Another Ingredients that we LOVE! Vitamin C is like a little a queen of the Vitamins!
Today, much is known about the various ways vitamin C is used by our bodies, its potential benefits, and the best sources of this all-important nutrient. This guide will explain everything you need to know about this vital vitamin.
Common Questions & Answers
What Is Vitamin C, and Why Do I Need It?
Also known as L-ascorbic acid, or sometimes just ascorbic acid, vitamin C is a water-soluble vitamin that humans, unlike most other animals, cannot synthesize. That means we have to obtain vitamin C through our diets.
It’s also required for the body to make collagen, a protein that, among other functions, helps wounds heal. “Vitamin C helps the body repair and regenerate tissues,” says Kate McGowan, RDN, a dietitian in Hingham, Massachusetts.
What Are the Potential Health Benefits of Vitamin C?
How Much Vitamin C Do I Need?
Smokers, in particular, have a greater risk of vitamin C deficiency — more than three times greater, according to research. This is likely because smoking causes greater vitamin C turnover in the body.
Cigarette smoking increases free radicals in the body, which damages cells; antioxidants such as vitamin C counteract this damage but are depleted more quickly in people who smoke.Likewise, vitamin C supplementation may be helpful to athletes. Specifically, in athletes who experience short periods of extreme physical stress — such as playing in sports competitions — vitamin C may decrease the incidence of the common cold.
What Are the Signs You’re Not Getting Enough Vitamin C?
And another study found that vitamin C consumption declined by 23 percent between 1999 and 2018, likely as a result of people switching from fruit juice to whole fruit.
What Foods Are High in Vitamin C?
- Tomato juice, 170 mg per cup
- Orange juice, 124 mg per cup
- Red and green bell peppers, 118 mg per sliced cup
- Strawberries, 88.2 mg per cup
- Oranges, 82.7 mg per medium naval orange
- Grapefruit juice, 76.5 mg per unsweetened cup
- Kiwi fruit, 64 mg per fruit
- Broccoli, 69.4 mg per cup
- Cantaloupe, 58.7 mg per cup, cubed
Should I Take a Vitamin C Supplement (and Can I Overdose)?
“For most healthy individuals, the body can only hold and use about 200 to 250 mg of vitamin C a day, and any excess is lost through urine,” explains McGowan.
Keep in mind that if you take a multivitamin, you’re also getting vitamin C there, so don’t forget to add that amount to your total supplemental intake.
What Are Potential Side Effects of Vitamin C?
What’s Vitamin C Serum, and Should I Use It on My Skin?
While vitamin C is the antioxidant most present in human skin, only a small amount of the vitamin you consume makes its way there — even when you supplement orally. That’s why you see bottles of vitamin C serum in the drugstore.
You’ll see many varieties of vitamin C serums — including ones with additional ingredients, such as vitamin E or hyaluronic acid.
Vitamin C is an essential micronutrient that we need to get through our diet, preferably through a variety of whole foods like fruits and vegetables. It plays a role in a number of important bodily functions, including immunity and skin health, and it may help prevent several chronic diseases, so getting your recommended daily allowance can help ensure that your body is working optimally.
EPILYNX SKINCARE TIP: Some of the OTC Vitamin C serums may be too harsh for people with sensitive skin and this is why it is important to always have the serum with the right (not too high concentration) of Vitamin C and paid it with hyaluronic acid.
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