Why You Need Vitamin C
Vitamin C is involved in the development and function of various body parts. It helps your body produce essential compounds that help your nerves, heart, brain, and muscles function and your body produce energy.
Vitamin C also helps restore antioxidants in your body. Antioxidants prevent cell damage that can lead to diseases. It also helps your body metabolise protein and absorb iron.
Adults aged 19 to 64 need about 40 milligrams of vitamin C a day. If you eat the right foods, you can easily get your daily value from your regular diet.
- Severe joint of leg pain
- Swollen, bleeding gums
- Red or blue spots on your skin
- Your skin bruising easily
On the other hand, too much Vitamin C may cause stomach pain and other digestion issues. However, overdose of the vitamin is not a concern as it is not stored in your body.
Some health benefits of Vitamin C are:
Vitamin C is needed for the biosynthesis of collagen, which is a protein that is an essential component of connective tissue. Because of this, Vitamin C plays an important role in wound healing.
Vitamin C contributes to immune defense against disease and infections. Vitamin C deficiency impairs your immune system and increases your risk of getting infections.
Vitamin C helps repair and maintain healthy bones, teeth, and cartilage .
Adverse Reactions Of Topical Vitamin C
Topical Vit. C is largely safe to use on a daily basis for long durations. It can safely be used in conjunction with other common topical anti-ageing agents such as sunscreens, tretinoin, other antioxidants and alfa hydroxy acids such as glycolic acid. Minor adverse reactions include a yellowish discoloration of the skin, hypopigmented hair and staining of clothes, which occur due to oxidative changes of Vit. C. Once applied, Vit. C cannot be fully washed or wiped off the skin. Rarely, stinging, erythema and dryness are observed after use of topical Vit. C. These can easily be treated using a moisturiser. Care must be taken while applying Vit. C around the eyes.
Urticaria and erythema multiforme, following the use of topical Vit. C, have been documented. The toxic doses of Vit. C that lead to cellular apoptosis under laboratory conditions are 100-200-times the daily recommended dose, giving Vit. C a very high safety profile.
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How Much Vitamin C Should You Get
Recommendations are that adult men get 90 milligrams of vitamin C daily and women 75 milligrams. But, some experts believe we need more for optimal health. Whats clear is that certain factors and lifestyle habits increase the bodys requirement for vitamin C. For example, the National Institutes of Health states that smokers need an additional 35 milligrams of vitamin C daily relative to non-smokers. Even people exposed to secondhand smoke need more vitamin C. Certain malabsorption diseases and medical conditions also increase the requirement. Surprisingly, even stress depletes vitamin C, meaning you need to up the quantity in your diet if youre under mental or physical stress.
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Potential Risks Of Hibiscus Tea
While hibiscus tea may provide health benefits, it may also present some risks. These risks include:
Hibiscus and Mallow Allergies
If youâre allergic or sensitive to hibiscus flowers , you should avoid drinking hibiscus tea.
Hibiscus tea may interact with certain medications. It can decrease the effectiveness of the malaria drug chloroquine. If you take medications for high blood pressure or diabetes, it can cause a significant drop in blood pressure. The plant also contains phytoestrogens that may decrease the effectiveness of birth control medication.
The phytoestrogens in hibiscus tea may cause complications during pregnancy. For instance, they may trigger preterm labor. If you are pregnant or breastfeeding, you may want to avoid hibiscus tea or look for an alternative.
Some research points toward high concentrations of hibiscus extract â potentially causing liver damage.
Most of the current research on hibiscus tea is limited to animal and test-tube studies. More research is needed to fully understand the true benefits and risks the tea has to offer.
Why Do We Need Vitamin C
Although many just view it as an immune-booster, ascorbic acid is critical to various aspects of our health and wellbeing. According to the Nutrients journal, vitamin C is crucial to the formation of collagen, hormones and carnitine a compound that helps turn dietary fat into energy. Vitamin C protects against oxidative damage, helps with iron absorption in the digestive tract, and is involved in numerous metabolic pathways. It is a true multitasker.
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Foods With Vitamin C That Youll Want To Try Right Now
Foods with vitamin C are easy to find if you know where to look. And thats a good thing, considering how important the nutrient is for your health.
You might already know that vitamin C, also called ascorbic acid, supports a healthy immune system. But the health benefits of vitamin C go way beyond launching strong attacks against germs.
“Vitamin C is a powerful antioxidant, Caroline Green, RD, LD, a South Carolinabased registered dietitian and certified intuitive eating counselor, tells SELF. Antioxidants, as SELF reported previously, help neutralize unstable molecules called free radicals. When free radicals are left unchecked, they can damage cells through a process called oxidative stress, which can set the stage for various conditions, including cardiovascular disease, cancer, Alzheimers disease, and diabetes, according to the National Institutes of Health. Higher consumption of antioxidants may lower the risk of contracting these diseases.
Your tissues and skin need the stuff too. Vitamin C, which is a water soluble vitamin, is a key player in the formation of blood vessels, cartilage, muscle, and the skin-smoothing protein collagen. In fact, it’s perhaps even more important in collagen formation than protein is, Dana Ellis Hunnes, PhD, MPH, RD, senior clinical dietitian at UCLA Medical Center and author of Recipe for Survival, tells SELF.
How To Get More Vitamin C In Your Diet & Why You Should
How to Get More Vitamin C in Your Diet & Why You Should
It was a favorite of Linus Pauling, the Nobel prize-winning scientist who studied it. Vitamin C is an antioxidant vitamin that plays a key role in your bodys immune response. In fact, vitamin C helps to recycle another important antioxidant vitamin, vitamin E. It does this by donating its own electrons to help vitamin E regenerate after it donates its electrons to stabilize cell-damaging free radicals. Getting enough vitamin C is on the radar as cold and flu season approaches. You need your immune system to be ready to fight off those pesky pathogens that become more common as the temperatures drop and people spend more time indoors.
You also need vitamin C for wound healing and tissue repair. Some studies show it helps wounds heal faster. In addition, vitamin C helps build new collagen, the support structure for healthy skin and joints. Since collagen lines the inner aspect of your blood vessels, vitamin C helps preserve blood vessel health. In addition, some studies show that vitamin C lowers blood pressure by relaxing the tension within the blood vessel wall. If you have hypertension or borderline high blood pressure, make sure youre eating enough vitamin C-rich foods!
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Health & Wellness5 Foods That Could Help You Fight The Cold And Flu
Kirkpatrick said that when she talks to patients about it, she explains that vitamin C can help enhance immunity, but that it may not necessarily lead to a boost.
Glassman emphasized that vitamin C plays a significant role in supporting the immune system thanks to the high level of antioxidants it contains.
“Vitamin C plays a really big role in our immune function we need for our immune function to work at its best,” she said. “There’s so much at the cellular level that goes into immunity, but you can definitely enhance it … We have seen in studies that does impact white blood cells, the cells that are generally used when you have an infection.”
Foods That Are High In Vitamin C
Vitamin C is a water-soluble vitamin thats found in many foods, particularly fruits and vegetables.
It functions as a powerful antioxidant in the body and plays important roles in immune function, neurotransmitter production, collagen synthesis, and more. Getting enough vitamin C in your diet may help reduce the risk of common health conditions like heart disease .
Additionally, Vitamin C is vital for collagen synthesis, connective tissue, bones, teeth, and your small blood vessels .
The current daily value for vitamin C is 90 mg for men and 75mg for women.
Deficiency symptoms include higher susceptibility to infections, bleeding gums, frequent bruising and infections, poor wound healing, anemia, and scurvy (
For the purposes of this article, we have used the DV of 90mg for calculating the %DV for the list of foods below.
Here are 20 foods that are high in vitamin C.
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How To Get Rid Of Hyperpigmentation According To Skin Experts
The days are suddenly getting shorter and the weather has that crisp feeling to it, which means… autumn has arrived. While youll have to bid adieu to poolside days and al fresco dining, theres one aspect of the summer that could linger and its one you dont necessarily want. Its called post-summer hyperpigmentation, and its a very real skin condition that could take months and even years to get rid of.
As a master esthetician of over 15 years, Im a firm believer that prevention is key however, Im also a realist that understands its almost impossible to avoid the summertime sun. And, no matter how strict you are about applying SPF, any amount of time spent in the sun can leave your skin with new pigmentation spots, freckles, and small patches.
For some help with treating the condition, Bustle consulted with Dr. Marisa Garshick, M.D., a board-certified dermatologist based in New York City, on everything there is to know about how to get rid of hyperpigmentation including how to prevent it from forming in the first place.
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Why Getting Vitamin C Through Your Diet Is Important
Vitamin C is an important nutrient for your body since it:
- Acts as an antioxidant
- Supports your immune system
In addition, vitamin C is thought to have beneficial effects on your overall health, including reducing your risk of cancer, heart disease and the most common causes of vision loss .
While vitamin C is an important nutrient, your body doesn’t actually make it so it’s important to make sure you’re getting enough vitamin C from your diet.
The amount you need depends on your age and gender, but, in general, adults should aim to get between 65 to 90 mg of vitamin C per day. You can get all the vitamin C you need by drinking a glass of orange juice or eating a cup of strawberries, bell pepper, broccoli, Brussels sprouts or kale. In addition, some of the herbs you commonly cook with also contain significant amounts of vitamin C, including thyme and parsley.
Another reason to get the recommended amount of vitamin C through your diet, rather than a supplement, is that healthy, whole foods also contain other beneficial vitamins, minerals, antioxidants and fiber.
Most people following a healthy diet have no problem getting the recommended amount of vitamin C every day. However, if you think you aren’t, you can always consider taking a multivitamin as most contain the recommended amount of vitamin C you need every day.
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When Collagen Levels Drop
Collagen is a protein the most plentiful protein in your body. Its in your muscles, bones, tendons, ligaments, organs, blood vessels, skin, intestinal lining and other connective tissues.
While you cant measure your collagen level, you can tell when its falling. Collagen decreases as you get older, contributing to:
- Wrinkles and crepey skin
- Joint pain or osteoarthritis due to worn cartilage
- Gastrointestinal problems due to thinning of the lining in your digestive tract
Aside from aging, the top reason people dont have enough collagen is poor diet, Dr. Bradley says. Your body cant make collagen if it doesnt have the necessary elements.
Its A Helping Hand In Healing
Vitamin C benefits your skin, joints, muscles, and tissues by producing a protein known as collagen. The beauty of collagen is the way it increases the youthfulness and suppleness of your skin, yet the benefits are also felt in how in assists in the healing of wounds. Without enough vitamin C in your diet, wounds will heal much slower and wrinkles show much faster! While your body naturally produces plenty of collagen when youre young, this rapidly decreases as you age. This makes it vital to get enough vitamin C to keep your body repairing, renewing, and restoring itself naturally.
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How To Make Vitamin C Smoothie Cubes
First, smoothie cubes are something I love. A smoothie cube is a concentrated blend of fruits, vegetables and leafy greens, liquids, and/or other ingredients that I like to add to my smoothies for an extra boost of nutrients. I’ve created several smoothie cube recipes to get specific natural benefits, just like these smoothie cubes to boost vitamin C.
The vitamin C smoothie cubes are great to add to your regular daily smoothie or when you feel a cold coming on. Four cubes is roughly equal to Â½ cup fruit. So the cubes can be substituted for some of the fruit or added in place of the fruit – totally up to you the vitamin C benefits will be felt either way!
Making smoothie cubes is very simple. Just blend all of the ingredients until smooth and pour into ice cube trays. Let them freeze until firm then store in the freezer to have on hand whenever you need an extra dose of the immune boosting vitamins.
How do you like to get in all the vitamins and minerals you can each day? I love when I can get in a vitamin naturally, and make the most of the benefits that nutrient provides. Let me know if you make these vitamin C cubes by leaving a comment + review below, because I’d love to know what you think!
Easy Ways To Get More Vitamin C In Your Diet:
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Types Of Vitamins And Their Functions
Vitamins and minerals are a form of nutrient that are needed in small amounts. Although micronutrients dont give us energy, they are involved in the metabolic processes that enable us to get energy from carbohydrates, protein and fat, which are also known as macronutrients.
Different vitamins serve different purposes and contribute to different bodily functions. There are 13 vitamins in total and 8 of these come from the B-group of vitamins.
Neurodegenerative And Mental Health Disorders
Vitamin C’s antioxidant activity may play a role in brain heath.
Research suggests regular dietary intake plus supplements may protect you from neurodegeneration related to aging and diseases such as:
Studies suggest vitamin C deficiency may contribute to the development of these mental and neurodegenerative conditions and that supplementation may help alleviate symptoms. However, this work is preliminary and more research is needed.
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Biochemistry Of Vitamin C
Vit. C has a 5-hydrocarbon ring similar to that of glucose. With an attached hydrogen ion, LAA becomes a weak sugar acid, similar to other alfa hydroxy acids used in dermatology. With a metal ion, it forms a mineral ascorbate. There is a marked interest in synthesis of physiologically active and chemically stable ascorbate molecules as LAA is unstable in nature, especially when exposed to light.
What Is The Recommended Daily Allowance Of Vitamin C
Its extremely difficult to overdose on vitamin C through food alone, but it is possible to experience side effects if you somehow overdo it on supplements. The NIH recommends that adults get no more than 2,000 milligrams a day. Its equally difficult to be vitamin C deficient, unless you live somewhere with little access to fruits and vegetables. Moore says at the very minimum your body needs 10 mg of vitamin C per day, but the recommended daily allowance varies depending on age, gender, life stage, and lifestyle choices like smoking.
According to research published by the U.S. Food and Nutrition Board, among people age 19 and older, the RDA is 90 mg for men and 75 mg for women. Anyone who smokes regularly needs extra vitamin C, and should get an additional 35 mg per day. Pregnant women need 85 mg, and lactating women require 120 mg of vitamin C.
Michael Wald, MD, ND, PhD, a registered dietitian in Chappaqua, New York, and the host of the podcast Ask the Blood Detective, says the RDA is the minimum amount needed to prevent vitamin C deficiency, and it isnt necessarily representative of the ideal vitamin C value each person needs.
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