Vitamin C is one of the safest and most effective nutrients. Though it may not be the cure for the common cold, the benefits of vitamin C may include protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling. The tolerable upper intake level (or the maximum amount you can take in a day that likely won’t cause harm) is 2,000 milligrams (mg)a day for adults.
A study published in Seminars in Preventive and Alternative Medicine that looked at over 100 studies over 10 years revealed a growing list of possible benefits of vitamin C.
“Vitamin C has received a great deal of attention, and with good reason. Higher blood levels of vitamin C may be the ideal nutrition marker for overall health,” says study researcher Mark Moyad, MD, MPH, of the University of Michigan. “The more we study vitamin C, the better our understanding of how diverse it is in protecting our health, from cardiovascular, cancer, stroke, eye health [and] immunity to living longer.”
“But,” Moyad notes, “the ideal dosage may be higher than the recommended dietary allowance.”
“The safe upper limit for vitamin C is 2,000 milligrams a day, and there is a great track record with strong evidence that taking 500 milligrams daily is safe,” Moyad says.
But keep in mind that while many people may not always get the optimal level of vitamin C, having a vitamin C deficiency is very rare in the U.S. and many other countries. Vitamin C deficiency is mainly seen in malnourished adults. In extreme cases, it can lead to scurvy — characterized by weakness, anemia, bruising, bleeding, and loose teeth.
Moyad says there is no real downside to taking a 500-milligram supplement, except that some types may irritate the stomach. That’s why he recommends taking a non-acidic, buffered form of the vitamin.
Food is the best way to get all your nutrients. Along with vitamin C, you’ll get other vitamins and minerals, as well as fiber if you’re eating fruits, vegetables, or other produce.
A cup of orange juice or a half-cup of red pepper would be enough to meet your recommended daily intake of vitamin C. To reach 500 milligrams (mg), you could turn to all of these foods and beverages):
Cantaloupe, 1 cup (8 ounces): 59 mgOrange juice, 1 cup: 97 mgBroccoli, cooked, 1 cup: 74 mgRed cabbage, 1/2 cup: 40 mgGreen pepper, 1/2 cup, 60 mgRed pepper, 1/2 cup, 95 mgKiwi, 1 medium: 70 mgTomato juice, 1 cup: 45 mg.Vitamin C, also known as ascorbic acid, is necessary for the growth, development and repair of all body tissues. It’s involved in many body functions, including formation of collagen, absorption of iron, the proper functioning of the immune system, wound healing, and the maintenance of cartilage, bones, and teeth.
Vitamin C is one of many antioxidants that can protect against damage caused by harmful molecules called free radicals, as well as toxic chemicals and pollutants like cigarette smoke. Free radicals can build up and contribute to the development of health conditions such as cancer, heart disease, and arthritis.
The body doesn’t store vitamin C, so overdose is not a concern. But it’s still important not to exceed the safe upper limit of 2,000 milligrams a day to avoid stomach upset and diarrhea.
Vitamin C is one of the “water-soluble” vitamins. Because your body doesn’t store them, you need to keep them in your diet all the time to maintain healthy levels. Eat vitamin-C-rich fruits and vegetables raw, or cook them with minimal water so you don’t lose some of the water-soluble vitamin in the cooking water.
Vitamin C is easily absorbed both in food and in pill form, and it can enhance the absorption of iron when the two are eaten together.
No one vitamin can override serious health problems. They often work together – and other lifestyle habits – like getting enough sleep and exercise, and not smoking – are key. That said, research shows that vitamin C may offer health benefits in these areas:
1. Stress. A deficiency in vitamin C is associated with many stress related disease. It is the first nutrient to be depleted in people who drink too much alcohol, smoke, or have obesity. And because vitamin C is one of the nutrients sensitive to stress, Moyad says maintaining levels of vitamin C can be an ideal marker for overall health.
2. Colds. When it comes to the common cold, vitamin C is not a cure, but some studies show that it may help prevent more serious complications. “There is good evidence taking vitamin C for colds and flu can reduce the risk of developing further complications, such as pneumonia and lung infections,” says Moyad.
3. Stroke. Although research has been conflicting, one study in the American Journal of Clinical Nutrition found that those with the highest concentrations of vitamin C in their blood were associated with 42% lower stroke risk than those with the lowest concentrations. The reasons for this are not completely clear. But what is clear is that people who eat plenty of fruits and vegetables have higher blood levels of vitamin C.
“People who consume more fruit and vegetables will not only have higher [blood] levels of vitamin C, but higher intake of other nutrients potentially beneficial to health, such as fiber and other vitamins and minerals,” study researcher Phyo K. Myint said in an email interview.
4. Skin Aging. Vitamin C affects cells on the inside and outside of the body and it’s antioxidant properties can be beneficial when it comes to aging. A study published in the American Journal of Clinical Nutrition examined links between nutrient intakes and skin aging in 4,025 women aged 40-74. It found that higher vitamin C intakes were associated with a lower likelihood of a wrinkled appearance, dryness of the skin, and a better skin-aging appearance. In addition, topical treatments with Vitamin C have been shown in some studies to reduce wrinkles
Other studies have suggested that vitamin C may also play a role in:
Improving macular degeneration.Reducing inflammation.Lowering the risk of cancer and cardiovascular disease.You’ll get vitaminc C from many fruits and vegetables.
The foods richest in vitamin C are citrus fruits, green peppers, strawberries, tomatoes, broccoli, white potatoes, and sweet potatoes.
Other good sources include dark leafy greens, cantaloupe, papaya, mango, watermelon, brussels sprouts, cauliflower, cabbage, red peppers, raspberries, blueberries, winter squash, and pineapples.
Here are eight simple ways to work more fruits and veggies into your diet each day:
Add pureed or grated fruits and veggies to recipes for muffins, meatloaf, and soups.Keep cut-up fruits and veggies on hand so they are ready for a quick snack.Frozen fruit slices make a cool summer treat.Include dark lettuce, tomatoes, and shredded broccoli slaw on all your sandwiches and wraps.Eat raw veggies with hummus, low-fat dips, and salsas.Add fresh or frozen berries to muffins, pancakes, cereal, and salads.Throw a handful of dried fruit on top of your cereal or in a baggie with nuts for an easy snack.Enjoy a glass of vegetable juice as a filling and low-calorie mid-afternoon snack. The bottom line? “There is no one silver bullet vitamin, mineral, or nutrient,” says Sandquist. “It is all about the big picture. And eating a varied diet rich in all the nutrients is the best strategy for good health.”
Her advice: Take a daily multivitamin, because most people don’t get enough of several nutrients. And to curb colds and flu, don’t forget to wash your hands often.
Source : WebMD
Vitamini C ni mojawapo ya virutubisho salama na vyenye matokeo zaidi. Ingawa vitamini C haiwezi kutibu homa ya kawaida, faida zake zaweza kutia ndani ulinzi dhidi ya upungufu wa mfumo wa kinga, magonjwa ya moyo na mishipa, matatizo ya afya kabla ya kuzaliwa, magonjwa ya macho, na hata makunyanzi ya ngozi. Kiwango cha juu cha uingizaji unaovumilika (au kiasi cha juu unachoweza kuchukua kwa siku ambayo huenda isisababishe madhara) ni miligram 2,000 (mg) kwa siku kwa watu wazima. Utafiti uliochapishwa katika semina katika dawa ya kuzuia na mbadala, ambao ulichunguza zaidi ya masomo 100 zaidi ya miaka 10, ulifunua orodha inayoongezeka ya faida zinazowezekana za vitamini C. Vitamini C imepokea umakini mkubwa, na kwa sababu nzuri. "Hatua hii ya ""kuchukua hatua ya kwanza"" ya vitamini C inaweza kuwa muhimu kwa afya ya jumla, anasema Mark Moyet, MD, MPH, Mtaalamu wa afya wa Chuo Kikuu cha Michigan." """Wakati tunajifunza vitamini C, tunaelewa vizuri jinsi inavyoweza kulinda afya yetu, kutoka kwa moyo, kansa, kiharusi, afya ya macho, na kinga ya kuishi kwa muda mrefu, lakini kipimo bora kinaweza kuwa juu kuliko kipimo cha lishe kilichopendekezwa, kiwango cha juu cha salama cha vitamini C ni miligram 2,000 kwa siku, na kuna rekodi kubwa na ushahidi mkubwa kwamba kuchukua miligram 500 kwa siku ni salama.""" Lakini kumbuka kwamba wakati watu wengi wanaweza si daima kupata kiwango cha juu cha vitamini C, kuwa na upungufu wa vitamini C ni nadra sana katika nchi za Ulaya na nchi nyingine nyingi. Upungufu wa vitamini C huonekana hasa kwa watu wazima walio na utapiamlo. Katika visa vikali, inaweza kusababisha ugonjwa wa scurvy <unk> unaoonyeshwa na udhaifu, upungufu wa damu, makovu, kutokwa na damu, na meno yaliyovunjika. "Moyad anasema hakuna madhara yoyote ya kuchukua dawa ya 500mg, isipokuwa kwamba aina fulani za dawa hiyo zinaweza kuchochea tumbo.""" Hiyo ndiyo sababu anapendekeza kuchukua vitamini hiyo isiyo na asidi, iliyohifadhiwa. Chakula ni njia bora ya kupata virutubisho vyako vyote. Pamoja na vitamini C, utapata vitamini na madini mengine, na vilevile nyuzi ikiwa unakula matunda, mboga, au mazao mengine. "Kichwa cha mchuzi wa machungwa au nusu kikombe cha pilipili nyekundu kinatosha kufikia ulaji wako wa kila siku wa vitamini C. Ili kufikia miligramu 500 (mg), unaweza kutumia vyakula na vinywaji hivi: ""Cantaloupe"" (1 mg), ""Cantaloupe juice"" (1 mg), ""Cantaloupe juice"" (1 mg), ""Cantaloupe juice"" (1 mg), ""Cantaloupe juice"" (1 mg), ""Cantaloupe juice"" (1 mg), ""Cantaloupe juice"" (1 mg) na ""Cantaloupe juice"" (1 mg)." Inahusika katika kazi nyingi za mwili, ikiwa ni pamoja na malezi ya collagen, kunyonya chuma, utendaji sahihi wa mfumo wa kinga, uponyaji wa majeraha, na matengenezo ya cartilage, mifupa, na meno. Vitamini C ni moja ya antioxidants nyingi ambazo zinaweza kulinda dhidi ya uharibifu unaosababishwa na molekuli zenye madhara zinazoitwa free radicals, pamoja na kemikali zenye sumu na uchafuzi kama moshi wa sigareti. Radikali huru zinaweza kujilimbikizia na kuchangia magonjwa kama vile kansa, magonjwa ya moyo, na ugonjwa wa viungo. Mwili hauhifadhi vitamini C, kwa hiyo kutumia kupita kiasi si jambo la kuogopesha. Hata hivyo, ni muhimu kutozidi kiwango cha juu cha 2,000 mg kwa siku ili kuepuka maumivu ya tumbo na kuhara. Vitamini C ni moja ya vitamini " vinavyoweza kuyeyuka katika maji". Kwa sababu mwili wako hauzihifadhi, unahitaji kuziweka katika mlo wako wakati wote ili kudumisha viwango vyenye afya. Kula matunda na mboga zenye vitamini C mbichi, au zipike kwa maji machache ili usipoteze baadhi ya vitamini vinavyoweza kuyeyuka katika maji ya kupikia. Vitamini C hufyonzwa kwa urahisi katika chakula na katika fomu ya kidonge, na inaweza kuongeza kunyonya kwa chuma wakati wote wawili wanakula pamoja. Hakuna vitamini kinachoweza kuzuia matatizo makubwa ya afya. Mara nyingi hufanya kazi pamoja <unk> na mazoea mengine ya maisha <unk> kama kulala vya kutosha na kufanya mazoezi, na kutokuwa na uvutaji sigara <unk> ni muhimu. Utafiti unaonyesha kwamba vitamini C inaweza kuwa na faida kwa afya katika maeneo yafuatayo: Mkazo. Upungufu wa vitamini C huhusianishwa na magonjwa mengi yanayohusiana na mfadhaiko. Ni virutubisho vya kwanza kukosawa kwa watu wanaokunywa pombe nyingi kupita kiasi, wanaovuta sigareti, au wanaozidi uzito. "Kwa sababu vitamini C ni moja ya virutubisho vya kiakili kwa mkazo, Moyad anasema kudumisha viwango vya vitamini C inaweza kuwa alama bora kwa afya ya jumla. """ 2. Uwezekano wa kupata Homa ya baridi. Kwa kawaida, vitamini C haipatiwi kwa sababu ya homa, lakini utafiti unaonyesha kwamba inaweza kusaidia kuzuia matatizo makubwa. "Kuna ushahidi mzuri kwamba kuchukua vitamini C kwa homa na homa inaweza kupunguza hatari ya kuendeleza matatizo zaidi, kama vile nimonia na maambukizi ya mapafu", anasema Moyad. 3. Uwe na mtazamo wa kweli Mshtuko wa akili. Utafiti uliochapishwa katika jarida la American Journal of Clinical Nutrition uligundua kuwa watu wenye viwango vya juu vya vitamini C katika damu yao wana hatari ya kushuka kwa damu ya 42% kuliko wale wenye viwango vya chini. Sababu za jambo hilo hazijulikani waziwazi. "Watu ambao wanakula matunda na mboga nyingi wana viwango vya juu vya vitamini C katika damu, lakini wale ambao wanakula matunda na mboga nyingi wana viwango vya juu vya vitamini C katika damu, na pia wanakula virutubisho vingine vinavyostahili afya kama vile nyuzi na vitamini na madini mengine, ""mtafiti Phyo K. Myint alisema katika mahojiano ya barua pepe." 4. Uwe na uhakika Kuzeeka kwa ngozi. Vitamini C huathiri seli ndani na nje ya mwili na mali yake ya antioxidant inaweza kuwa na manufaa linapokuja kuzeeka. Uchunguzi uliochapishwa katika jarida la American Journal of Clinical Nutrition ulichunguza uhusiano kati ya ulaji wa virutubisho na kuzeeka kwa ngozi kwa wanawake 4,025 wenye umri wa miaka 40-74. Utafiti huo uligundua kwamba ulaji wa vitamini C uliokuwa mkubwa ulihusianishwa na uwezekano mdogo wa ngozi kuwa na makunyanzi, kuwa kavu, na kuonekana vizuri zaidi. Kwa kuongezea, matibabu ya eneo na vitamini C yameonyeshwa katika masomo kadhaa kupunguza makunyanzi, na masomo mengine yanaonyesha kwamba vitamini C inaweza pia kuwa na jukumu katika: kuboresha degeneration ya macular, kupunguza uvimbe, kupunguza hatari ya saratani na ugonjwa wa moyo na mishipa. Vyakula vyenye vitamini C vingi zaidi ni matunda ya machungwa, pilipili, jordgubbar, nyanya, brokoli, viazi nyeupe, na viazi vitamu. Vyakula vingine vyenye majani ya kijani kibichi, cantaloupe, papaya, mango, watermelon, Brussels sprouts, cauliflower, kabichi, pilipili nyekundu, raspberries, blueberries, squash ya majira ya baridi, na pineapple. Kuongeza matunda safi au grated na mboga kwa mapishi ya muffins, meatloaf, na mchuzi: Weka matunda na mboga zilizokatwa mkononi ili ziwe tayari kwa vitafunio vya haraka, vipande vya matunda vilivyohifadhiwa hufanya kifurushi cha majira ya joto, pamoja na saladi ya mchuzi, nyanya, na broccoli iliyokatwa kwenye sandwichi zako zote na vifuniko, kula mboga mbichi na hummus, dip ya chini ya mafuta, na salsa. Ni nini msingi wa jambo hilo? "Hakuna vitamini, madini, au virutubisho vyenye uwezo wa kuokoa uhai", asema Sandquist. <unk>Ni juu ya picha kubwa. Na kula chakula chenye virutubisho vingi ni mkakati bora wa afya njema. Ushauri wake: Chukua multivitamin kila siku, kwa sababu watu wengi hawapati virutubisho vya kutosha. Na ili kuzuia homa na homa, usisahau kuosha mikono yako mara nyingi. Chanzo: WebMD