One of the potent Natural Immunity Booster vitamin from your diet is Vitamin C which is one of the most important vitamins for your body. It prevents a lot of diseases, and increases your body’s immune system. In fact; It is important for iron absorption, skin health and integrity as well as tissue repair and wound healing. You can take this vitamin with or without any food, as it can be found in supplement form or in many different juices.
Vitamin C is a water-soluble vitamin that is essential for the growth, development, and repair of tissues in the body. It is also an important antioxidant that helps protect cells from damage caused by free radicals. A deficiency in vitamin C can lead to a range of health problems, including scurvy, which is a severe form of deficiency.
Along with being found in supplement and vitamin form, you can find also in broccoli, peppers, oranges, lemon juice, mustard greens, cauliflower, papaya, and parsley. being a water-soluble vitamin; this means the human body does not store it. therefore, you have to get adequate intake. Even though you shouldn’t take excessive amounts, you shouldn’t have a deficiency in the vitamin either.
Causes of Vitamin C Deficiency
Vitamin C deficiency is rare in developed countries because vitamin C is found in many foods, such as fruits and vegetables. However, certain factors can increase the risk of deficiency, including:
- Poor Diet: A diet that is low in fruits and vegetables can lead to a deficiency of multiple vitamins. This is because vitamin C is found in high amounts in fruits and vegetables, particularly citrus fruits, berries, kiwi, and leafy greens.
- Alcoholism: Alcoholism can lead to a deficiency in vitamin C because alcohol reduces the absorption of vitamin C and increases its excretion in the urine.
- Smoking: Smoking can lead to a deficiency in vitamin C because it increases the body’s need for vitamin C and reduces its absorption.
- Malabsorption: Certain medical conditions, such as inflammatory bowel disease and celiac diseases because they interfere with the absorption of nutrients, including vitamin C.
- Increased Requirement: Certain conditions, such as pregnancy, breastfeeding, and recovery from surgery or illness, can increase the body’s requirement.
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VITAMIN C DEFICIENCY
The most common signs of deficiency include swollen bleeding gums, an unexplained weakness, and nose bleeds, poor wound healing and personality changes. VitaminC caused Scurvy which is the sailor diseases. Scurvy can be fatal due to severe infection because of the weak immune system or bleeding. Deficiency is common these days, with the most common reasons being alcoholism and a poor diet.
Tendons and ligaments throughout your body need vitamin C in order to remain healthy and strong. Depending on your current health situation, it may be in your best interest to take vitamin C supplements along with vitamin E. Together, the combination of the two will work side by side and enhance their overall impact on your body and your health and immune system. You’ll notice that scars and other harmful defects on your skin will start to heal as well.
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Additionally, Vitamin C is well known as an antioxidant, protecting your skin from the harmful damage of UV rays. If you skin suffers from radiation damage, vitamin C can actually help your skin to recover and reverse some of the harmful effects. If you include it in your diet and take it every day, you’ll notice that your skin will benefit.
The symptoms of vitamin C deficiency can vary depending on the severity of the deficiency. The early symptoms of deficiency include:
- Fatigue and weakness
- Muscle and joint pain
- Swollen and bleeding gums
- Dry and splitting hair
- Rough and dry skin
- Slow wound healing
- Frequent infections
As the deficiency becomes more severe, it can lead to scurvy, which is a severe form of vitaminC deficiency. The symptoms of scurvy include:
- Bruising easily
- Anemia
- Severe joint pain
- Shortness of breath
- Swollen and bleeding gums
- Loose teeth
- Skin rashes
- Depression
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NATURAL SOURCES of vitamin C
The treatment involves increasing the intake through the diet or supplements. The recommended daily intake of vitamin C is 75 mg for women and 90 mg for men. However, the optimal intake of vitamin C for health benefits may be higher, around 500 mg per day.
You can find vitamin C in many fruits and vegetables, although oranges will give you the most amounts. Orange juice is a great way to get your daily dose, as all you need to do is drink a few glasses of it a day. Even if you drink a glass of orange juice in the morning with your breakfast then eat a few oranges during the day, you’ll get more than enough of your needs. Some of the other best sources include citrus fruits, berries, kiwi, papaya, mango, pineapple, broccoli, Brussels sprouts, tomatoes, and bell peppers.
FRUITS WITH CITRUS PEELS
You may already be aware that vitamin C is necessary for a healthy immune system. Citrus fruits are high in vitamin C. To obtain your daily dose, eat an orange or a grapefruit for breakfast and then add some sliced lemon to your water.
WATERMELONS
Watermelons are not for everyone, but they do contain a lot of nutrients that can help your immune system. They also include potassium, which is necessary for the proper functioning of the body. It also contains vitamins C and A.
BLUEBERRIES
Did you know that blueberries contain a high concentration of antioxidants? They are, in fact, higher in antioxidants than any other fruit or vegetable. Blueberries are excellent for immune system support and can help to reduce the risk of heart disease, cholesterol, and even cancer.
POMEGRANATES
Pomegranates provide a high concentration of essential elements. They include a wide range of antioxidants and also aid to reduce inflammation, which is beneficial to your immune system.
MUSHROOMS
Mushrooms are delicious and can assist to boost your immune system. The Agarikon and Reishi mushrooms have been studied and found to have a positive effect on the human immune system. According to these researches, Reishi mushrooms can interfere with a virus infecting the body and inhibit its ability to grow by sticking to cells. The Agarikon mushroom is an antibacterial agent with anti-inflammatory qualities.
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If you want to get more vitamin in your diet, you can use vitamin supplements. When you look for supplements at the store, you should read the labels and see how much vitamin is in the supplement, and how it works. VitaminC supplements are available in various forms, including tablets, capsules, and powders. They are also available in different doses, ranging from 250 mg to 1000 mg per dose. It is important to follow the recommended dosage on the supplement label and to consult a healthcare provider before taking vitamin supplements. As long as you monitor your intake and use it on a daily basis, you’ll find that your health and immune system will be better than ever. For most people, an orange or a cup of strawberries, chopped red pepper, or broccoli provides enough vit. C for the day.
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Side effects of Vitamin C toxic dose
For adults, the recommended daily amount is 65 to 90 milligrams (mg) a day, and the upper limit is 2,000 mg a day. Although too much dietary is unlikely to be harmful, mega doses of vitamin C supplements might cause Diarrhea; Nausea; Vomiting; Heartburn; Abdominal cramps; Headache and Insomnia (1)