How to Get More Vitamin C in Your Diet
Vitamin C, also called ascorbic acid, is a vital dietary element required by our bodies. The nutrient has numerous sources. Following are some tips for more vitamin C intake while you eat.
Incorporate plenty of vegetables in your diet
Recall what your parents advised you in your childhood, they must have said you to eat vegetables, which provide you all the required nutrients. A few of them having high vitamin C element include:
- Winter squash
- Brussel sprouts
- Green leafy vegetables
- Green and red peppers
Eat citrus fruits
Most fruits have sufficient quantity of vitamin C. Below are some great fruit sources:
Drink juices that are fortified with vitamin C
Producers are now adding vitamin C in their juices. Choose a product that offers maximum quantity of vitamin C.
- Take supplements
If vegetables don’t please you and you scarcely eat fruits, you can seek vitamin C supplements. Check the quantity being consumed by you daily. Substitute only what you’re not having. Toxic effects of vitamin C are insignificant because your body can store it in excess. It is expelled out of body via urine; therefore an excessive intake will just be wasted out.
An antioxidant, vitamin C aids fighting free radicals, toxic chemicals and pollutants in the body. Free radicals are accumulated as byproducts during the conversion of food to energy in your body.
Some utilities of Vitamin C include:
- It grows healthy tissues.
- It’s essential for proper growth of tissues.
- An essential element for collagen synthesis. Collagen strengthens the skin and body tissues.
- Facilitates wound healing.
- Helps develop healthy bones and teeth.
Here are the normal required amounts of vitamin C you need everyday. If you are not undergoing a medical symptom that makes you to adjust your daily intake of vitamin C, you can follow this guide to assess your day-to-day needs of vitamin C.
- Small children require some 15-50 mg of vitamin C.
- 65-75 mg will be sufficient for adolescents.
- Adults need to maintain about 75-90 mg.
A lack of vitamin C may jeopardize following conditions:
- Scurvy – The condition is characterized by an acute lack of vitamin C. A few signs of the condition feature general weakness, poor wound healing, gingivitis, irritability, internal and external bleeding.
- Anemia is a malady in which you encounter inadequate quantity of red blood cells. They are instrumental in carrying food to all parts of your body.
- Bleeding disorders and poor wound healing – In the absence of sufficient vitamin C, your body won’t be able to produce adequate collagen, which is significant in developing healthy tissues.
Finally, the panacea to acquiring sufficient vitamin C resides in feeding on a well-balanced healthy diet. Do take a start of healthy eating today, it’s never late! Go for the substance you can proper eat and digest and soon you witness the outcome waiting out there for you!
Filed Under: Nutrition