-benefits-for-skin/index.html

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Vitamin C Experiment For Kids

Vitamin C Experiment For Kids

Test for Vitamin C Activity

QUESTION FOR KIDS: Can you tell if your food has vitamin C?

Learn about the components of your favorite everyday foods by testing them with this simple scientific experiment. One simple test is for the presence of vitamin C, which helps our bodies grow skin and tissue, heal wounds, and maintain healthy bones and teeth.

Materials for this activity:

• Test Tubes, small 13 x 100 mm
• Indophenol, Dichloro, 0.5 g
• Pipet, disposable, 1 ml, 10/pk
• Bottle, 250 ml (8 oz), natural HDPE plastic
• Safety Goggles, splash, child size
• Safety Gloves, size 6 – 6.5 child
• Lab Apron No 3, plastic, 2 mil

Follow this easy, step-by-step activity:

In this activity, kids will create testing solutions, follow detailed instructions to obtain results, record what they see, and make determinations for how much vitamin C is in their favorite food and drink.

1. Determine which food(s) you want to test for vitamin C. If you pick a solid food, it will need to be ground up and mixed with water to make a solution that can be transported with a pipet. A simple pick for this experiment are various fruit juices.

2. Make indophenol solution by combining less than 1/8 teaspoon of indophenol with 1 cup of water. Use the bottle to mix and store the solution.

3. Put 15 drops of indophenol solution in a test tube for each food item you want to test.

4. Add one of the foods you chose to the indophenol solution drop by drop with the pipet. Be careful not to mix different solutions! Use a different pipet for each one. Record how many drops it takes to turn the blue indophenol colorless.

A few tips to help you out:

• Safety equipment is needed around chemicals.
• Chemicals need to be separated from food items. When experimenting, put all food items away and clean the area well. Also clean thoroughly after the experiment is complete.
• The test tubes can be held upright in a glass, if needed.
• Indophenol is an indicator that turns colorless in the presence of vitamin C. The fewer drops of juice or food solution you need for the color to change, the higher the vitamin C content.

Go Beyond the Activity

• Make a hypothesis for which tested food will have more vitamin C and then experiment to see if you are right.
• Test to see if the preservation process (canning, drying, or freezing) effects the amount of vitamin C.
• Learn about other food tests. You can test food for sugar, starch, or fats!

Download

Download the activity sheet for a formatted and ready-to-print version of this page.

Vitamin C Experiment For Kids

Source: https://learning-center.homesciencetools.com/article/test-for-vitamin-c-activity/

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Pure Radiance Vitamin C Capsules

Pure Radiance Vitamin C Capsules

Researchers in the United Kingdom say a study on eyesight shows diet and environmental factors are more important than genetics in lowering risk of cataracts.

Eating an apple a day may keep the doctor away, but eating oranges might do the same for cataracts.

In a study published today in the journal Ophthalmology, researchers in the United Kingdom said a higher dietary intake of vitamin C might significantly reduce the risk of developing cataracts.

The study, led by scientists at King's College London, is the first to conclude that dietary and environmental factors play a larger role than genetics in the development of cataracts.

"The findings of this study could have significant impact, particularly for the aging population globally by suggesting that simple dietary changes such as increased intake of fruits and vegetables as part of a healthier diet could help protect them from cataracts," Dr. Chris Hammond, professor of ophthalmology at King's College, consultant eye surgeon and lead author of the study, said in a statement.

Read More: What Is a Cataract? »

The researchers estimated genetic factors account for 35 percent of the difference in cataract progression. Environment and lifestyle account for 65 percent.

To study the impact diet has on cataracts, the researchers tracked the progression of the eye condition in 324 pairs of female twins from the United Kingdom.

The scientists examined digital images of the women's eye lenses when they were about 60 years old. They then studied the same type of images 10 years later.

They kept track of the women's intake of vitamins A, B, C, D, and E. They also tracked their intake of copper, manganese, and zinc using a food questionnaire.

The researchers said the women who ingested more vitamin C initially had a 20 percent reduced risk of developing cataracts. After 10 years, that risk had decreased by 33 percent.

The researchers noted that there was little risk reduction in the women who took vitamin supplements. Instead the preventative effects appeared to be obtained only by eating foods rich in vitamin C.

Dr. Ravi D. Goel, an ophthalmologist from New Jersey who is also a clinical instructor at Wills Eye Hospital in Pennsylvania, said the study provides helpful information for patients and doctors.

"These are novel findings for patients going forward," Goel, a spokesperson for the American Academy of Ophthalmology, told Healthline. "This is a helpful tool for patient education."

Read More: Americans Spend Billions on Vitamins and Supplements That Don't Work »

Cataracts occur when the lens of the eye becomes cloudy due to oxidation over a long period of time.

The researchers said the fluids that bathe the eye are rich in vitamin C, which helps stop the lens from oxidizing.

The dietary intake of vitamin C helps prevent cataracts by increasing the amount of this vitamin in the eye fluid.

The researchers added that smoking and diabetes also are risk factors for certain kinds of cataracts, so a balanced diet and healthy lifestyle are important.

"Healthy diets are always an advantage for patients," added Goel.

Goel also said vitamin C has already been shown to help slow the progression of age-related macular degeneration.

This latest information on cataracts adds to vitamin C's attributes. "It helps overall eye health," he said.

The researchers did note that their observational study has its limitations as it only involved women who were aged 60 years and older.

However, the researchers believe the information could also be relevant for male patients.

Cataracts are the leading cause of blindness in the world, affecting about 20 million people, according to statistics from the World Health Organization (WHO). Cataracts also affect 24 million Americans over the age of 40.

The condition can cause blurry vision, glare, poor night vision, and sensitivity to light.

Initially, better lighting and glasses may help ease some of the symptoms, but as cataracts progress surgery is sometimes needed.

Read More: Diabetes and Blurry Vision: What You Need to Know »

Pure Radiance Vitamin C Capsules

Source: https://www.healthline.com/health-news/vitamin-c-may-reduce-risk-of-cataracts

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Should You Take Vitamin C With Iron

Should You Take Vitamin C With Iron

Iron and Vitamin C: A Powerful Combination

Iron is essential to your health and wellbeing. It plays a vital role in supporting your immune system and helps move oxygen around the body. A lack of iron can cause a host of issues from fatigue to loss of energy.

However, with today's busy lifestyles getting enough dietary iron can sometimes be a challenge. Vitamin C is proven to aid the absorption of iron and so consuming both together is often recommended.

In this post, we cover all you need to know about iron and vitamin C, including the following:

• benefits of vitamin C and iron
• foods high in vitamin C and iron
• how to increase iron absorption
• iron and vitamin C supplements.

The Relationship Between Vitamin C and Iron Absorption

How do vitamin C and iron work together? Simply put, the combination of iron and vitamin C helps your body to absorb more of this vital mineral.

Dietary iron comes from two main sources. Heme iron is found in animal foods such as red meat, chicken and fish. And non-heme iron is abundant in plant-based foods, including whole grains, beans, fruits and vegetables.

Non-heme iron tends to be more easily absorbed by the body than animal sources of heme iron.

Vitamin C helps the body to dissolve and absorb iron. Drinking a glass of orange juice with your steak, or drizzling lemon juice over salads will help to increase your iron absorption. But that alone is unlikely to be enough.

Nowadays, our hectic lifestyles can make it difficult to get sufficient iron from our diet alone. And many people do not realise that some daily habits like drinking tea or coffee after meals can inhibit iron absorption. Iron supplementation can be a convenient way to ensure your body gets enough iron.

If you take an iron supplement that needs to be converted into the correct form for absorption, then taking a vitamin C supplement will increase absorption. Drinking a glass of orange juice or similar at mealtimes is not enough. However, Active Iron is in the correct form for absorption and travels protected in its protein matrix  to the lower gut where is it absorbed, and so a vitamin C supplement is not needed when you take Active Iron.

Should You Take Vitamin C and Iron Together?

Eating vitamin C and high-iron foods together is perfectly safe. Experts suggest that the source of vitamin C doesn't impact the amount of iron absorbed. So, supplements work just as well as eating lots of foods rich in vitamin C.

However, some people find it difficult to tolerate the high doses found in some vitamin C supplements. In a few cases, it can cause nausea or diarrhoea.

For some people, iron and vitamin C supplements cause no issues. The benefits of getting enough iron and feeling full of energy and zest outweigh the low risks involved.

Alternative Ways to Support Iron Absorption & Ensure You Get Enough

Eating high iron and vitamin C foods is the number one way to support iron absorption. Later on, we identify what foods to include in your diet to maximise vitamin C and iron absorption.

Just as important is knowing what foods to avoid and when. As we have seen, drinking that cup of tea or coffee after your meal may adversely affect iron absorption. Similarly, eggs, wholegrain cereals, and dietary fibre can also impact the body's ability to absorb iron. You don't have to eliminate these foods altogether. Just have your cuppa between meals instead.

Some studies suggest that calcium also hinders iron absorption. If you want to increase iron levels, it's worth considering avoiding eating calcium-rich foods (milk, cheese etc.) with high iron foods.

Foods High in Vitamin C and Iron

We have already identified sources of dietary iron, but what about foods high in vitamin C and iron? Fruits and vegetables are the best sources of Vitamin C. Here are some food choices that will tick both boxes at once.

• Spinach – this superfood supplies an abundance of iron and vitamin C in one power-loaded hit.
• Broccoli – eat raw in a tasty salad and score highly for both iron and vitamin C.
• Leafy greens – cooked kale or Swiss chard contain high levels of iron plus a good dose of vitamin C.
• Potatoes – the humble potato also packs a punch with lots of iron and vitamin C. Best served with the skins on as this contains the most nutrients.

You could also consider pairing vitamin C-rich sources with high iron foods. Why not add delicious, chopped strawberries to your oatmeal breakfast. Combine sweet red peppers with spinach leaves and a lemon vinaigrette for a nutritious meal on its own or to accompany red meat.

The options are almost endless, so let your culinary juices run wild.

Conclusion: Iron and Vitamin C

When it comes to health and wellbeing, there is no doubt that iron and vitamin C make a powerful combination. This is especially so if you are a vegetarian or follow a plant-based diet. Eating iron and vitamin C together will increase non-heme iron absorption, which is harder for the body to do on its own. As part of a balanced diet, consider incorporating foods high in vitamin C and iron to enhance your health and wellbeing.

If you find it hard to get enough iron from diet alone, then Active Iron supplements could be the answer. They are also a good option if you want to maintain your iron levels.

Our ground-breaking iron supplements are clinically proven to enhance iron absorption. As Active Iron is released lower in the gut, at the site of natural iron absorption in the body, the DMT-1, it does not rely on Vitamin C for absorption. Active Iron is kind enough to take on an empty stomach, has clinically proven x 2 absorption and fewer unwanted side effects such as constipation, nausea, and reflux.

The Complete Guide to Iron

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Should You Take Vitamin C With Iron

Source: https://www.activeiron.com/blog/iron-and-vitamin-c-a-powerful-combination/

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Vitamin C Quotes

Vitamin C Quotes

Everything You Need to Know About Vitamin C

Medically Reviewed by Madeline Hubbard, RN, BSN.

Photo Courtesy: Flashpop/DigitalVision//Getty Images

Whether in the form of a fizzy drink or flavored lozenges, cold and flu preventative supplements almost always highlight vitamin C as one of their key ingredients. So, what's so magical about vitamin C? Also known as ascorbic acid, vitamin C is critical to living healthily. Since the human body cannot spontaneously generate this nutrient, vitamin C must instead be absorbed from outside sources, such as vitamin supplements or foods that are naturally rich in it.

What Does Vitamin C Do?

Commonly found in cold and flu preventative supplements, vitamin C strengthens and speeds up immune system functionality. Though research does not indicate that vitamin C intake alone can prevent the onset of cold or flu, adequate daily intake may shorten the duration of an infection or lessen the severity of symptoms.

Photo Courtesy: Catherine Falls Commercial/Moment/Getty Images

Vitamin C is crucial for the maintenance of well being. For example, it plays a role in wound healing and helps maintain many essential body tissues. It also acts as a potent antioxidant and can repair damage from free radicals, which are linked to aging effects, and disease vulnerability. Additionally, vitamin C can also prevent anemia, since it helps the body increase absorption of dietary iron, another vital mineral that the body cannot spontaneously create.

Foods that contain high concentrations of vitamin C have been linked with a lower risk of cardiovascular disease, like heart attack and stroke. Vitamin C can also increase levels of nitric oxide, a compound that widens blood vessels and, in turn, lowers blood pressure. In addition, regular intake of vitamin C, along with other vitamins, has been linked to a decreased risk for developing age-related cataracts, a leading cause of visual impairment in the United States.

Common Sources of Vitamin C

Vitamin C can be easily obtained through the many different foods, including:

Photo Courtesy: Akaradech Pramoonsin/Moment/Getty Images

• Citrus fruits and juices (orange, grapefruit, lemon, lime and tangerine)
• Berries
• Melons
• Mangoes
• Kiwi
• Tomato
• Broccoli
• Red peppers
• Spinach
• Squash
• Potatoes

Cooking these foods may result in the loss of some of the vitamin content, so it is ideal to ingest them raw, either whole or juiced. Nowadays, there are also numerous packaged food products, like cereals, that have been enriched and fortified with vitamin C, so that the nutrient can be easily obtained.

Vitamin C may also be labeled as "L-ascorbic acid" in supplement form, and most over-the-counter multivitamins contain the recommended daily amount of the vitamin. While it is a good source when an individual is in need of a vitamin C boost, supplements are not meant to replace a diet rich in naturally derived vitamin C.

What Happens When You Have Too Much — or Too Little — Vitamin C?

Vitamin C is a water-soluble vitamin that can be easily flushed out of the body via urination when it is not needed. Therefore, if the main source of vitamin C is from naturally occurring foods, it is near-impossible for excess vitamin C to produce side effects. However, taking excessive concentrated vitamin C supplements may lead to diarrhea or stomach upset.

Photo Courtesy: Violeta Stoimenova/E+/Getty Images

Since vitamin C-rich foods are so readily available nowadays, symptoms of inadequate vitamin C intake are also rare in the United States. However, malnourished individuals can experience symptoms of vitamin C deficiency over time, including:

• Weakness
• Fatigue
• Anemia
• Easy bruising
• Joint pain
• Skin breakdown
• Weakened tooth enamel
• Gum inflammation

Severe vitamin C deficiency is referred to as scurvy. Scurvy can be easily treated with increased dietary or supplemental vitamin C. Since vitamin C is crucial in the detoxification of the body, a lack of vitamin C can compromise the immune system and make an individual more susceptible to diseases and infections. Individuals with insufficient vitamin C may find that it takes longer than usual to recover from a cold or a physical wound.

Daily Dosage Recommendations:

The daily dosage recommendation for vitamin C is different for everyone, depending on factors such as gender, age, lifestyle and current health condition. The recommended daily dosage for vitamin C is at least 75 mg daily for women and 90 mg for men. Since people who are pregnant, breast feeding, smoking or using oral contraceptives have a lower blood level of vitamin C than others, larger doses of vitamin C may be needed to achieve optimal results in these individuals. Those who have prior or current medical conditions may also require bigger or smaller dosage levels, as recommended by their healthcare providers.

Resource Links:

• "Vitamin C" via MedlinePlus
• "Vitamin C and Infections" via MDPI
• "Extra Dose of Vitamin C Based on a Daily Supplementation Shortens the Common Cold: A Meta-Analysis of 9 Randomized Controlled Trials" via Hindawi, BioMed Research International
• "Vitamin C" via National Institutes of Health
• "Scurvy" via U.S. Department of Health & Human Services, National Institutes of Health
• "Dietary intake and blood concentrations of antioxidants and the risk of cardiovascular disease, total cancer, and all-cause mortality: a systematic review and dose-response meta-analysis of prospective studies" via The American Journal of Clinical Nutrition
• "Dietary vitamin and carotenoid intake and risk of age-related cataract" via The American Journal of Clinical Nutrition
• "Cardiovascular System" via Department of Anatomy, Seoul National University College of Medicine (via Springer)

More From SymptomFind.com

Vitamin C Quotes

Source: https://www.symptomfind.com/health/vitamin-c-everything-you-need-to-know?utm_content=params%3Ao%3D740013%26ad%3DdirN%26qo%3DserpIndex

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