Now that everyone is making their health a top priority, people have become more aware about the foods and the vitamins they consume. One of the most important vitamins that should be in everyone's diet is Vitamin C.
Importance of Vitamin C to Your Body
Vitamin C is an essential vitamin that aids in your growth and development, and tissue repair and collagen formation. In addition, vitamin C is also responsible for the proper functioning of your immune system.
Other Benefits of Vitamin C You Need to Know About
Besides providing protection, vitamin C offers several benefits to improve your health. These include the following:
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Helps manage high blood pressure
Studies show that taking high levels of vitamin C--approximately 500 mg--can reduce the risk of hypertension or high blood pressure. When ingested, vitamin C works as a diuretic, which can remove excess fluids in your kidney and relax the blood vessel walls. As a result, it lowers your blood pressure and allows a more fluid blood flow throughout your body.
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Prevents iron deficiency
As a vital nutrient for the body, iron produces red blood cells that transport oxygen all over your body. Your body absorbs iron more effectively from high-protein foods such as fish and meat than they do with grains or vegetables. If you’re on a plant-based diet, one way to avoid iron deficiency is to include fruits rich in vitamin C in your diet.
Vitamin C enhances the absorption of iron and stores it in your body. Research shows that an intake of 100 mg of vitamin C can increase iron absorption by 67%.
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Boosts immunity
Most people take vitamin C because it can boost immunity, but how does it work? Vitamin C helps in the production of lymphocytes and phagocytes, which defend the body against diseases and infections. Moreover, vitamin C's antioxidants are transmitted to the skin, which works as a protective layer that shields your body from external factors.
Vitamin C truly is a superb nutrient that offers incredible benefits to your body.
How to Incorporate More Vitamin C into Your Diet
There are several ways to get more Vitamin C daily. You can take vitamin C supplements directly like Garden of Life Vitamin Code Raw Vitamin C or FACT99 Fermented Antioxidant. However, as with all types of vitamin supplements, these should always be taken in moderation.
Also, another simple and doable solution is to eat more citrus fruits and vitamin C-rich vegetables every day. Green peppers, tomatoes, lemons, oranges, and potatoes are examples of foods high in vitamin C. Other sources of this nutrient include seasonal fruits like strawberries, blueberries, kiwi, papaya, and pineapples.
Organic Foods High in Vitamin C that You Can Get from Nature’s Glory
If your main concern is the accessibility of these ingredients, you don't have to worry. Nature's Glory is an organic grocery Singapore-wide that offers various vitamin C-rich foods, which you can have delivered straight to your doorstep for your utmost convenience.
- Oranges - Perhaps the most common and most accessible source of vitamin C, oranges contain 53 mg per 100 grams. You can make it into orange juice or infuse it into the dishes.
- Broccoli - Containing 89 mg of vitamin C per 100 g, broccoli is considered one of the best vegetables to get more nutrients into the body. They can be eaten as a snack with a dip or, if you prefer, steamed and sauteed with meat.
- Tomato - As juicy as they are, tomatoes only contain 23 mg of vitamin C per 100 g. Although small compared to the others, tomatoes are easy to eat, and before you know it, you won't be able to stop eating.
- Kale - Kale contains the least amount of vitamin C, having only 18 mg per 100 grams. You can mix in oranges, broccoli, tomatoes, and bell peppers, topped with lemon vinaigrette to create a delicious vitamin C-rich salad.
Eating foods rich in vitamin C doesn’t have to be a challenge. There are many options available in Nature’s Glory, a pioneer organic store in Singapore. All you have to do is select your favourite ingredients and create a meal around them. Before you know it, your body is filled to the brim with vitamin C.
Recommended Amount of Vitamin C Intake Daily
As easy and simple as adding vitamin C food into your diet is, you have to be careful not to overdo it. According to experts, the ideal amount of vitamin C intake varies depending on your age and gender. Men ages 19 and above are required to take at least 90 mg of vitamin C daily, while women of the same age range require 75 mg.
There are special cases that may require a higher dosage, such as those with naturally low vitamin C levels or people with an iron deficiency. Before you ingest more than the recommended allowance, you should consult with your doctor and dietician.