The flu season will start shortly. That’s why I would like to tell you few words about Vitamin C. We all are aware about it existence, but what is it and what it actually do?
Vitamin C, also known as L-ascorbic acid or ascorbate, is a weak sugar acid, and is structurally similar to glucose. It was historically used in the treatment and prevention of scurvy, which is a disease caused by Vitamin C deficiency.
Inside the body, Vitamin C plays a variety of functions in almost every system. Most of these processes are related to vitamin C's antioxidant effects. As an antioxidant, Vitamin C plays a role in the scavenging of destructive molecules known as "reactive oxygen species" (ROS). ROS are natural by-products of many metabolic processes, and production of ROS increases during activities like intense exercise or periods of prolonged stress. Vitamin C can provide the body with antioxidants to help neutralize these molecules and keep them at healthy levels.
Vitamin C enhances the immune system of our body, which protects us from colds and coughs. It facilitates the absorption of iron and therefore strengthens the body’s resistance to infection. It also fights against viruses.
The supplement of Vitamin C intake helps in lowering the body’s blood pressure. It also helps in reducing the risk of stroke, a type of cardiovascular disease.
Improves your mood by production of neurotransmitters like norepinephrine, critical to the proper functioning of the brain.
Vitamin C helps to repair wounds. It facilitates the growth of the connective tissues, which speeds up the process of healing wounds.
How much Vitamin C do you need?
Adults (19-64 years) need 40mg of Vitamin C a day.
Vitamin C can't be stored in the body. You should be able to get all the Vitamin C you need from your daily diet.
You should be able to get all the Vitamin C you need by eating a varied and balanced diet. If you take Vitamin C supplements, don't take too much as this could be harmful.
Taking less than 1,000mg of Vitamin C supplements a day is unlikely to cause any harm.
Sources of Vitamin C
Vitamin C is found in a wide variety of fruit and vegetables. Good sources include:
- oranges and orange juice
- red and green peppers
- strawberries
- blackcurrants
- broccoli
- brussels sprouts
- potatoes
Make sure to get enough of Vitamin C, whenever you are able to get your daily dose of it from your diet or by supplementation. Hopefully after learning the benefits of taking Vitamin C you will pay more attention to it and whenever you are able to get your daily dose of Vitamin C from your diet or by supplementation.
C is one of those vitamins that will go a long way of helping you reach all of your fitness goals.