Getting the nutrients your body needs is a crucial factor for achieving excellent health, and consuming foods rich in vitamin C should play an important part in every person’s daily dietary regimen. Citrus fruits, including lemons and oranges, are rich in vitamin C and help individuals gain the health benefits that the nutrient provides, including strengthening the heart, fighting viruses, and improving physical appearance. Although it is not common to get too much vitamin C in one’s daily diet, consuming an excessive amount may lead to some discomfort or health issues. Informed individuals can improve their health by learning about the physical benefits of vitamin C consumption and deciding which nutrient-rich foods they’d like to adopt for their daily diets.
What Benefits Does Vitamin C Provide?
Vitamin C consumption is important for keeping the body strong and improving an individual’s health. The vitamin is crucial for your heart because it affects free radicals that may damage artery walls, and the nutrient can lower your blood pressure and protect you from having a stroke or developing heart disease. Vitamin C also promotes the dilation of blood vessels, helping blood to flow more freely through the blood vessels, which can keep people who have suffered a heart attack from having another one. The vitamin can also be successful at lowering cholesterol levels in a person’s blood because it transforms cholesterol to bile salts, which the body eliminates.
Your skin benefits when you get enough vitamin C. Because the vitamin promotes collagen growth, it can help both minor cuts and deep wounds heal more quickly. It also makes burns heal faster and gives your skin a healthy glow. Consuming vitamin C fights the development of wrinkles and sagging skin, and harmful UV rays from the sun can cause less skin damage for individuals who remember to get the recommended amounts of vitamin C in their diets.
Catching a cold or the flu can make you feel miserable, but you can combat these viruses by getting enough vitamin C. The vitamin strengthens your immune system, which may help keep you from catching the viruses as well as shorten the length of time you may have a cold or the flu. Your body absorbs iron better with the help of vitamin C, which can strengthen your resistance to several illnesses.
Vitamin C greatly affects several other parts of your body. It can protect your eyes from cataracts because it promotes blood flow to your eyes’ lenses. The nutrient is critical to the production of brain neurotransmitters, and your mood can improve from an increase of norepinephrine due to vitamin C consumption. Getting enough vitamin C is helpful for diabetics, because it assists in blood sugar level regulation, and for the elderly, who may use it for its ability to slow the progression of Alzheimer’s disease and dementia.
What Foods Are High in Vitamin C?
Getting nutrients from the foods you eat is a tasty way to get health benefits that can affect your body and mind. Citrus fruits, including lemons, oranges, grapefruit, and limes, are excellent sources of vitamin C. In fact, 100 grams of a lemon has a 74% Daily Value, or DV, of vitamin C, and 100 grams of an orange contains 89% DV. Other fruits that contain the beneficial nutrient include tomatoes, strawberries, kiwifruit, and guavas. There are also several vegetables that are packed with vitamin C, such as yellow bell peppers, broccoli, kale, and peas. Consuming these foods is important for boosting the amount of vitamin C in your body, which can help you synthesize calcium and keep your bones strong.
How Much Vitamin C Do You Need?
The amount of vitamin C your body needs depends on several factors, including your age and gender. Babies who are up to six months in age benefit from 40 mg per day. Teens between the ages of 14-18 years have different recommended daily amounts, with boys needing 75 mg and girls requiring a daily consumption of 65 mg. Adult men should get 90 mg and women need 75 mg each day. Pregnant women benefit from consuming 85 mg a day, and breastfeeding women need 120 mg.
Is Too Much Vitamin C Harmful?
It is crucial to get enough vitamin C in your diet because your body doesn’t produce or store the nutrient. However, an excessive amount of vitamin C intake may cause health problems or discomfort, though this is not common. The upper limit amount of the vitamin your body should receive per day is 2,000 mg. Exceeding this amount could cause you to suffer from a headache, vomiting, diarrhea, heartburn, and several other conditions. Individuals who consume large amounts of vitamin C for cancer prevention typically limit their daily intake of the nutrient to 120-2,000 mg per day.