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Benefits of Vitamin C – Your Antioxidants Shield to fight off Diseases.

Benefits-of-Vitamin-C

The benefits of vitamin C are what make our body resistant from diseases. Vitamin C has powerful antioxidants, which make it the most effective and safest nutrients. An adequate amount of vitamin C in our body is associated with having better health!

Benefits of Vitamin C

The benefits of vitamin C include many biological functions. Vitamin C, like ascorbic acid, provides nutrients that will boost the immune system. It also contributes to the prevention of various diseases like hypertension, asthma, frequent colds and even potential cancer cells.

Vitamin C is a water-soluble vitamin that acts in the synthesis of collagen in our body. With enough collagen, it will strengthen our muscles. It contributes to maintaining the good health of our cartilage, bones and teeth.

On some occasions, the benefits of vitamin C provide treatment and prevention to scurvy disease. Scurvy diseases are a medical condition linked to having vitamin C deficiencies.

Around 1550 B.C., the first symptoms of scurvy observed. The symptoms include detachment of teeth from gums, blood coming out from the nose, thinning of skin and fatigue. Not long enough, scurvy diseases were no longer a threat to the health of people. In the 18th century, a British Royal Navy, James Lind, found out that eating lemons and oranges lowered the risk of having scurvy. And in the early 20th century, it has been discovered that foods like lemons and oranges form ascorbic acid when synthesized. Soon, it is called vitamin C.

Vitamin C is essential in our body; however we cannot generate this vitamin. Also, our body can only store a few amounts of vitamin C. Inadequate amounts of vitamin C can result in deficiencies, which is less than 350 mg. It will defeat the benefits of vitamin C foods, which can cause bleeding gums, fatigue and bruise.

What is the deficiency of Ascorbic acid?

What is the reason for vitamin C deficiency? Well, knowing the causes of deficiency gives understanding to the many benefits of vitamin C.

Vitamin C deficiencies can cause the stop of collagen synthesis, which is vital to our skin, blood vessels, and specific tissues. You will know if you have a lack of it if you are quickly getting tired or experience fatigue. Other signs of vitamin C deficiency are bleeding of the gums and slow healing wounds, even when blood sugar is at normal levels.  Vitamin C deficiency includes inflammation and oxidative stress and immune deficiencies, among others.

Who are vulnerable to having vitamin C deficiency? Those who are not eating 90% of the required vitamin C have a high risk of developing diseases related to this vitamin deficiency. So, it is essential to consume vitamin C foods regularly and prevent all these.

But when you eat vitamin C high foods regularly and still not getting the benefits of vitamin C, then you might have malabsorption issues. If you have this kind of health condition, you may need to consult your doctor and get some medical advice to counter vitamin C deficiency.

The Recommended Daily Allowance (RDA)

Keep track of your daily consumption of vitamin C to know if you have a deficiency or overdosage. The factors in knowing your RDA are age and gender. It differs from women who are pregnant and breastfeeding. We also have some recommendations for those who smoke or are exposed as a secondhand smoker.

Now, to have the benefits of vitamin C, the recommendation for infants at ages 0 – 6 months is 40 mg per day, while 7 – 12 months is 50 mg per day. Children have some variations in vitamin C RDA, which includes 15 mg per day for 1 – 3 years old. Then, you will need 25 mg per day for 4 – 8 years old and a little bit higher for 9 – 13 years old, which comes as 45 mg per day.

For teens, the recommended vitamin C is 65 mg per day for girls of 14 – 18 years and 75 mg per day for boys of the same age. In early pregnancy at this age, 80 mg per day is needed, then increase the dosage to 115 mg per day on the lactating period.

Adults, on the other hand, need more vitamin C. At ages 19 and above, men will have to take 90 mg per day. On the other hand, women need 75 mg per day. Pregnant women at this age need 85 mg per day and 120 mg per day for breastfeeding women.

Dosage of vitamin C for smokers and secondhand need an extra 35 mg per day.

When it comes to supplements, vitamin C has a different dosage, depending on the package. For instance, some supplements have 1,000 mg per day. But in multivitamins, vitamin C is at 50 – 100 mg per capsule. You will need to opt for vitamin C supplements if you have a deficiency. However, an overdose of vitamin C has no adverse effect on our health. And it has little side effects on our kidneys if consumed without drinking enough water.

Vitamin C foods

VitaminC Foods

There you have the RDA of vitamin C, which gives the benefits to our health. If you are going to consume healthy foods, we have prepared this vitamin C foods list.

The many benefits of vitamin C go beyond the prevention of some diseases. But what makes vitamin C the essential vitamin in our body—is because of cancer prevention and the boost in our immune system.

Our body is incapable of producing vitamin C. Therefore; we must consume foods that provide the health benefits of vitamin C to increase vitamin C absorption to our body.

Berries

You can have many berries as you want, but the highest vitamin C holder among them is the strawberries. Strawberries are also the tastiest berry in the world. It is a package with an abundant amount of fiber and antioxidants, which is useful for reducing oxidative stress and protection of heart from bad cholesterols. One serving of strawberries provides the RDA of vitamin C.

Cherry

Other than berry, you can have a cherry. The acerola cherry is red fruit in bite-sized. But don’t be easily fooled by its looks, because the acerola cherry contains more vitamin C than an orange. It offers 65 times vitamin C compared to other fruits. Therefore, adding it to your salad and Greek yogurt will be beneficial to your health.

Citrus Fruits

Of course, no doubt that you can have vitamin C from citrus fruits like lemon, limes, oranges and grapefruits. The famous orange juice can provide 93 mg of vitamin C while grapefruit offers 70 mg; both served in a small glass.

Papayas

Vitamin C does not always come in sour taste. For instance, papaya offers vitamin C. Not just an ordinary amount, but it gives 100% of your RDA. And a plus factor with papaya—it’s great for smoothies and yogurt.

Black Currant

Like papaya, black currant is unimaginable high source of vitamin C. One serving of black currant provides about 180 mg, with potassium, iron and vitamin B. This fruit may not be famous as a source of vitamin C, but you cannot go wrong with this. So try eating some of it.

Kiwi

Consuming vitamin C at a young age makes our respiratory tract stronger than those who avoid it because of its sour taste. So try eating kiwi, green fruit with the right juiciness so that you won’t taste the acidity. It is tricky but beneficial at the same time.

Cantaloupe

Looking for another juicy fruit with a high amount of vitamin C? Well, look no further because you can have cantaloupe for that. One cup serving will give you approximately 67 mg of vitamin C. Other nutrients that you can get from melons are vitamin A and potassium.

Exotic Fruits

Some fruits are not quite familiar to us, thus exotic fruits. Exotic fruits like guava and Amalaki fruit contains vitamin C, over 250 mg of the RDA.

Aside from vitamin C, guava comes with fiber, folic acid, potassium and other nutrients good for your diet. On the other hand, Amalaki fruit is from India is a nutrient-dense fruit that plays a fundamental role in Ayurvedic pharmacopeia. It is valued for boosting the immune system.

Vegetables

Other than fruits, there are certain vegetables with vitamin C. Bell peppers, brussels sprouts, cauliflower, broccoli, tomatoes and dark leafy greens are good vitamin C sources.

Eating enough of these vegetables can provide us with the health benefits of vitamin C. Some of these are reducing the risk of heart attack, cataracts, and other diseases related to vitamin C deficiency.

With these vegetables in our meal plan, it can provide more than vitamin C. Many nutrients like fiber, vitamins and minerals can be delivered to our body.

Health benefits of vitamin C

Health benefits of vitamin C

Vitamin C sources have many benefits because of its antioxidant properties. Eating the right amount of ascorbic acid food source can give you the health benefits of vitamin C.

Sufficient amounts of vitamin C rich foods can provide adequate amounts of collagen that strengthen connective tissues and bones. This vitamin is famous for the prevention of common cold and cough. It also offers proper absorption of iron, which enhances the body’s resistance to infection. Also, you can have vitamin C to fight viruses.

The benefits of vitamin C go beyond common cold and cough — one of the critical roles of vitamin C in reducing the risk of hypertension. Hypertension develops cardiovascular diseases if not prevented during its early stages.

For health conditions that involve blood vessels like congestive heart failure, atherosclerosis, high cholesterol, among others, it needs adequate amounts of vitamin C rich foods. This vitamin provides proper dilation of blood vessels, making it one of the amazing benefits of vitamin C foods. It also protects our cardiovascular system from following medical conditions brought by an unhealthy lifestyle.

Reversing the effect of lead exposure to children is also one of the benefits of vitamin C rich foods. The toxicity of lead among the children who have been exposed to it over time makes abnormal development and growth. Common symptoms of lead toxicity are behavioral problems, learning disabilities and sometimes low IQ levels.

Lead toxicity also has adverse effects on adults like damage in kidneys and an increase in blood pressure. Therefore, an adequate amount of vitamin C from childhood going to adolescents is significant. It gives protection from lead toxicity. And if unavoidable in urban areas, it can reduce the lead levels in our blood.

One of the benefits of vitamin C is the improvement of mood and functioning of the brain. The mood swings of an individual happen because of the psychological distress that accumulates a lack of neurotransmitters. So, regular intake of vitamin C can prevent extreme moods like depression, anxiety and stress.

Asthma is another medical condition that can be prevented. We can have the benefits of vitamin C by reducing symptoms of asthma. Vitamin C can protect our body from harmful effects of pollution, which results in asthma and other allergies. Getting daily enough amounts from vitamin C sources can prevent us from developing asthma and other common diseases.

The great benefits of vitamin C help repair wounds by reducing blood sugar levels, making it at an average level. According to the study, increasing the consumption of vitamin C is helping our body to process insulin and glucose. One reason for diabetes is low levels of ascorbic acid. Therefore, one of the benefits of vitamin C in preventing the occurrence of diabetes.

The art of having an adequate amount of vitamin C

Indeed, vitamin C has a vital role to play in our body. Keeping us resistant to diseases and viruses is one of the significant benefits of vitamin C high foods to our health. Each vitamin and mineral is the nutrients that our body needs to balance our health. More so, the benefits of vitamin C are the keys to maintain a healthy body and an enjoyable life.

Anti Aging Foods that Will Keep You Evergreen for Long time

Anti Aging Food

Anti Aging Foods, Time and Tide wait for none- one of the most shared proverbs that always remind us we are getting old. We are aging as wrinkles are appearing on the face as proof. Every day the person we see in the mirror is becoming old in a new way. Isn’t it a big fear that is silently disturbing your mind?

Let’s face the truth -Who wants to get old? I think no one does. Almost everyone starts thinking about their aging after a particular time of life. I also think about it. When I see my University juniors in social media, fear comes to mind that- “hey you are aging”- that fear says. No, I do not want to live in this fear; I want to see new me in the mirror in new ways. The evergreen me! I am sure, everyone does. We have to accept the truth that no one will remain evergreen for a lifetime; only we can stay evergreen for a long time if we try. Experts have suggested some foods that incredibly act as anti-aging and help to look younger for a long time. Read below to find out those foods.

Avocados

anti aging foods avocado 01

Avocados are full of omega-3 fatty acid. It helps to moisturize skin from inside. Furthermore, it helps to prevent wrinkles, acne and increases collagen production. They also control the cholesterol and promote better brain function.

Bananasanti aging Banana

Bananas are the excellent source of potassium. They help reducing belly fat, puffy face and also help to prevent bags under the eye.

Tomatoesanti aging tomato

Tomatoes are packed full of Vitamin C. It assists to get glowing skin, and increases collagen production. There are some components in tomatoes that protect skin from UV damage.  Some studies have suggested that you can start noticing the actual benefits of this veggie after consuming it subsequently six weeks on a regular basis.

Yogurtyogurt

Yogurt is the high volume of bacteria that help to maintain good health. It reduces age-related illnesses. It contains calcium that keeps bones healthy.<!–nextpage–>

Oatsoats

Complex carbs like oats contain low-glycemic. It prevents wrinkles and acne as well as keeps blood sugar under control.

Berries

berries

Berries contain flavonoids, Polyphemus, vitamins, and tons of antioxidants that helps get better skin and promotes cell regeneration for new skin.

There are other foods like nuts, orange, Fish, Vegetables that promotes better skin. Try to keep these foods and foods listed above in your daily meal and see new you in the mirror in new ways.

Arthritis Affecting Millions of People with just Inflammation of the Joints

arthritis

Arthritis affecting over 52 million Americans is like a serious threat. Moreover, Osteoarthritis is one of the most common types of arthritis, and affecting more than 33 million American adults!

Arthritis affecting people usually suffer from osteoarthritis, gout, and rheumatoid arthritis. Arthritis develops due to an imbalance between the anti-inflammatory and pro-inflammatory cytokines in the body. Unluckily, there are uncountable factors that can cause arthritis.

People, who have arthritis, continually suffer from continuous stiffness in specific body parts such as knees, hands, and elbows. Specialists usually suggest painkillers and anti-inflammatory pills treat arthritis. Nevertheless, many of them have side effects. As a result, nowadays many people are opting for the natural method to ease their pain.

Natural Foods Fighting Arthritis

Though there is no diet cure for this disease, some foods can fight inflammation, boost the immune system, and strengthen bones. Adding these foods to a daily meal may prevent the arthritis symptoms.

Omega-3 Foods

Foods contain Omega-3 fatty acids such as; salmon, trout, and sardines have potent anti-inflammatory effects.

Different shreds of evidence show that omega-3 fatty acid cut the joint pain, eases the pain of patients who have rheumatoid arthritis, and morning stiffness.

Rheumatoid arthritis develops due to the deficiency of Vitamin D, and fish helps to prevent a lack of Vitamin D.

Moreover, flaxseeds, chia seeds, grass-fed beef, and walnuts are the excellent source of Omega-3 fatty acids. Adding them to your meal is the superb choice of course.

Ginger, Garlic, and Turmeric

Adding garlic to daily meal is beneficial for arthritis symptoms as it is healthful. Garlic helps to reduce the symptoms of arthritis due to its anti-inflammatory effect. Besides, several studies have shown that garlic assists reinforce the immune system as it increases the function of immune cells.

Turmeric is jam-packed with anti-inflammatory properties. It contains a substantial component called curcumin, which promotes inflammation. Many pieces of research show that this spice can decrease arthritis pain. Increase adding this tasty spice to your curries for arthritis pain relief.

Ginger is an excellent spice to heal the arthritis symptoms. Several studies have shown that ginger extract can improve knee pain due to arthritis. Furthermore, some properties of ginger can block the inflammation-promoting substances. You can consume fresh ginger; also add them to your meal and tea to reduce arthritis symptoms.

Berries

Berries are full of antioxidants, vitamins, and minerals that can reduce inflammation. Different studies have shown that people who take two serving of berries once in a week have decreased 14% inflammatory markers. Berries have an essential property, called quercetin that can block specific inflammatory processes associated with arthritis. Also, it can reduce arthritis-related inflammation.

Some researchers have shown that Anthocyanins are potent antioxidants that curb inflammation. Cherries, blackberries, raspberries, strawberries, and blueberries are a rich source of this antioxidant.

High-antioxidant Foods

Different colorful fruits and fresh vegetables are full of antioxidants, magnesium, vitamins, fiber, potassium, and anti-inflammatory components. Cruciferous veggies, pineapple, papaya, leafy greens, melon, and avocado are best sources of it. Try to add them to your meal as much as you can.

Olive Oil

Olive oil is packed with anti-inflammatory properties and has an excellent effect on symptoms of arthritis. Several studies have suggested that olive oil consumption lowers the risk of developing arthritis. Still, further research is required to know the effects of olive oil on this disease.

Broccoli

Broccoli is one of the healthiest foods, and famous around the world. It has some properties that help reducing inflammation. Additionally, it can decrease the arthritis symptoms. Some studies have shown that broccoli can block the formation of some cells that are responsible for developing rheumatoid arthritis.

Luckily, these foods, outlined above may offer relief from different types of arthritis. Besides, some of them control the arthritis symptoms, and they can play a vital role in arthritis severity, do a practice of adding them to your daily meal.

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