Vitamin C is essential for many important functions in the body. Expert dietitians emphasize the role of vitamin C in supporting overall health and preventing deficiencies. In this article, we’ll explore the key benefits of vitamin C, how it supports your body, and the best ways to make sure you’re getting enough vitamin C every day for optimal health.
Let’s look at why vitamin C is so important, how it works in your body, and where you can get enough of it from vitamin C-rich foods.
What Does Vitamin C Do?
Vitamin C does lots of important jobs in your body:
- Protects Your Cells: Think of vitamin C like a shield. It fights off bad stuff called free radicals that can hurt your cells. This helps keep your skin and body healthy.
- Helps Your Immune System: Vitamin C helps your body fight off germs and stay well. That’s why it’s great for immune support.
- Builds Collagen: Collagen is a protein that makes your skin, bones, and blood vessels strong. Vitamin C helps your body make collagen, so cuts and scrapes heal faster.
- Helps You Absorb Iron: Iron is a mineral your body needs to carry oxygen in your blood. Vitamin C helps you get iron from plant foods so you don’t get tired.
- Supports Your Brain: Vitamin C helps make brain chemicals that affect how you feel and think.
What Happens If You Don’t Get Enough Vitamin C?
If you don’t eat enough vitamin C, you could get sick with something called scurvy. Symptoms include feeling tired, weak gums, and slow healing wounds.
Where Can You Find Vitamin C?
Vitamin C is in many tasty fruits and vegetables. Here are some of the best:
- Oranges, lemons, and other citrus fruits
- Strawberries and blackcurrants
- Red and yellow peppers
- Broccoli and Brussels sprouts
- Potatoes
- Guavas and acerola cherries (which have a lot of vitamin C!)
- Leafy greens like kale and parsley
Eating a mix of these every day helps you get enough vitamin C. If you want help planning healthy meals with vitamin C, a dietitian can guide you.
How Much Vitamin C Do You Need?
Adults usually need about 40 to 90 milligrams of vitamin C every day. Your body can’t store it, so you have to get vitamin C regularly from food.
If you take more than 1,000 mg of vitamin C in supplements, it might upset your stomach. But getting vitamin C from food and normal supplements is safe.
Why Vitamin C Is Good for Your Health Long-Term
Vitamin C protects your body from damage that can lead to diseases like heart problems and cancer. Scientists are still studying this.
It also helps your skin stay healthy and makes wounds heal faster. That’s why vitamin C is important every day.
Tips to Get Enough Vitamin C
- Eat colorful fruits and vegetables with every meal.
- Add citrus fruits or peppers to your salads and snacks.
- Use fresh herbs like parsley to add vitamin C to your food.
- If you have trouble getting enough vitamin C, talk to your doctor or dietitian about supplements.
Conclusion
Vitamin C is super important for keeping you healthy. It protects your cells, helps your immune system, and keeps your skin and bones strong. At Suraksha Diagnostics, we believe everyone should know how important vitamin C is. Eating a balanced diet with plenty of vitamin C foods is the best way to stay healthy.
Visit your nearest Suraksha Clinic & Diagnostics and consult with the City’s top dietitians near you.
