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Why is vitamin C so important to us? IV News

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Why is vitamin C so important to us? The U.S. Centers for Disease Control and Prevention (CDC) expressed concern about insufficient intake of the important water-soluble vitamin C, saying that people are not consuming enough vitamins and minerals that are the foundation of a healthy human body, and suggested that if some measures are taken, it is possible to overcome this shortage, according to a report published in USA Today.

While pointing to the statistics regarding inadequate levels, the CDC noted that iron deficiency in 20% of pregnant women has been witnessed, while vitamin and mineral deficiencies are seen in black and Hispanic women, adding that children under the age of five suffer from deficiencies. of vitamins and minerals.

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The deficiency is caused by the fact that one’s body does not produce vitamins and minerals in the body that should be ingested through various sources such as food, fruits, including dietary supplements. The most important vitamin needed is vitamin C.

Why is vitamin C important?

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As a water-soluble nutrient, vitamin C forms blood vessels, muscles and collagen in bones. It also fights diseases, and solar radiation therefore strengthens the body’s immune system. It also helps store iron.

Walter Willett, MD, professor of epidemiology and nutrition at the Harvard TH Chan School of Public Health said vitamin C helps maintain strong tissues and the immune system.

This vitamin is needed to produce neurotransmitters in the brain, which help maintain mood and intelligence, said Uma Naidoo, MD, director of nutrition and lifestyle psychiatry at Massachusetts General Hospital and author of “This is Your Brain on Food.”

She also emphasized that it acts as an antioxidant in the body which is essential for mental health, mood and energy levels of the body as a whole.

Read more: 5 best foods for a healthy heart

People who are advised to take vitamin C

Those who smoke and those with gastrointestinal complications or cancer suffer from vitamin C deficiency. Children also face insufficient levels because they do not consume foods rich in this vitamin.

Severe deficiency can cause scurvy, bleeding gums, joint pain and fatigue. Deficient people may experience slow-healing wounds and are generally prone to infections.

What are the benefits of taking vitamin C supplements?

While there are a number of vitamin C-rich foods, people also consume it through oral supplements that usually come as chewable tablets or as part of multivitamin tablets.

Studies have shown that daily vitamin C supplementation can increase antioxidant levels by up to 30% and protect the body from harmful substances, also help control high blood pressure and iron deficiency, and reduce chronic disease and heart disease.

Taking vitamin C daily good for health?

For adults, the recommended daily allowance (RDA) of vitamin C for men 19 years and older is 90 mg, while it is 75 mg for women. For women who are breastfeeding or pregnant, the daily dose should be increased to 85 mg. Smokers should also consume an additional 35 mg above the recommendation.

Willet and Naidoo have said that while they have noted vitamin overdoses that can cause poisoning, it is relatively safe to other vitamins and minerals because it is water-soluble and cases of intoxication are very rare. However, symptoms of excessive vitamin C intake include nausea, kidney stones, and diarrhea.

Where to get vitamin C?

Citrus fruits such as oranges, berries, potatoes, tomatoes, lemons, cucumbers and cabbage contain large amounts of vitamin C. Considered one of the rich sources of vitamin C, Brussels sprouts contain 75 mg of vitamin C, while the rich source of broccoli has 80 milligrams in it.

Willet has suggested a healthy diet for sufficient vitamin C consisting of fruits and vegetables.

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