Are You Getting Enough Vitamin C?
It’s that time of year when we all need to look after ourselves. Winter bugs are flying around, and the New Year is just around the corner. This winter, why not make a resolution to adopt a healthier diet? Healthy eating isn’t just about losing weight. It’s also about boosting your immunity and reducing your risk of illness. One important component of your diet should be vitamin C. This powerful antioxidant is essential for good health. You often hear about vitamin C. But what does it actually do, and how can you make sure you’re getting enough?
Why is vitamin C so important?
Vitamin C has a number of important roles within the body. It is an antioxidant, and it helps to fight free radicals. Research has also shown that vitamin C can encourage the activity of other types of antioxidant in the body. Antioxidants aid your body in fighting disease. Vitamin C also plays a valuable role in wound healing and recovery. It does this by stimulating the production of collagen. Collagen is often described as a natural building block. It is found in connective tissue, and it provides strength and support for the muscles and organs.
Vitamin C is also proven to increase immunity. Your immune system is your defense mechanism. It leaps into action when a threat, such as an infection, is detected.
A lack of vitamin C can increase your risk of developing scurvy. Scurvy is caused by collagen deficiency. Symptoms include joint and muscle pain, swollen and painful gums, and tiredness. A skin rash is also common.
How much vitamin C do I need?
The recommended daily intake of vitamin C is 40-80 mg for adults. Your body cannot store vitamin C, so you need to ensure your diet provides your RDI each day.
Good sources of vitamin C include peppers, citrus fruits, broccoli, and strawberries. Potatoes, sprouts, and blackcurrants are also excellent options.
Image courtesy of https://pixabay.com/en/strawberry-jam-strawberries-fruit-1329440/
How can I increase my intake of vitamin C?
If you’re not getting enough vitamin C, increase your intake of fruit and vegetables. You can do this by adding whole pieces to your daily diet. Take a punnet of strawberries or an orange to work with you. Have two portions of vegetables with your dinner rather than one. You could also consider buying a blender and creating your own soups and smoothies. Investing in a model like those from Blendtec will enable you to produce delicious, healthy meals and drinks in minutes. If you have severe vitamin C deficiency, your doctor may recommend taking supplements.
If you’re not sure if you’re getting enough vitamin C, using an app to track your intake is a fantastic idea. All you have to do is log what you eat and drink each day. You can then see if you need to make any dietary changes.
Healthy eating is always a topic of discussion as we approach the end of the year. If you’re keen to battle bugs and keep healthy this winter, ensuring you get enough vitamin C is a great place to start.