Introduction
Vitamin C is an essential nutrient that is important for the overall health of the body. It is a water-soluble vitamin that plays a crucial role in the production of neurotransmitters in the brain, which helps to maintain mood and cognition. In addition, it is also important for the formation of blood vessels, muscles, and collagen in bones. Vitamin C is found in many foods, but it is also available as a supplement. In this article, we will explore the reasons why people should take vitamin C daily and the sources from which it can be obtained.
CDC's concerns about vitamin and mineral deficiencies
The Centers for Disease Control and Prevention (CDC) has expressed concerns about people not consuming enough vitamins and minerals which are essential for a healthy body. Deficiencies of vitamins and minerals are particularly common in Black and Hispanic women, and children under five years old. Iron deficiency has been seen in 20% of pregnant women, which can have serious health consequences. The CDC suggests taking measures to address these deficiencies.
Importance of Vitamin C
Vitamin C is an essential water-soluble nutrient that plays a crucial role in various functions of the human body, such as:
- Formation of blood vessels, muscles, and collagen in bones
- Strengthening the immune system by fighting diseases and solar radiation
- Assisting in the storage of iron
- Maintenance of strong tissues and immune system
- Production of neurotransmitters in the brain, which helps to maintain mood and cognition
- Acting as an antioxidant in the body necessary for mental health, mood, and energy levels
- Therefore, it is important to ensure adequate intake of vitamin C to maintain good health.
Functions of Vitamin C
Here are some of the functions of Vitamin C in the body:
- Helps in the formation of collagen, a protein needed to make connective tissue, skin, and tendons.
- Acts as an antioxidant, protecting the body from oxidative damage caused by free radicals.
- Aids in the absorption of iron from plant-based foods.
- Plays a role in the immune system, helping to prevent and fight infections.
- Helps to heal wounds and repair tissues in the body.
- May improve mood and cognitive function by aiding in the production of neurotransmitters in the brain.
Who is recommended to take Vitamin C
According to the article, individuals who are recommended to take Vitamin C include smokers, those with gastrointestinal complications or cancers, children who do not consume a diet rich in Vitamin C, and pregnant or breastfeeding women
Benefits of taking Vitamin C supplements
Some benefits of taking Vitamin C supplements include:
- Boosts immunity: Vitamin C supplements can help to strengthen the immune system, making it easier for the body to fight off infections and illnesses.
- Antioxidant properties: Vitamin C is a powerful antioxidant that helps to protect cells from damage caused by free radicals.
- Improved heart health: Vitamin C can help to lower blood pressure and cholesterol levels, reducing the risk of heart disease.
- Iron absorption: Vitamin C aids the absorption of iron from plant-based foods, preventing iron deficiency anemia.
- Wound healing: Vitamin C is essential for the production of collagen, which is necessary for the healing of wounds.
- Skin health: Vitamin C supplements can help to improve the appearance of skin, reducing the signs of aging and promoting a healthy glow.
- Reduces inflammation: Vitamin C can help to reduce inflammation in the body, which is associated with a range of health problems.
Recommended Dietary Allowance (RDA) of Vitamin C
The Recommended Dietary Allowance (RDA) of Vitamin C for adults is:
- Men aged 19 and above: 90 mg per day
- Women aged 19 and above: 75 mg per day
- Pregnant women: 85 mg per day
- Breastfeeding women: 120 mg per day
It's important to note that smokers require an additional 35 mg of Vitamin C beyond the RDA recommendations. However, exceeding the daily intake of Vitamin C may cause nausea, kidney stones, and diarrhea.
Excess intake of Vitamin C
Excessive intake of Vitamin C may cause nausea, diarrhea, and kidney stones. However, it is relatively safe compared to other vitamins and minerals because it is water-soluble and cases of intoxication are very rare.
Sources of Vitamin C
There are many sources of Vitamin C, including:
- Citrus fruits such as oranges, lemons, and grapefruits
- Berries such as strawberries, raspberries, and blackberries
- Kiwifruit
- Melons such as cantaloupe and honeydew
- Pineapple
- Mango
- Papaya
- Tomatoes
- Peppers, such as bell peppers and chili peppers
- Leafy greens such as spinach and kale
- Broccoli
- Brussels sprouts
- Cabbage
- Potatoes
- Sweet potatoes
- Winter squash such as acorn squash and butternut squash.
Conclusion
In conclusion, Vitamin C is an essential nutrient that plays a vital role in maintaining a healthy body. It is necessary for the production of collagen, neurotransmitters in the brain, strengthening the immune system, and maintaining strong tissues. Vitamin C deficiencies can lead to scurvy, gum bleeding, joint pain, and fatigue. Although it is generally safe, excessive intake of Vitamin C may cause nausea, kidney stones, and diarrhea. It is recommended to consume Vitamin C through a healthy diet comprising of fruits and vegetables. However, Vitamin C supplements are also available and can be beneficial in managing high blood pressure, iron deficiencies, and chronic diseases. Overall, it is important to ensure that the body receives an adequate amount of Vitamin C daily to maintain optimal health.