Vitamin C

Vitamin C is one of the safest and most effective nutrients. Vitamin C is a water-soluble vitamin, and the body does not store it. We need to take vitamin C daily to maintain adequate levels of vitamin C. Vitamin C plays an important role in a number of bodily functions, including the production of collagen, L-carnitine, and some neurotransmitters.

Vitamin C and collagen:

Vitamin C and collagen work together! Vitamin C is a vanity vitamin. Vitamin C helps in collagen production, which leads to healthy nails, hair, skin, and other benefits. Vitamin C is responsible for bringing cells together during the synthesis of collagen. Collagen is the most abundant protein in the human body, found in the bones, muscles, skin, and tendons. More collagen production leads to younger-looking skin.

Vitamin C as an immunity booster:

Vitamin C is a water-soluble vitamin well known for its role in supporting a healthy immune system. Vitamin C is the biggest immune system booster. Vitamin C helps the cellular immune response. There are two main ways that the body can respond to a pathogen: antibody immunity and cellular immunity. Vitamin C is critical for a robust and well-functioning immune system.

Vitamin C reduces inflammation:

 The antioxidants present in Vitamin C helps to fight free radicals that cause inflammation. This inflammation can lead to cell and tissue destruction. Include a variety of fruits and vegetables in your diet, which have Vitamin C to lower the risk of certain chronic diseases.

Vitamin C and cancer therapy:

Vitamin C helps in treating cancer. Because of its antioxidant properties, Vitamin C protects the body against oxidative stress and prevents the oxidation of other molecules. It also regenerates other antioxidants in the body. Vitamin C boosts the effectiveness of other cancer treatments, such as chemotherapy and radiation therapy, or reduces treatment side effects. High doses of vitamin C have been found to reduce the growth rate of some types of cancerous tissue. Researchers have proposed using vitamin C in cancer patients whose treatment options are limited.

Vitamin C and Iron Absorption:

Vitamin C enhances iron absorption. Non-heme iron is captured by Vitamin C, which is then stored in a more easily absorbed form by your body.  Higher bioavailability of dietary iron can be achieved by increasing Vitamin C-rich foods.

Daily recommended amounts of Vitamin C:

The daily recommended amounts of Vitamin C are 65-90 mg a day. In comparison, the upper limit for vitamin C is 2000 mg a day for adults. The more amount of Vitamin C than this limit can cause toxicity.

Foods containing Vitamin C:

Vitamin C is water-soluble, and the body does not store it. We should add up Vitamin C-rich sources in our daily routines to maintain adequate levels of it. Foods rich in vitamin C include broccoli, cantaloupe, cauliflower, kale, kiwi, orange juice, berries, papaya, red, green, or yellow pepper, sweet potato, strawberries, and tomatoes.

Vitamin C rich Smoothie:

Enhance your immunity with this easy and delicious vitamin C-rich smoothie! It is simple to make and so tasty!

  • Calories 304 kcal
  • Fat 7g
  • Carbohydrates 56g
  • Protein 8g
  • Vitamin A 1590IU32%
  • Vitamin C 137.2mg166%
  • Calcium 271mg27%
  • Iron 2.1mg12%

Ingredients

  • 1/2 cup frozen mango
  • 1/2 cup frozen strawberries
  • 1/2 cup frozen pineapple
  • 1/2 cup frozen banana
  • 2/3 cup orange juice
  • 1 Tablespoon golden ground flax seed
  • 1/4 cup blackberries

Instructions

  1. Place the frozen mango, strawberries, pineapple, and banana in the blender. Let the frozen fruit sit for a few minutes to soften slightly – it will be easier to blend.
  2. Add the ground flaxseed and orange juice, and blend at high speed until very smooth.
  3. Pour into a glass and top with blackberries, chia seeds, or anything else you desire!

References:

  1. Phyo K. Myint, MRCP, department of public health, University of Cambridge, England.
  2.  https://www.news-medical.net/health/What-is-Collagen.aspx
  3. https://www.ncbi.nlm.nih.gov/pubmed/18505499
  4. Thiel R. The Truth About Vitamins in Supplements ANMA Monitor, 2003; 6(2)

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