Vitamin C - The simple key to wellness and longevity?
Humans are different from other animals in that they can’t synthesize the vitamin by their own bodies so they have to get it elsewhere whether that’s from fruit and vegetables or by taking a Vitamin C supplement.
Benefits of Vitamin C
AntioxidantVitamin C is a strong antioxidant, which can strengthen your body’s natural defenses. Antioxidants protect cells from harmful molecules called free radicals and are important for boosting your immune system and fighting inflammation, which can lead to many chronic diseases.
Healthy Skin, Hair & NailsAs well as reducing oxidative cell damage, Vitamin C also plays a role in the synthesis and absorption of collagen, which is important for promoting healthy skin, hair and nails. Collagen is a structural protein and plays a roll in wound healing too.
Getting more nutrition from your foodVitamin C can help you get more nutrients from the food you eat by helping the body absorb more Iron, Vitamin E and Zinc. Iron is essential for the production of red blood cells and maintaining energy; Vitamin E works with Vitamin C to protect against environmental health and promote healthy eyes; Zinc along with Vitamin C is said to help boost the immune system, balance hormone levels and modulate fertility.
Memory & Brain HealthThe unique properties of Vitamin C may have a protective effect on thinking and memory, and can help improve cognitive function in later life. Vitamin C may aid against diseases such as dementia but more studies are needed in order to fully understand the impact of Vitamin C supplements on the human nervous system.
Vitamin C and Curcumin – a powerful combination
Curcumin has a wide range of potential benefits but when combined with Vitamin C, the results are taken to the next level. In animal studies, Curcumin has been shown to increase the effect of Vitamin C in protecting the function of endothelial cells that line the walls of blood vessels. This can help improve circulation and promote a healthy heart. The combination of Curcumin and Vitamin C has also been shown to support reproductive and sexual health.
Recommended Intake of Vitamin C
The dietary intake of vitamin C has been set up by the Food and Nutrition Board. It sets up the Daily Reference Intakes for all types of nutrients.
According to this board, the recommended intake of vitamin C includes the following:
- Ages 0-6 months, the intake should be 40 mg per day
- Ages 7-12 months, the intake should be 50 mg per day
- Ages `1-3 years, the intake should be 15 mg per day
- Ages 4-8 years, the intake should be 25 mg per day
- Ages 9-13 years, the intake should be 45 mg per day
- Ages 14-18, the intake should be 75 mg per day
- Those who are older than 19 years, the intake should be 75 mg per day
Food Sources of Vitamin C
- Some of the best sources for vitamin C are fruits and vegetables.
- Citrus fruits, tomatoes, and tomato juice, as well as potatoes are good sources of vitamin C.
- Other foods that will give you vitamin A include red peppers, green peppers, broccoli, kiwifruit, Brussels sprouts, strawberries, and cantaloupe.
- While vitamin C isn’t found in grains, it is often added to the cereal we eat.
- Prolonged storage and cooking may destroy vitamin C so it is best when eaten with raw fruits.
The good news is that many of the best food sources of vitamin C, such as vegetables and fruits, are usually eaten raw. Foods that you can eat that will give you’re the best sources of vitamin C include:
- Red pepper gives 158 percent of the daily value
- Orange juice gives 155 percent of the daily value
- One medium orange gives 117 percent of the daily value
- Grapefruit juice gives 117 of the daily value
- Kiwi fruit gives 107 percent of the daily value
- Green pepper gives 100 percent of the daily value
- Broccoli gives 85 percent of the daily value
- Strawberries give 82 percent of the daily value
- Brussels sprouts give 80 percent of the daily value
Vitamin C Deficiency
Vitamin C deficiency results in scurvy.
The timeline for getting scurvy depends on the body’s initial stores of the vitamin in the body to begin with. Signs begin to show up within a month of withdrawing all vitamin C from the diet. Symptoms start out with tiredness, malaise, and other flu-like symptoms. As it progresses, the individual can develop gum inflammation, poor healing of soft tissue, petechiae, purpura, poor wound healing, and ecchymosis of the skin. Other signs of a deficiency include swollen and bleeding gums, depression, and corkscrew hairs.
Dietary supplements of vitamin C are given in the form of ascorbic acid, which has the same bioavailability as the naturally occurring kinds of vitamin C eaten in food sources of vitamin C. The problem with relying on Vitamin C from natural foods is that the levels of vitamin C has reduced significantly due to modern agricultural practices resulting in less nutritious soil and it’s likely that further depletion will occur. Boiling or frying can also lead to a further decrease in the food’s vitamin C content. It can therefore be important to supplement your food intake with a Vitamin C supplement. Ensure you choose a high quality product such as Purathrive Micelle Liposomal Vitamin C that has been designed for maximum absorption unlike many cheap products available on the market.