C-vitamin, or ascorbic acid, is definitely one of the most well-known vitamins that people use to boost their health during the autumn-winter period. But do you know how important a role it actually plays in your health?
Below is a detailed overview of why vitamin C deficiency occurs and how to recognize it? And why is it important to take care of your vitamin C reserves year-round?
Why do we need vitamin C?
Vitamin C is a water-soluble vitamin that is necessary for the normal development of gums, skin, capillaries, teeth, ligaments, and bones, as well as for wound healing. Vitamin C also provides protection against colds and stress.
Why does vitamin C deficiency occur?
The human body cannot produce vitamin C on its own, which is why it must be obtained from food continuously. A major cause of vitamin C deficiency is a one-sided diet. At the same time, it is quite common for even people who are conscious about their diet to develop a deficiency of this essential vitamin.
Why? Because vitamin C is very temperature-sensitive, and about 60% is destroyed during heat treatment. Vitamin C loss also occurs due to light, air, and heat. Our body cannot store vitamin C, and its reserves are only short-term. Know that prolonged vitamin C deficiency is harmful or even dangerous to the body.
Who has an increased need for vitamin C?
- Smokers
- Excessive alcohol users
- Increased physical exertion
- Pregnant and breastfeeding women
- Older adults with a one-sided diet
- People with digestive disorders, such as inflammatory bowel disease
- People who do not eat enough fruits and vegetables
- Diabetics
What are the signs of vitamin C deficiency?
- Fatigue and weakness
- Weak immune system
- Anemia
- Bruising easily
- Dry and rough skin
- Premature skin aging
- Bleeding gums and gum disease
- Slow-healing wounds
- Weak bones
- Depression
C-vitamin strengthens the immune system
Are you often sick and seem to attract the next viral infection like a magnet? Immune cells contain large amounts of vitamin C, which the body rapidly uses during inflammatory processes. That’s why it’s important to have enough vitamin C in your body to prevent and cope with viral infections.
Regular intake of vitamin C helps increase body performance, shorten illness duration, and ease the course of illness. It is a powerful antioxidant that provides strength to your immune system when infected with a virus.
C-vitamin reduces fatigue
Are you struggling with unexplained fatigue? Know that fatigue is a symptom that needs to be addressed before it turns into burnout. With a lack of vitamin C, you lose energy, which mainly manifests as fatigue, weakness, and exhaustion. Regular vitamin C intake adds vitality and energy to your day.
C-vitamin prevents and treats iron deficiency
Did you know that vitamin C improves the absorption of iron by up to 5 times? Iron deficiency is a widespread problem, especially affecting women of childbearing age. To avoid the serious consequences of iron deficiency, you should consume vitamin C daily.
C-vitamin is a strong antioxidant
Vitamin C is one of the most powerful antioxidants that helps prevent cell damage caused by free radicals and helps avoid oxidative stress. Chronic oxidative stress is a significant cause of cardiovascular diseases, cancers, diabetes, and many other serious illnesses.
C-vitamin maintains youthful and glowing skin
If you feel that your skin is tired and has lost its glow, it may need immediate rejuvenation? Vitamin C is a superstar in today’s cosmetics industry because it effectively prevents and reduces signs of skin aging. C-vitamin helps with collagen formation, absorption, and maintenance in the skin.
C-vitamin helps with bleeding gums
Bleeding gums are a major sign of vitamin C deficiency. Due to the lack of vitamin C, the gum tissue weakens, becomes inflamed, and swells. Due to the fragility of capillaries, the gums are red or even purplish in color.
In severe cases, even healthy teeth may fall out. Vitamin C helps prevent and treat gum problems. Vitamin C strengthens the blood vessel walls, keeping them healthy and elastic.
The best sources of vitamin C
The top sources of vitamin C are fresh fruits and vegetables, as well as our own local berries. You’ve probably heard the saying that two apples a day keeps the doctor away. In addition to apples, good local sources of vitamin C include peppers, rutabaga, rose hips, black currants, and sea buckthorn berries.
By eating at least 5 servings of different fruits, it’s likely that your body will get the necessary amount of vitamin C. According to the Health Development Institute, only 10% of people consume the required amount of fruits and vegetables. If for some reason you’re among the 90%, you should seriously consider taking vitamin C as a supplement.
Pure vitamin C is acidic and may irritate the stomach and intestines for many people
For people with sensitive stomachs, regular vitamin C may be too irritating for the digestive tract.
The vitamin C shelf in pharmacies has the largest selection, and making the right decision can be difficult. It is better to choose non-acidic, or neutral pH vitamin C. This is well-tolerated by sensitive digestive tracts and allows vitamin C to be absorbed without irritating the digestive system.
What is the best vitamin C?
The human body can only absorb 200 mg of vitamin C at a time. The body cannot absorb a larger amount at once, and excess vitamin C is excreted through urine. That’s why it’s recommended to take vitamin C in smaller doses every 4 hours. True, this can be a bit inconvenient.
If you prefer to take it once a day, then choose slow-release vitamin C. The active ingredient in slow-release vitamin C is gradually released, ensuring a steady level in the bloodstream for a longer period of time. With slow-release vitamin C, effective protection is guaranteed for the whole day.
Good health is the sum of your choices!
