How Much Vitamin C Do We Need?

How Much Vitamin C Do We Need?

Posted by
 
Vitamin C or ascorbic acid is one of the most renowned, effective and accessible vitamins, that we’ve known since childhood. Although better known to provide a powerful support if you’re trying to prevent a cold, it is also effective in stimulating collagen production, helping maintain a healthy skin and even aiding your workout.

As a water-soluble vitamin, Vitamin C is not stored by the body, so we need to consume it daily. But exactly how much of Vitamin C do we need and what are the best sources?

Vitamin-C

Vitamin C bolsters immune system

Vitamin C affects the strength of cell membranes and their ability to resist damaging factors. Taking sufficient doses of ascorbic acid makes the cells “impenetrable” for viruses.
Apart from pathogenic viruses, strengthening of the blood vessel walls prevents cholesterol from penetrating the cell as well, reducing the risk of atherosclerosis. In addition, vitamin C itself affects the synthesis of cholesterol in the body.

Vitamin C and sport

Vitamin C plays a crucial role in development and repair of your body. It helps the formation of protein collagen, which is important for strength and flexibility of blood vessels and improves overall appearance of the skin. It also acts as an antioxidant, preventing the cellular damage caused by free radicals.

Ascorbic acid is also essential for the growth and repair of tissue as well as synthesis of glucose into glycogen, which is the main source of energy during exercises and daily activities.

Vitamin C daily requirements

Generally, daily requirement of Vitamin C is about 90 milligrams for a man and 75 milligrams for a woman. Smokers or people with health conditions have higher suggested dosages. It is not recommended to have more than 2 grams of vitamin C a day as it can cause digestive disturbances.

Vitamin C content in foods

Foods highest in Vitamin C are hot chilli peppers, bell peppers, black currants, parsley and spinach. Other good sources of vitamin C include kiwi fruits oranges, lemons, limes, grapefruit, broccoli and strawberries. Citrus fruits are known for their high concentration of Vitamin C, however orange for instance has 53.2 milligrams of Vitamin C per 100 gram, while green chilli pepper has 242.5 milligrams per 100 gram. A great way to spice up any dish and boost your immunity in these cold times!


Image owned by Zdravlje I

Comments

Post a Comment

Popular posts from this blog

Nothing But Sweat Workout by DailyHIIT

Image
Nothing But Sweat Workout Posted by Lisa-Marie   Warning : Invalid argument supplied for foreach() in /var/www/sites/bodyrock.tv/htdocs/wp-content/plugins/bodyrock.tv/wo-breakdown.php  on line  528 . Hi BodyRockers, . Face it you are weird. In today’s world if you train like a warrior, flex your discipline when it comes to your diet, and pass on grazing on donuts in the break room at work chances are you are chided on some level by those around as being weird. Get used to it. Embrace the smell of your sweaty socks. Not many people make a daily practice out of pushing themselves beyond their comfort zones for one workout a day. Not many people step out of what is comfortable for themselves period. This is a niche movement. Not everyone will get why you train this way or why you train at all. Thankfully we don’t need anyones permission or approval, and if we are looking for support we have a place to go where people get it. Being weird requires a good measure of independ
Read more

4 Ways Your Pumpkin Can Make You Prettier

Image
Pumpkins are more than a delicious flavor for lattes and baked goods. They're packed with vitamins and antioxidants that nourish your skin, body, and hair—making the seasonally appropriate squash just the ingredient your fall beauty DIY needs. Get your pumpkin fix, minus the calories, with these recipes. Click through to see four pumpkin-inspired DIYs for your hair, skin, and body. 1  of  4 1. It Can Give You Shinier Hair PHOTO:  Hello Natural Pumpkin is rich in potassium and vitamin A, making it especially great for restoring damaged, dry hair (especially when it’s combined with ultra-moisturizing honey). You'll need: 2 cups cooked pumpkin 1 tablespoon honey 1 tablespoon coconut oil 1 tablespoon unflavored yogurt  Puree the pumpkin and yogurt, then mix in the coconut oil and honey. Evenly cover your hair from roots to ends, and let it sit for 15-20 minutes. Rinse out the mixture, and then shampoo to ensure no residue is left.  2  of  4 2. I
Read more

How Air Pollution Is Damaging Your Health

Image
Exposure to air pollution is associated with numerous effects on human health, including pulmonary, cardiac, vascular, and neurological impairments. The health effects vary greatly from person to person. High-risk groups such as the elderly, infants, pregnant women, and sufferers from chronic heart and lung diseases are more susceptible to air pollution. Children are at greater risk because they are generally more active outdoors and their lungs are still developing. Exposure to air pollution can cause both acute (short-term) and chronic (long-term) health effects. The health of our lungs and entire respiratory system is affected by the quality of the air we breathe. In addition to oxygen, this air contains other substances
Read more