Vitamin C is the main vitamin that we get from citrus fruits. This is the most common notion that we get about this vitamin. But, this vitamin is more than just a citrus ingredient. Aside from the fact that it is a good immune booster, it has more to give than we already know.
What is Vitamin C?
Vitamin C is a kind if vitamin that is not naturally produced by the body. Its level in the body is highly dependent on the food intake. Although it is not needed in very large amounts, still the body needs it for several important reasons.
Studies have shown that vitamin C is important in maintaining the health of the blood vessels. It means that the blood vessels stay as normally thick and strong, with efficient constriction and dilation. Because of this, it will then be easy for the blood vessels to transport blood to the different parts of the body. Thus, improving blood circulation and optimal oxygenation.
It is also known that vitamin C is an excellent antioxidant. It keeps the health of the tissues, especially the skin. Through its antioxidant property, it helps in delaying or slowing the process of aging. Other uses of this vitamin in the body include the following:
- Helps in the formation of collagen
- Facilitates wound healing and tissue repair
- Could be responsible for the growth and maintenance of tissues
- Helps in the process of lactation
- Strengthens the immune system
Apart from the many roles of vitamin C in the body, it can also give positive effects to menopausal women. It could include relief from certain symptoms of menopause or prevent a possible disease from happening.
Vitamin C in Menopause
Osteoporosis or bone loss is a common problem in post-menopausal women. However, reports and research about Vitamin C tells us that this vitamin can help in the protection of the bones by maintaining a healthy bone density.
Aside from the treatment and prevention of osteoporosis, this vitamin is also known to address problems of hot flashes in menopause. A study, entitled “Non-hormonal Control of Vasomotor Flushing in Menopausal Patients”, have come up with the same conclusion. 88% of the respondents of the study have reported partial and total relief of hot flashes through vitamin C supplementation.
Those studies were made using specific amount of Vitamin C supplements. How do you know if you have just enough Vitamin C or you are deficient of it?
Levels and Sources of Vitamin C
The recommended daily value for vitamin C for adults is 75 mg to 90 mg, but for women in menopause, the range can reach up to 500 milligrams of vitamin C in one day. Although, professionals agree that it is still safe to take up to 2,000 mg of this vitamin.
Vitamin C is very common and it is even included in multivitamins as one of its ingredients. But, people can get deficiency from this vitamin too. It may sound very unlikely, but it is a fact. Vitamin C deficiency is called scurvy. If you have this, you may suffer from irritability, mood swings, shortness of breath, fatigue, dry mouth and eyes. It may also cause easy bruising and poor wound healing.
If you are deficient of vitamin C, you can eat certain types of food that is a good source of this vitamin. Here are some of the common items that are rich in vitamin C.
|Food Sources||Amount||Equivalent Value of Vitamin C|
|Green Peppers||1 ounce (28 grams)||532 milligrams|
|Guava (raw)||1 cup (165 grams)||377 milligrams|
|Parsley (freeze-dried)||1 ounce (28 grams)||42 milligrams|
|Thyme (fresh)||1 ounce (28 grams)||45 milligrams|
|Peach (sliced and frozen)||1 cup (250 grams)||236 milligrams|
|Broccoli (frozen, raw)||1 cup (71 grams)||66 milligrams|
|Broccoli (cooked, chopped, no salt)||1/2 cup (78 grams)||51 milligrams|
|Kiwi Fruit (fresh, raw)||1 cup (177 grams)||164 milligrams|
|Cauliflower (cooked)||1 ounce (28 grams)||75 milligrams|
|Papaya (raw, cubed)||1 cup (140 grams)||87 milligrams|
You might think, are these the only food sources I can get vitamin C from? Well, you have to know that there are a lot more food sources for vitamin C. Better check Nutritiondata out!
If you think that your diet is not enough to get optimal amounts of vitamin C, you can choose organic supplements too. You can take vitamin C tablets and capsules like Nature's Way Alive! Organic Vitamin C. But Dr. Hunninghake suggests that vitamin C in Liposomal form is also an effective option. It is said to be a type of vitamin C that provides more nutrition directly to the cells.
There are also buffered forms of vitamin C. Buffered vitamin C is even strengthened with the help of important minerals such as calcium, magnesium and potassium. It is believed to cause less gastric irritation so it is deemed safe to use as well as the other types of vitamin C. Dr. Mercola and Dr. Hunninghake have suggested Ester-C as it is one of the best of its kind today.
Dr. Hunninghake also said that vitamin C can be administered intravenously. This type of vitamin C can mimic the liver's capacity to effectively synthesize optimal levels of vitamin C. This is the form of vitamin C that is mostly recommended as an adjunct medication for cancer treatment. the Intravenous vitamin C actually helps the body to regenerate its natural strength and overall health.
What if I take too much vitamin C, what will happen?
Side Effects of Vitamin C
When there is too much vitamin C in the body, a person may experience diarrhea, abdominal cramps, joint pain, headache and anemia. But, this does not mean that you should be afraid of taking vitamin C. It is important to know that you need a daily dose of vitamin C, aside from the ones that you get straight from your food intake.
Experts have said that vitamin C toxicity or overdosage rarely occurs. Even if the body receives a huge amount of vitamin C, the excess amounts will be flushed out of the body through the urine. That is why there is an upper limit if 2,000 mg of vitamin C every day, to avoid toxicity.
Here are some good names you can find in the market today. Check them out!
Good Labels and Where to Buy!
|Liposomal Vitamin C|
Dr. Mercola is committed to providing you with supplements that have ingredients as close to their natural form as possible. Genetically modified ingredients are not natural. You will find NO genetically modified ingredients when you order any product from Mercola.com.
Read more about Vitamin C on this article from Dr Mercola site.
|Nature's Way Vitamin C 1000 with Rose Hips|
Supplies rich antioxidant protection and aids in immune defense. Does Not Contain Artificial Ingredients, Preservatives, Yeast, Milk, Lactose, Wheat, Sugar Or Soy. GMO free. Nature’s Way has been at the forefront of the herbal health industry and was the first major U.S. dietary supplement company to be certified as an organic processor.
|Garden of Life Vitamin Code Vitamin C|
RAW, gluten-free, dairy-free and contains no binders or fillers. Made with RAW Food-Created Nutrients.
Garden of Life´s mission is to Empower Extraordinary Health to provide the highest quality, purest, non-GMO products.
Watch Dr. Joseph Mercola discuss about the benefits of taking vitamin C in this video.
Importance of Vitamin C