If you’re trying to broaden your understanding of all things related to nutrition, you shouldn’t miss the chance to learn about one of the most important micronutrients – Vitamin C. What was originally used solely to combat scurvy, is now being taken for all sorts of reasons. That’s right, the vitamin’s no longer just being taken by those who wish to recover from disease; it’s also a top pick among people aiming to preserve their youth.
Just How Important Is It?
Vitamin C is important for a host of reasons. For one, it’s among the most powerful antioxidants. This means that it can prevent free radicals from causing harm, even at the DNA level. Thus, it’s capable of slowing down cancer development. The ability of the vitamin to prevent damage to the eyes, the heart, and even the blood are all attributed to its antioxidative properties.
The vitamin also figures in the formation of collagen – a protein that plays a key structural role, both in the skin and in the bones. So, if you think about it, without Vitamin C, people would find it hard to move normally; they would probably end up wobbling from side to side due to poor musculoskeletal health. Aside from that, they’d also look a lot older that they really are.
In addition to playing a vital role in both beauty and mobility, Vitamin C hastens iron absorption. Iron deficiency is prevalent in the United States and women are at high risk. Without sufficient iron, the body cannot deliver enough oxygen to the cells. For people with anemia, it is important to increase iron consumption – but that would only be wasted if there’s insufficient amounts of Vitamin C in their body.
What Are Its Best Sources?
It isn’t hard to get enough of the vitamin. In fact, by regularly eating any of the following (or by simply maintaining a healthy, diverse diet), deficiency shouldn’t be a problem:
- Thyme
- Fennel
- Sea vegetables
- Lemon and lime
- Spinach and asparagus
- Tomatoes
- Raspberries
- Swiss chard and collard greens
- Beet greens, mustard greens, and turnip
- Grapefruit
- Parsley
- Cabbage, Bok Choy, and kale,
- Cauliflower
- Kiwi flower
- Cantaloupe, oranges, strawberries, papaya, and pineapple
- Brussels sprouts, bell pepper, and broccoli
Among these, papaya contains the highest amount of Vitamin C per gram. However, if you want something that comes with fewer calories, bell peppers are your best choice.
What’s the Daily Requirement?
This actually depends on one’s age. Babies six months and under need 40 mg. Adult men and women require 90 and 75 mg, respectively. Breastfeeding women have the highest daily requirement. They need 120 mg.
Versatile Nutrient, Easy Intake
All in all, Vitamin C plays various roles in keeping you youthful and healthy. Since it’s easy enough to get sufficient amounts of such an important nutrient, you really shouldn’t
