Vitamin C is a powerhouse nutrient that plays a vital role in keeping our body healthy. It’s a well-known fact that we need vitamin C for a strong immune system, healthy skin, and to help our body absorb other essential nutrients like iron. But did you know that the current recommended daily allowance (RDA) for vitamin C might be too low? Researchers are now urging that the RDA for this nutrient be increased from 75 milligrams for women and 90 milligrams for men to 200 milligrams.
The current recommended level is based on flawed methodology, as it treats naturally occurring nutrients and synthetic drugs the same way. Balz Frei, a leading expert on vitamin C, explains that this approach results in many people being deficient in the vitamin. Moreover, he adds that several studies have shown that higher levels of vitamin C could help prevent chronic diseases, such as heart disease, stroke, cancer, high blood pressure, and chronic inflammation.
To understand why increasing our vitamin C intake is so important, let’s take a closer look at the numerous health benefits this amazing nutrient offers.
Boosts Immunity
One of the main reasons vitamin C is essential for our health is its role in strengthening the immune system. It encourages the production of white blood cells, which help fight infections and protect the body against illness. Also, vitamin C acts as an antioxidant that helps to protect cells from free radicals, which can cause damage to the immune system.
Supports Healthy Skin
Did you know that vitamin C is also crucial for healthy, glowing skin? It aids in collagen production, which is the essential protein responsible for keeping our skin firm, smooth, and wrinkle-free. Furthermore, vitamin C also helps to protect the skin from sun damage and accelerate the healing of wounds and blemishes.
Enhances Iron Absorption
Iron is an essential mineral required for the production of red blood cells and transporting oxygen throughout the body. However, some people struggle to absorb enough of it from their diet. Vitamin C helps enhance the absorption of iron from plant-based sources, reducing the risk of anemia and fatigue.
Reduces Risk of Chronic Diseases
As mentioned earlier, a higher intake of vitamin C has been linked to a lower risk of developing chronic diseases like heart disease, stroke, and cancer. This is because it helps reduce inflammation in the body, which is a common underlying factor in many chronic conditions. Additionally, vitamin C can lower high blood pressure, which is a significant risk factor for heart disease.
Promotes Healthy Aging
As we age, our body’s ability to produce collagen decreases, leading to wrinkles, sagging skin, and weakened joints. Regular consumption of vitamin C can help combat these signs of aging by supporting collagen production. Studies have also found that higher levels of vitamin C can protect cognitive function, reducing the risk of developing Alzheimer’s disease and other forms of dementia.
Potential Weight Loss Benefits
Some preliminary research suggests that vitamin C might have a role to play in weight loss. Researchers have found that lower levels of vitamin C are common among obese people, while higher levels of the nutrient seem to be associated with a healthier body weight. The exact reason for this connection is still unclear, but researchers speculate that vitamin C could be involved in fat metabolism.
Given the numerous health benefits mentioned above, it’s clear that increasing your vitamin C intake to 200 milligrams per day could offer significant improvements to your overall health and well-being. Here are some tips on how to easily include more vitamin C in your diet:
- Eat fruits rich in vitamin C: Citrus fruits such as oranges, lemons, and grapefruits are excellent sources of vitamin C. Other fruits like kiwi, mango, pineapple, and strawberries also contain high amounts of this essential nutrient.
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Include vegetables with high vitamin C content: Bell peppers, broccoli, Brussels sprouts, and kale are just a few examples of vegetables that are packed with vitamin C.
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Use vitamin C-enriched skincare products: To boost your skin health, opt for creams and serums that contain vitamin C that can be applied topically.
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Take a vitamin C supplement: If you find it challenging to get enough vitamin C from your diet alone, consider taking a supplement to ensure you’re meeting the recommended intake.
In conclusion, increasing your vitamin C intake to 200 milligrams per day is a small change that could have a significant impact on your health. By incorporating more vitamin C-rich foods into your diet and considering supplementation if necessary, you could be well on your way to better immune function, healthier skin, and a reduced risk of chronic diseases.
