Are You Getting Your Daily Vitamin C?
You should always aim to meet your daily vitamin C requirements but doing so now is more important than ever. Staying healthy during the COVID-19 pandemic has become a top priority. And a big part of staying healthy is keeping your immune system in tip-top shape. That means consuming a sufficient amount of vitamin C, which not only boosts your immunity but provides several other health benefits as well.
With that in mind, we’re going to take this opportunity to talk about why it is important to get enough vitamin C every day, what the signs of vitamin C deficiency are, and how to add more vitamin C to your diet…
Why Is Getting Your Daily Vitamin C Important?
Also known as ascorbic acid, vitamin C is an essential nutrient that the body cannot produce on its own. Moreover, as a water-soluble vitamin, the body cannot store it for future use like fat-soluble vitamins. That is why you need to get a continuous supply through daily intake.
As mentioned previously, vitamin C supports your immune system. It does this by encouraging the production of white blood cells, helping these white blood cells function more effectively, and acting as an antioxidant to protect cells from harmful free radicals. Further, some studies suggest that regular intake of vitamin C can aid in slightly reducing the duration of certain illnesses, such as the common cold.
However, immune system support is not the only benefit you can look forward to when you get enough vitamin C into your diet. This nutrient serves a number of other functions.
For example, it can improve…
- Wound healing
- Skin health
- Pain relief
- Blood pressure
- Energy levels
…and more, as new discoveries unfold every day!
Given the role it plays in your overall health, it is important that you get your daily vitamin C and avoid becoming deficient in this nutrient.
What Are the Signs of Vitamin C Deficiency?
Vitamin C deficiency is rare in areas which have greater availability of fresh produce and foods fortified in vitamin C. However, it is possible to become deficient in this essential nutrient regardless of where you live.
Certain risk factors increase your chances of suffering from a lack of vitamin C. Smoking, for example, affects vitamin C absorption in the body. Breastfeeding is another factor, as mothers need higher amounts of the nutrient to make up for what they lose through their breast milk. Following a poor or restricted diet can also result in insufficient intake of vitamin C.
Some common signs of vitamin C deficiency include the following:
- Small, bruise-like spots on the skin
- Dry skin
- Gum swelling
- Splitting hair
- Joint and muscle pain
- Trouble fighting off infection
Of course, you should always speak to a health-care professional if you start to experience any of the symptoms mentioned above. If left untreated, vitamin C deficiency can lead to shortness of breath, scurvy, fever, convulsions, and—in serious cases—even bleeding around the heart or in the brain.
How Can You Get Your Daily Vitamin C?
If you are concerned that you may not be meeting your daily vitamin C requirements, then you are not alone. Determining how much vitamin C to consume every day (and where to get it) is something that many people struggle with. Further, the amount each person needs can vary according to factors such as age or activity.
In general, adult men should aim for 90 mg of vitamin C per day, whereas adult women should try to get 75 mg. Women who are pregnant are encouraged to get 85 mg each day, and mothers who are breastfeeding should take in 120 mg per day.
Now that you know how much vitamin C you should be consuming on a regular basis, let’s talk about how to get it…
1) Add More Citrus Fruits to Your Diet
Citrus fruits—such as oranges, lemons, limes, and grapefruit—are known for having high levels of vitamin C. A medium-sized orange contains 70 mg of vitamin C, and an average-sized lemon supplies roughly 30 mg of this essential nutrient. Therefore, if you are trying to increase your vitamin C intake, this is a great place to start.
You can peel a grapefruit for breakfast, pack an orange in your lunch, or even use some freshly squeezed lemon juice in a salad dressing. Additionally, you can drink your vitamin C in the form of fruit juice, being mindful to check for any extra sugar and other additives that may be present in store-bought juices.
2) Snack on Raw Veggies.
Since vitamin C is water soluble, it is affected by cooking. Even vegetables that are rich in vitamin C can have their nutritional content stripped away when cooked down. That is why it is such a good idea to incorporate certain raw veggies into your diet.
Peppers, tomatoes, and broccoli are all great snacking choices that contain high levels of vitamin C. A cup of chopped red bell pepper contains about 190 mg of vitamin C, a serving of cherry tomatoes provides roughly 19 mg, and a one cup serving of raw broccoli has approximately 81 mg.
3) Take a Supplement Containing Vitamin C.
Depending on your personal preferences and dietary restrictions, it can be tough to get enough of your daily vitamin C. That is why you may want to consider supplementing your diet. The best approach is to find a high-quality supplement that contains a natural source of vitamin C, such as Dead Sea Moringa.
Made from 100% pure moringa oleifera leaf powder, Dead Sea Moringa provides your body with a wide range of nutrients, including a healthy dose of vitamin C. By taking it daily, you can round out your diet and ensure that you are meeting your daily vitamin C requirements for better overall health.
Getting your daily vitamin C is important year-round, but it is vital during times when the risk of illness is high. Although vitamin C is not a means of prevention or cure, it does serve as an immune system support. When you eat a well-balanced diet and add a supplement such as Dead Sea Moringa to your regimen, you make sure that your body has enough of this essential nutrient to fight off illness and more.