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Prevent Coronavirus in Most Effective Ways to Keep Your Family Safe.

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Prevent coronavirus from getting mild to severe symptoms through the recommended health protocols of the World Health Organization (WHO). Fear and anxiety surprised the world after hearing about the coronavirus, which originated in Wuhan, China.

Prevent coronavirus as soon as the first symptom emerges is the most effective way of precautions. But understanding all about the coronavirus is the first thing we should know.

Coronavirus

The coronavirus is defined as a virus that causes illnesses from the common cold to more severe diseases. According to the World Health Organization, this virus is likely the same as acute respiratory syndrome and the Middle East respiratory syndrome.

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The virus has a solar corona around it when experts saw it under the microscope. Corona is a Latin word which means crown.

The first case of coronavirus has been recorded in Wuhan, China, last January 7. It was later called as COVID-19 by WHO.

The Symptoms

With careful studies and researches about the coronavirus, the symptoms detected and recorded to a patient with fever, cough, and shortness, and difficulty of breathing.  However, these symptoms can only be observed under mild COVID-19.

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For severe cases, it can lead to pneumonia, multiple organ failure, and if not properly treated, death can be next.

The incubation period of this virus is 14 days, from the day of infection and the onset of symptoms. But early signs can be seen within 5 to 6 days.

But there is a catch with the infected individuals. There is what experts call as asymptomatic patients. It means that no symptoms at all can be seen through the virus is in the patients’ systems.

What happened to our bodies?

When a virus enters our body, the spread of the virus will start infecting the respiratory system. The virus will begin to multiply in the respiratory tract. Frequent colds, sore throat, runny nose, and fever are mild symptoms as the first levels of getting infected. Then it will move to the next level to pneumonia.

Since there is no vaccine yet, some mild cases became severe cases. After having pneumonia, it will be followed by multi-organ failure and death.

For now, there is no vaccine yet. So what should we do to prevent coronavirus?

How to prevent coronavirus?

A9Cs4AlZxGThis is the question of many, especially the family with children and elderly household members. Well, the golden answer for that is boosting your intake of vitamin C.

Vitamin C improves our immune system. There are sources of vitamin C, like fruits and vegetables. You can also opt to take supplements as a substitute for it.

Also, to prevent coronavirus, you need to protect yourself literally. For instance, when going outside to buy essential needs, doctors highly suggest wearing a face mask and hand gloves. And I never forget to bring at least 70% or more alcohol-based sanitizer in my pocket for extra precaution of personal hygiene.

Indeed, the immune system is vital at this time of battle with the unseen enemy, the COVID-19. But there are other things that you can do to ensure your good health and be fit all the time.

And here is how you do it:

Spend some time outdoors.

Staying indoors during a pandemic is essential. But it does not mean that you should stay at home all the time. You can check the latest pronouncement in your community. If you are allowed just in your yard, you can walk or jog. Since no vaccine yet, make sure you have your protective gear, especially face mask.

Plan your Workouts

Workout at home is one of the essential things you can do during the quarantine. There are several things that you can use to monitor your exercise. Like a journal, tracker, or workout apps, these will help you plan for your workout routines and schedules.

Take Virtual Sessions and Classes

9DY0pueLD3Since going to the gym is limited for the time being, you can look at online classes and sessions. This will improve your workout at home and, at the same time, will keep you updated with the routines you can perform at home. Self-training can be difficult at first, but with proper guidance, length and intensity can be improved.  

Develop indoor games

Boosting the immune system needs emotional and mental health as well to prevent coronavirus. Quarantine makes a person annoying and builds the emotion of anxiety. So you can have indoor games with your family to strengthen more ties. As a workout, there are virtual games that you can play.

Sharing My Thoughts

To prevent coronavirus, a healthy lifestyle, and proper hygiene are essential to take into account. These are the crucial things you should consider.

Enough and regular exercises are your body needs. At home, I schedule my daily activities to improve my health. Exercises cleared my mind and gave me an adrenaline rush.

Staying motivated to follow these various methods on how to prevent coronavirus is a bit challenging. The disruption and stress from the pandemic make it harder. Believe me, but knowing what the virus can make to our body, it helps me focus on things to do to prevent coronavirus.

Making a schedule to everything like meal plans that can help maintain healthy eating foods. Also, the routine workouts to follow and avoid are included in my list.

Since quarantine is giving me a more schedule than before, I can do lots of things for myself. Taking myself is one of the ways on how to prevent coronavirus.

Vitamin C- Discover Natural Sources, Find Facts and Amazing Benefits!

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Vitamin C is one of the essential nutrients that our body needs. There are many forms of vitamin C, and it is commonly known as ascorbic acid. But what does it do to our bodies?

Vitamin C helps our immune system to protect our body and keep our tissues repaired at all times. It is the standard treatment for common colds and allergies.

Given that vitamin C is essential in our daily vitamins, where can we get this? The most common sources for this vitamin are fruits, and some can be vegetables. For fruits, here are some sour yet full of vitamins:

  • Citrus
  • Kiwis
  • Mangoes
  • Pineapples
  • Berries
  • papayas

These are the sources of vitamin C, according to the National Institutes of Health. But if you are looking for the vegetables as a source of these vitamins, you have the following selections:

  • Peppers, both red and green
  • Spinach
  • Cabbage
  • Cauliflower
  • Turnip greens
  • Tomatoes
  • Broccoli
  • Winter squash
  • Brussels sprouts

If you cannot choose either of the fruits and vegetables food selections for vitamin C, you can think about taking the supplement, but it’s wise and recommended to get it from fruits and vegetables. Read on to find many reasons why should you consider taking vitamin C?

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Importance of Vitamin C

There are a million reasons why you should intake it, but we can only give you a summary of the most important ones as to what is the main reason why it is essential to your health?

Vitamin C for collagen

Our body needs to have collagen, which is significant to make our skin, tendons, ligaments and blood vessels in healing wounds and prevent the formation of scar tissue. It is one of the needs to repair and maintain cartilage, bones, and teeth.

Fights Cancer Cells

yRlpf0ibNbOne way to block cancer cells is to have sufficient vitamin C in our bodies. The damage made by free radicals can be fatal when left untreated. The miracle in this vitamin is a vital antioxidant that helps protect cells from damage caused by free radicals, which we are exposed to overtime. According to the study, air pollution, especially coming from cigarette smoke and ultraviolet light from the sun, can be treated by it.

Lowers Risk of Diseases

Some diseases are believed to reduce the risk of having if we have enough daily dosage of this vitamin. Some of the illnesses are cancers, cardiovascular disease, diabetes, and macular degeneration or cataracts.

Vitamin C for your Eyes

According to a study, daily intake of 500 mg vitamin C daily, along with beta carotene, vitamin E and zinc supplements. This maintenance over time can slow down the progression of advanced age-related eye problems. The visual loss can be diminished by 19% even if you already have early signs of the disease.

Prevent Heart Attack

Yes, vitamin C is vital when it comes to your heart health. In a study, taking vitamin C can prevent heart attacks and slow down the hardening of the arteries and avoiding the bad cholesterol to proliferate. Also, another study supported that this has a slow yet effective way to lower high blood pressure without any supplements or medication maintenance needed.

Say goodbye to the common cold

Most of us mistakenly think the treatment for the common cold is antibiotics and other supplements that cater. A unique study shows that when you take vitamin c, you can still have sinusitis, but the good part is when you are sick, it can shorten the time when you have symptoms of being sick.

When to know you are Deficient

When you have vitamin C deficiency, do not be weary because this is normal. Vitamin deficiency happens when your diet lacks specific vitamins. According to medical professionals, the supplements help to cure smokers.

So how will you know if you are lacking? The following signs and symptoms can tell if you have a deficiency.

  • Bruising
  • Gingivitis
  • Bleeding gums
  • Dry Hair and Skin
  • Slow healing of wounds
  • Nosebleed
  • Warding off infection

But if you have an advanced deficiency, you may also have a weak immune system, which can cause scurvy. It is a condition in which you will quickly get bleeding gums, joint pain, and poor wound healing. These symptoms can happen in an instant without forewarning.

Vitamin C Dosage

HM4uQcSADDTo skip getting deficiency, you should know the right dosage of it. According to research, 40% of men and 38% of women have a lack of it because not enough eating of vegetables and fruits can cause deficiency, not only vitamin C but others as well.

There are different vitamin C supplements – those called sodium ascorbate and ascorbic acid. These two kinds of vitamin supplements have different effects. Though both are water-soluble, ascorbate cannot upset your stomach if you will take more than the daily recommended allowance. But the ascorbic can upset your stomach.

The recommended daily allowance or RDA depends on age, gender and medical condition of an individual. For nursing and pregnant, we suggest taking a higher dosage to maintain the immune system.

If you take improper RDA of vitamins, it can lead to kidney stones, irregular heartbeat, and diarrhea. One thing you should learn before taking supplements, you should consult your doctor beforehand.

Our Insights

Indeed vitamin C is one of the essential vitamins that our body needs to increase the immune system. Do not take for granted this kind of vitamins because it enables other nutrients in your body to absorb quickly. It also has antioxidants and is suitable for your skin and hair. There are many benefits of taking this vitamin as it will give you a lasting effect.

Eating Chillies: Interesting Facts and Surprising Health Benefits.

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Eating chillies or spicy foods are the most exciting and enjoyable food for many. But how does it benefit your health? Of course, chillies are one of the spices that many use for cooking spicy foods.

Eating chillies can give many benefits, and for sure, you want to know it. Because you will never look into spicy foods the way you looked at it before. So you want to learn the mystery of eating chillies?

For starters, eating chillies and other spicy foods is painful, and you cannot take too much of it. Hot sauce condiments are one of our favorites to add to our diet. But for some who do not want spicy foods, maybe the benefits of eating chillies will encourage you to take a detour.

So what are the benefits of spicy foods like eating chillies?

Getting your body fit and well.

One of the benefits of eating chillies is losing weight. Jalapeno or hot sauce can be added to your diet meal plan. In this case, it can increase your metabolism, which your body will increase your burning of calories.

Improve heart health.

Only a few know that eating chillies can save your heart from the effects of bad cholesterol. How can this happen? Well, damaging effects of bad cholesterol can be reduced by eating spicy foods because it has capsaicin property that fights inflammation that can increase heart problems.

Reduce the risk of cancer cells.

Cancer cells are one of the common health problems. According to research, the property in spicy foods can keep cancer cells at bay, especially leukemia cells. To have a better effect, you can add black pepper to absorb the turmeric, which can slow down the spreading of cancer cells.

Regulate blood pressure

One of the benefits of eating chillies is lowering blood pressure. How did this happen? Vitamins A and C can be found in chillies, and it can strengthen your heart muscles. Also, it can increase blood flow in your body, which is suitable for your cardiovascular system. It is essential to regulate blood pressure.

Source of Feel-good hormones

Instead of eating dark chocolates, you can eat spicy foods. Eating chillies can give you serotonin. What is serotonin?

This property can ease depression and stress, then goodbye to sadness. If you are not prepared to eat spicy foods, you can have ginger, cumin, coriander and red pepper for some zing dishes.

No more inflammation.

The most crucial property in eating chillies that our body absorbs is capsaicin. According to studies, capsaicin is useful in the treatment of arthritis, psoriasis and diabetic neuropathy. Make sure you have no allergy reactions if you start eating it.

Relieve Pain

Eating chillies is a natural remedy for anaesthesia. If you have osteoarthritis, spicy foods can relieve pain, but you cannot feel the effect in an instant. Another is nasal decongestant if you have a clogged nose, and you want mucus to be out of your system. It may have a contribution to your congested lungs. You will need to have regular consumption of chillies, but make sure you will eat the recommended amount of servings daily.

Immunity Booster

Boosting immunity is vital so you can be safe from any diseases. Spicy food contains a high amount of vitamins A and C. If you have the right amount of these vitamins, you have no worries of getting some virus and bacteria. Maintaining your immune system will make you fight against pathogens that will make you sick.

What are the green chillies?

Chillies can be in many forms, like the green ones. However, eating chillies can be raw, fried and roasted. But does it have different health benefits?

Zero calories

Eating chillies, especially those in green color, has zero calories. By eating some of the green chillies, you can increase more than half of your metabolism.

Lots of Vitamin C

Vitamin C can increase your immune system. And if you are facing symptoms related to your eyes and skin, you will need to increase your intake of vitamin C. To maintain the health benefits of chillies; you must store them in a cool and dark area. Otherwise, heat, light and air can make chillies lose their vitamin C.

How can you enjoy spicy foods?

According to a study, the best way to enjoy spicy foods is by mixing them with your Mediterranean diet. Other than eating chillies, many foods can help you get the capsicum. And you can consume it in many forms.

Adding it with many herbs and spices like vegetables and more fresh foods, you can enjoy the benefits of eating chillies. It can also increase the consumption of other healthy eating, which is more pleasurable. In this way, you can be sure that it is like a booster to your diet.

Our Thoughts

Of course, eating chillies have many health benefits. Like it can boost our mood, regulate blood sugar levels, increase anti-bacterial properties and a natural source of iron. Also, chillies are a good source of vitamin K that reduces the risk of osteoporosis and increase your blood when cut or injured.

So including chillies in your meal plan, you can acquire different nutrients and get the ultimate health benefits of eating spicy food.

Health Benefits of Eating Guava: From Leaves to Fruits, Raw or Riped

Health Benefits of Eating Guava: From Leaves to Fruits, Raw or Riped

Health benefits of eating guava are familiar to us. But what good it gives to our body? Other than it is rich with Vitamin C, it has many nutrients and vitamins that are good for our body.

The Health benefits of eating guava are undeniable practical and can be felt instantly. The flavour and fragrance of guava entice us to take a bite and enjoy it, especially when raw and ripe.

Guava is an edible tropical fruit that its peel can be eaten. You will need not to worry about the seeds because it can be eaten as well. Most type of guavas are sweet, but its sugar is healthy, meaning it is glucose-free. So it does not affect our blood sugar.

The use of guava does not start and ends in eating it raw. Many cuisines around the world used guava as ingredients and to add flavor. Fresh guava is the most natural way to add, but some people use powdered guava too.

Nonetheless, the health benefits of eating guava are amazing, and it has limitless possibilities that you can get nutrients like antioxidants, fiber and vitamins.

Actually you can extract juice from its leaf. Drinking guava tea suggests better conditions, which has an effect on your diet. The effects of juice can treat diarrhea. The treatment also gives nutrition and antioxidant. But evidence shows that too much of it can cause constipation.

To know what are the full health benefits of guava, we will give you the list. Here are the things you need to know about the contributions of guava in our bodies.

Complete Health Benefits of Eating Guava

Vitamin C to Boost Immune System

Have you ever wondered though guava has a sweet taste, it contains vitamin C? Yes, guava is rich in vitamin C, which our body needs to strengthen our immune system. Compared to citrus, guava can give our body four times vitamin C. What is the significance of this number? Because vitamin C boosts our immune system to protect us from infections. And a bonus to it, it keeps our eyesight in healthy condition.

Antioxidants to Fight Off Cancer 

Antioxidants to Fight Off Cancer

As vitamin C is the primary nutrient that guava can give us, it has other potent antioxidants that our body needs. Getting complete antioxidants is another health benefit of eating guava. With lycopene, quercetin and polyphenols, you can have antioxidants combined with vitamin C. Enough antioxidants can reduce the risk of cancer. The most common cancers that occurred around the world are breast and prostate cancer. So eating guava can give us vitamins and nutrients that can prevent the proliferation of cancer cells in our bodies.

Low Glycaemic Index to Prevent Diabetes

Yes, guava has a sweet taste, but it does not contribute to our body in the development of diabetes or increasing our blood sugar levels. In fact, one of the health benefits of eating guava is preventing diabetes. Aside from the low glycaemic index, guava has fiber to ensure that sugar levels in our body are healthy and regulated.

Fiber for Good Digestion

Another good thing about eating guava is getting the fiber that will be beneficial to our digestive health, and eventually affects your dietary meal plans. The fiber from guava fills the 12% daily recommended intake of fiber in our body. And the seeds of guava has some properties that serve as an excellent laxative. So eating guava can give you proper digestion.

And proper digestion contributes to weight loss. Metabolism is the key to weight loss and guava, with its fiber, it improves the absorption of other nutrients. Some of these nutrients are proteins and vitamins that regulate metabolism.

Vitamin A for Excellent Eyesight

Vitamin A for Excellent Eyesight

Did you know that other than vitamin C, guava is rich in vitamin A? Vitamin A in guava gives an excellent booster for excellent vision. It prevents the early degeneration of eyesight. And regularly eating guava, it will slow down the risk of eyesight problems like cataracts. You can compare guava and carrots as a good source of vitamin A.

Complete Vitamin B to Benefits our Body

Focusing on vitamins in guava, you can include vitamin B, which has many roles in our health. Let us start with vitamin B-9 or folic acid. Vitamin B-9 is essential to women, especially the pregnant ones. The contribution of folic acid is to prevent some neurological problems during fetus development.

Other than folic acid, one of the health benefits of eating guava is to improve the blood circulation of the brain and stimulates brain function. Vitamins B3 and B6 or niacin and pyridoxine help relax our brain nerves. Then, eating guava is not bad, after all. Hence it is a good source of the vitamin B complex.

Anti-inflammatory and anti-bacterial

Aside from the fruit, you can also use guava leaves. Guava leaves have anti-inflammatory and anti-bacterial properties. For instance, when you have swollen gums, you can use guava leaves as a remedy. It can fight infection and kill germs according to the studies.

Magnesium to Relax Muscles and Nerves

Feeling tired and exhausted after a long day of work? Well, you may need this fruit. Because one of the health benefits of eating guava is providing magnesium that helps in muscles and nerves to relax. The delicious taste of this fruit can take away the pain. And when you feel relaxed, there is less stress, and you will have the energy to do more tasks for the day.

Vitamin K for Skin Brightening

Vitamin K for Skin Brightening

Did you know that you can get the health benefits of guava by using it as a scrub for your skin? Some try using guava for a scrub. You will need ripe guava. Smashed it and mixed with egg yolk, then you can apply it on your face, and after 20 minutes, you can rinse it with warm water. It will remove your dead cells from your skin. It will also lighten your complexion. The properties of guava that are responsible for this health benefit are vitamin K. Yes, guava has vitamin K that prevents our skin from having discoloration, dark circles, acne and skin irritation. So if you feel like your skin is having irritation, then you can add guava to your daily meal plan.

Other Health Benefits of Eating Guava

Like other fruits, eating guava is good for our hearts. The nutrients of guava help in the regulation of cholesterol in our bodies. Our body, especially the heart, needs to have low bad cholesterol and increase good cholesterol. It is the standard blood regulation in our collection to decrease the risk of heart disease development.

In several articles of the medical journal, the extracts of this fruit have effects on cold and cough. You can try supplements as an alternative for this fruit but make sure that it is safe to take. Check the clinical recommendations and ingredients.

Also, by eating guava, its vitamin C has a contribution to strengthening the respiratory tract, throat and lungs. If these parts of the body have enough immunity from colds and viral infections, then you will have no worries of getting sick. Make sure that you eat this food it unripe and raw to get the highest quantities of vitamins.

With a guava a day, it helps your body to be perfectly healthy,Our Insights

Indeed guava has particular health benefits when you ate it. Vitamins like A and C are essential to strengthen our immune system, including antioxidants that play a significant role in our health. Aside from getting yourself free from radicals, your skin should be free from wrinkles as well.

It has the highest astringent properties among fruits. So you will have no worries in toning and tightening of facial skin and muscles. With a guava a day, it helps your body to be perfectly healthy, especially when combined with a perfect workout.

Health benefits of Tiger Nuts? Proven and You can’t go wrong!

Health benefits of Tiger Nuts? Proven and You can't go wrong!

Health benefits of tiger nuts are often overlooked! The incredible nutrients that can be found in tiger nuts deserve to be identified as one of the healthy options when you want to lose weight, yet you do not want to compromise your health.

Health benefits of tiger nuts are not surely known by many, so we are going to give you the details of it. This nut is taken for granted because of many reasons. But we are going to discuss here the nutrients that can be found in tiger nuts.

The nutrients of tiger nuts are found in a small size nut. It was originated in Spain, and it is linked to the production of horchata, a sweet drink made of tiger nuts. 

So what health benefits we can get from tiger nuts?

Fiber

If you want to be in shape and your digestive system is all good, you can consider eating tiger nuts for more fiber. Fiber is one of the best options when you want to lose weight. Also, it helps you to end constipation and normalizes your digestive system. Fiber is a natural remedy to eliminate waste out of your body.

Like prunes, chia seeds and whole grains, tiger nuts can have many flavors. It was many years ago that flavors from tiger nuts are discovered. And recently, new products and flavors are demanded from tiger nuts.

As the typical role of fiber in our body, especially in our digestive system, it improves appetite. Tiger nuts give the feeling of satiety, which is essential when you are trying to lose weight. The satiety that tiger nuts give provide a high-calorie level that can help us to be hype all day. But this kind of fiber does not make your glucose level to be steady. Instead, it regulates blood glucose in our body, which is essential to avoid type 2 diabetes.

Milk Substitution

Milk from tiger nuts can be a good substitute for cow milk. Familiar with soy milk? Well, tiger nut milk has the same process as the soy milk. The nutrient content of soy milk is 100% healthy fats. So you will not get worried about drinking tiger nut milk. It is one of the health benefits of tiger nuts. 

Since it has healthy fats, it also has vitamins E and C, which combats hypertension and blood pressure level. Therefore, drinking tiger nut milk is safe for those who are lactose intolerant and can prevent heart diseases. It is not the same as regular milk from animals, but it has a more nutritious chemical composition, which makes it healthier.

Magnesium from Tiger Nuts

Tiger nuts can give at least above the minimum requirement of magnesium in our bodies. Magnesium is one of the nutrients that our body needs. It contributes to the development of bones like calcium. But the health benefits of tiger nuts focus in fighting osteoporosis and tooth decay. Along with proteins, it develops the muscles as well.

Another health benefit of tiger nuts, as it gives the right amount of magnesium, is making our kidneys stronger. It also influences the menstruation cycle of a woman to disregard cramps and maintain a healthy pH balance of the body.

Good source of Potassium

Aside from magnesium, one of the health benefits of tiger nuts is providing potassium. Potassium is significant to help control our heart activity. Compared to bananas, potassium in tiger nuts are higher. Therefore, you can choose tiger nuts over bananas if you want more potassium in your body. 

The primary purpose of potassium in our body regulates and distributes the amount of water throughout the body. It is significant to have the proper functioning of the cells in our bodies and vital organs. 

Surprisingly, one of the health benefits of tiger nuts because of its potassium as content, contribute to process carbohydrates. Without enough potassium, you will feel fatigued, constipated, and even the decrease in blood pressure may occur. This vital nourishment from tiger nuts is essential as other nutrients that should be in our meal plan.

Gives healthy protein

You can have tiger nuts as one of the best sources of protein from vegetables

If you have thumbs up for protein yet you want to avoid meat, then eating vegetables is the best option. You can have tiger nuts as one of the best sources of protein from plants. It has high nutritional value that your vegetarian will surely appreciate.

Aside from protein, you can have tiger nuts as a good source of antioxidants. It helps in cleansing and elimination of toxins out from our body. When all toxins have been flushed out from our body, it contributes to how cellular activity works. Therefore, the risks of having cancer are preventable.

Protein is amino acids, which is one of the highly recommended nutrients of medical practitioners.

Healthy fats

Tiger nuts secrete healthy fats, which is equivalent to olive oil. Olive oil is considered a healthy oil, so how do we treat tiger nuts oil? 

Tiger nuts oil has many health benefits, which include oleic acid or monounsaturated fats. These fats are used in many forms, such as nourishing our skin and keeping it away from external aggression. Other than monounsaturated fats, it has fatty acids that our body needs.

Our Final Thoughts

Health benefits of tiger nuts does not end with what have we mentionedThe health benefits of tiger nuts do not end with what have we mentioned above. Many health benefits are just starting to be felt and discover. For instance, there are research studies that prove the use of tiger nuts oil. Also, it can help our body to have calcium absorption and other therapeutic application.

And with the innovation, tiger nuts have surpassed as one of the preferred cosmetics ingredients. It has a high dosage of vitamin E, which contributes to youthful skin.

Over time, it is crucial to consider the health benefits of tiger nuts. In terms of food, cosmetic products and therapeutic purposes, tiger nuts are versatile and useful in many ways. 

But like other products and foods, you need to make sure you have no allergic reactions in the components of tiger nuts. Make sure it is safe for you to use and consume, especially when you are taking medications. Triggering allergic reactions can result in more health problems. 

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.

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