Vitamin C is still important to your health. It serves essential roles in the human body and supports normal immune function. Research indicates that vitamin C acts as an antioxidant.
It neutralizes free radicals generated by the body’s normal metabolism and by exposure to environmental stressors, including ultraviolet radiation and air pollution. Free radicals are charged particles that can damage cells, tissues and genetic material if left unchecked. Vitamin C is needed for the growth and repair of tissues in all parts of your body. It helps to activate several key enzymes in the body, which go on to synthesize hormones and build collagen.
Does vitamin C strengthen the immune system? The answer is yes! the body relies on vitamin C to launch an effective immune response while sustaining minimal damage. However, the body can’t make its own vitamin C or store the nutrient efficiently, as the water-soluble vitamin dissolves once ingested and is excreted in the urine. That is why it is so important to eat a diet high in vitamin C.
The recommended dose depends on your age, sex, pregnancy and breastfeeding status, but in general, adult men are recommended to ingest at least 90 milligrams (mg) a day, and adult women should consume at least 75 mg. People who smoke should add 35 mg to their recommended dose, as smoking depletes the body of available vitamin C, according to the NIH.
Here are some simple ways to get more vitamin C in your body:
- Raw vegetables. Some nutrients, particularly water-soluble vitamins, are lost during the cookingRaw vegetables may contain more nutrients like vitamin C and B vitamins.
- Eat fresh vegetables: brussels sprouts & cauliflower, and red pepper. These vegetables contain some high amounts of vitamin C. You will benefit eating them raw or cooked. Cauliflower can be prepared in so many ways. Try cauliflower pizza and cauliflower rice. Both are sold in your local healthy food market. Brussels sprouts are easy to make. Cook in a pan with ghee butter and fresh herbs. Delicious!
- Fresh fruit. Cantaloupe, oranges, grapefruit, pineapple, blueberries, and strawberries. Consuming fresh fruit for breakfast is a great way to get your day going with a healthy start!