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Are you getting enough Vitamin C every day?
Are you getting enough Vitamin C every day? Let’s understand why it’s essential for your health.
The Centers for Disease Control and Prevention (CDC) has expressed concerns about inadequate intake of vitamins and minerals among Americans. According to their website, vitamins and minerals are crucial for various bodily functions. However, there are certain deficiencies that need attention, such as 20% of pregnant women having low iron levels, deficiencies of vitamins and minerals in White and Hispanic women, and over half of children under five years of age being affected by these deficiencies.
One contributing factor to these deficiencies is that our bodies don’t produce vitamins and minerals internally, except for Vitamin D. Therefore, we need to obtain these nutrients through our diet, beverages, or supplements. Among the most demanded and important vitamins today is Vitamin C.
So, what does Vitamin C do for your body?
So, what does Vitamin C do for your body? This water-soluble nutrient is vital for the formation of blood vessels, cartilage, muscles, and collagen in your bones. It also acts as an antioxidant, protecting blood cells from disease, sun damage, and free radicals associated with heart diseases and cancer. Additionally, Vitamin C aids in the absorption and storage of iron, a crucial mineral for growth and development. According to Walter Willett, MD, Professor of Epidemiology and Nutrition at Harvard T.H. Chan School of Public Health, “Vitamin C plays several important roles, including maintaining strong tissues and supporting the immune system.”
Apart from physical benefits, Vitamin C has shown positive effects on mental health as well. Uma Naidoo, MD, Director of Nutritional and Lifestyle Psychiatry at Massachusetts General Hospital and author of “This is Your Brain on Food,” explains that Vitamin c is necessary for producing neurotransmitters in the brain that regulate mood and emotion. Additionally, Vitamin c acts as an anti-inflammatory agent, improving both mood and energy levels, supporting mental health.
Now, who should consider taking Vitamin C daily?
Now, who should consider taking Vitamin daily? While most people fulfill their Vitamin C requirements through a healthy diet, smokers, individuals with gastrointestinal issues, cancer patients, and children avoiding Vitamin C-enriched foods may experience deficiencies. Severe Vitamin C deficiency can lead to scurvy, bleeding gums, fatigue, joint pain, bruises, and impaired wound healing. It also increases the risk of infections.
Vitamin C can be found in various food sources best way to get
For those who opt for supplementation, Vitamin C can be found in various food sources, including sour fruits like lemons, jamuns, amlas, and vegetables like potatoes, tomatoes, cabbage, peppers, celery, and bananas. Brussels sprouts and broccoli are particularly excellent natural sources of Vitamin C. Just one cup of broccoli contains around 80 milligrams of the nutrient, while Brussels sprouts provide approximately 75 milligrams per serving.
According to Willett, the most effective way to get enough Vitamin C is through a balanced and nutritious diet that includes fruits, vegetables, whole grains, nuts, and legumes. So, prioritize a well-rounded and nutrient-rich diet for your overall well-being.
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