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Vitamin World

Getting the best vitamins and minerals in your body for better health

  • Vitamins
    • Vitamin A
    • Vitamin B
      • Vitamin B1 thiamine
      • Vitamin B2 riboflavin
      • Vitamin B3 niacin
      • Vitamin B7 biotin
    • Vitamin C
    • Vitamin D
    • Vitamin E
    • Vitamin K
    • Vitamins for Hair, Skin and Nails
    • Vitamins For Men
    • Vitamins For Women
      • Prenatal Vitamins
  • Minerals
    • Calcium
    • Magnesium
    • Electrolytes
  • Amino Acids
  • Antioxidants
  • Healthy Eating
    • Food Supplements
    • Herbal Supplements
    • Anti-Aging Supplements
    • Weight Loss Supplements
  • Privacy Policy

Vitamins

Vitamin C – The Powerhouse Nutrient Essential for Health

By JosephN

Fruits containing Vitamin C

What is Vitamin C

Fruits containing Vitamin C

Did you know that most animals can “make” their own Vitamin C? Did you also know that, unlike animals, we human beings can’t make Vitamin C on our own? Yet we need Vitamin C to ensure good health! Such is the reason it is known as an “essential vitamin”, as many sailors of old can testify to as they perished from Scurvy, a disease resulting from a lack of Vitamin C.

:by Joseph Nykoluk

Vitamin C is such an important vitamin that it is used in over 300 bodily functions any of which can affect our health in any number of ways.

Vitamin C is also an antioxidant, meaning it inhibits the oxidation of other molecules in the body. It’s like applying rust paint on a metal surface. Oxidation is a chemical reaction that produces free radicals. These free radicals lead to other chain reactions that can adversely affect other cells.

Also known as L-ascorbic acid, Vitamin C is a water-soluble vitamin and as such is available in a number of foods, some of which are listed below. If not readily available in your favorite food items, Vitamin C can also be found fortified into other foods and are also available as supplements.

The following video is a 1 hour crash course on Vitamin C that will give you better appreciation for the importance of the nutrients you put in your body.

Benefits of Vitamin C

Of all the vitamins and supplements to take Vitamin C is one of the safest and most effective nutrients you can take according to WebMD.com. Vitamin C has received so much research attention that the benefits of this powerhouse vitamin are numerous and continue to grow. As such, you are encouraged to do more research on your own.

Because there are so many studies on Vitamin C, there are major benefits that have earned Vitamin C its’ Powerhouse status, benefits such as Vitamin C’s role against:

 

Cardiovascular disease and other chronic diseases:  – Vitamin C and Cardiovascular DiseaseBecause vitamin c is a strong antioxidant, it boosts our immune system by protecting our body’s cells from free radicals.

High Blood Pressure:  – Studies have shown that vitamin c lowers blood pressure in adults with both normal and high blood pressure levels.

Cancer:  – Although possibilities for the power that Vitamin C has against cancer are there, much research still needs to be done and therapy involving Vitamin C is not yet ready. Having said that, much evidence suggests that the more fruits and vegetables we eat the lower the risk of cancer we are liable to get, probably due to their high Vitamin C content. Vitamin C seems to limit the formation of carcinogens.

Stroke:  – Known as “bleeding in the brain”, people are more at risk of suffering the consequences of a stroke the lower the levels of Vitamin C in their blood, according a small study by French researches. Another study suggests that even a 1/2 glass of orange juice a day can be enough to prevent a stroke from happening.

Prenatal Health Complications: –  According to the World Health Organization “Current evidence does not support the routine use of vitamin C supplementation during pregnancy.” And yet the National Institute of Health says that “Vitamin C supplementation may help reduce the risk of pregnancy complications…”.

As already mentioned, Vitamin C is an essential vitamin and all humans need it to be healthy, even in the womb. As such, you must also beware of being Vitamin C deficient. Recently, research at the University of Copenhagen revealed that maternal Vitamin C deficiency during pregnancy can have serious consequences for the fetal brain.

Eye Problems: – Age related macular degeneration and cataracts that many people suffer from as they get older. Because it is thought that oxidative stress is involved in both of these eye afflictions, researchers think that Vitamin C as well as other antioxidants might play a role in developing treatments for these diseases. Some research has found that higher intakes of Vitamin C and other antioxidant nutrients reduced the risk of cataracts and macular degeneration.

Vitamin C Recommended Dosage

The good thing about Vitamin C is that is water soluble. As such taking too much Vitamin C will simply be eliminated through your urine, so suffering from a Vitamin C overdose is really quite rare.

For most of us, it is recommended that the vitamin c dosage average between around 75 and 125 milligrams per day.  Recommended dosages for women are about 75 mg and men at about 90 mg. If you smoke add another 35 milligrams of vitamin C to your diet. Breastfeeding women may require the upper limit of vitamin c whereas younger adults require less.

Note that there is an upper limit to taking Vitamin C as well and it is recommended that you stay well below 2000 mg. of Vitamin C daily.

There is a great site for determining the vitamin c dosage for kids and adults at ConsumerLab.com. You can also find recommended dosages for other vitamins and minerals as well.

Vitamin C is so readily available in so many fruits and vegetables that there really is no excuse to be Vitamin C deficient. Yet, sad to say, many people still opt for too much junk food and not enough healthy foods like spinach, oranges and strawberries which have ample amounts of Vitamin C. Just one orange and a cup full of strawberries contains more than enough Vitamin C to meet your needs.

Vitamin C Foods

Vitamin C in OrangesI for one am happy that my body is unable to synthesize Vitamin C on its own and that we need to get our supply of this essential nutrient from certain foods. These foods I’m talking about are, as if you didn’t know, fruits and vegetables of course and they are delicious. You should enjoy them daily as everyone should. Varying amounts of Vitamin C can be found in many foods besides just fruits and vegetables, but in reality they are the go to foods for this essential vitamin.

There are many vegetables and fruits that contain Vitamin C so the list below contains good sources of Vitamin C that is also more readily available in your general supermarket.

Fruits:

Oranges: – Depending on the size of the orange, these delicious fruits can deliver between 60 and 120 milligrams of vitamin C. They can be found in virtually every supermarket around the world and are enjoyed by most of us. Oranges are where most people get most of their Vitamin C from. Oranges may not have as much Vitamin C content as some other fruits, like strawberries and guava, but because they are so readily available all year round, it is listed first here.

Strawberries: –

Guava: –

Kiwi Fruit: –

Lemons:

Papayas: –

Vegetables:

Chili Peppers: –

Sweet Red, Yellow or Green Peppers: –

Spinach: –

Broccoli: –

Brussels Sprouts: –

Potatoes: –

Vitamin C in Meat

Cooked animal meats contain many essential vitamins as well as minerals that we already eat daily. However, Vitamin C is not one of them. Except for some raw meats like liver, eggs and possibly fish roe, there just isn’t enough Vitamin C in meat products to provide us with much benefit. Because we need Vitamin C to maintain good health, we need to supplement our diet by eating healthy portions of fruits and vegetables as well as supplements.
References:

National Institute of Health – Introduction to Vitamin C
Web MD – The Benefits of Vitamin C
Mayo Clinic – An Overview of Vitamin C

Filed Under: Vitamin C

What is Vitamin B2 and am I Deficient in It?

By JNykoluk

Vitamin B2 or riboflavin is an essential vitamin that can be found in meats, plants used for food, dairy, and grain products. Your body needs riboflavin to easily breakdown food components, absorb other needed nutrients, and for proper maintenance of tissue.

Like most vitamins, Vitamin B2 is organic by nature. When a compound is said to be organic, it only means that it is present in living things and contains carbon and oxygen. It is a [Read more…] about What is Vitamin B2 and am I Deficient in It?

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Filed Under: Vitamin B2 riboflavin

What is Vitamin B3 or Niacin and How Does it Benefit You?

By JNykoluk

The other name for Vitamin B3 is called Niacin. Vitamin B3 is an organic compound that is one of the most essential nutrients your body needs for optimum function. Although the terms Vitamin B3 and Niacin are used interchangeably, they both represent two different compounds – niacinamide and nicotinic acid respectively.

These two compounds have minor differences in terms of chemical structure but essentially have similar biochemical activity. Because Niacin was initially isolated during the oxidation of nicotine, it was [Read more…] about What is Vitamin B3 or Niacin and How Does it Benefit You?

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Filed Under: Vitamin B3 niacin

How Vitamin B7 Also Called Biotin Benefits Your Health

By JNykoluk

Biotin Benefits for Hair GrowthBiotin, also known as Vitamin B7 or Vitamin H, is a colorless, water-soluble member of the B complex group of vitamins. Discovered in 1901 as a special growth factor for yeast, biotin plays a key role in the human body, supporting the health of skin, hair, digestive tract, metabolism and cells. In 1942, its chemical structure was identified and was grouped in roster of water soluble vitamins. There are 8 different forms of biotin, out of which only one [Read more…] about How Vitamin B7 Also Called Biotin Benefits Your Health

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Filed Under: Vitamin B7 biotin

What is Vitamin K and How Important is It for My Health

By JosephN

A fat soluble vitamin, Vitamin K is actually a set of similarly structured vitamins that that act together to perform the functions it needs to do to keep your body healthy.  As well as within bones and tissues, Vitamin K is most famous for its important role in the clotting of your blood. Athletes benefit from this vitamin as it helps in repairing sports injuries. Whenever a person has a bleeding wound, it is the K vitamin that comes to the rescue by [Read more…] about What is Vitamin K and How Important is It for My Health

Filed Under: Vitamin K

The Most Important Vitamins For Men

By JNykoluk

Vitamins for MenTo say that men’s nutritional needs are different from women’s would be an understatement. Men’s physiological makeup, diet and lifestyle require specific vitamins to meet their daily health needs. So which vitamins should be included in your list? Here is a look at the most important vitamins for men and how they can contribute to overall health and well-being. [Read more…] about The Most Important Vitamins For Men

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Filed Under: Vitamin B, Vitamins For Men

What Is Vitamin B1 and How Beneficial is it to Me?

By JNykoluk

Before we talk about what Vitamin B1 is, you should understand what vitamins are in the first place. Vitamins are organic compounds that your body needs in miniscule amounts to sustain life.

There are two types of vitamins:

  • 1 – Fat Soluble Vitamins – this type can be stored in the fat cells of your body. These types of vitamins are used when your body needs it. If it doesn’t need it,  fat soluble vitamins remain stored in your body until the next time.
  • 2 – Water Soluble Vitamins  –  on the other hand, cannot be stored and needs to be obtained from external sources such as food and vitamin supplements.

[Read more…] about What Is Vitamin B1 and How Beneficial is it to Me?

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Filed Under: Vitamin B, Vitamin B1 thiamine

What is Vitamin A and Could You Have a Vitamin A Deficiency?

By JNykoluk

What is Vitamin A …and what should you know about it? Vitamin A, also known as retinol, is essential to the health of your eyes as it produces pigments in within the eye’s retina. Your eye requires a precise metabolite, retinal, as a a light-absorbing substance that’s vital for scotopic vision – low-light vision. [Read more…] about What is Vitamin A and Could You Have a Vitamin A Deficiency?

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Filed Under: Vitamin A

Benefits of Vitamin A – How Does Vitamin A Help My Health?

By JNykoluk

We all know that Vitamin A is good for us but what exactly are the benefits of vitamin A?

Before getting to all the good stuff about what Vitamin A can do for you, a more interesting question might be – ‘how was Vitamin A discovered?

I know you may not care about that, but the history of Vitamin A goes back a long way and I love it when history breeds wonderful discoveries, especially when it brings new health to those that suffered before the discovery was made. [Read more…] about Benefits of Vitamin A – How Does Vitamin A Help My Health?

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Filed Under: Vitamin A

What is CoQ10 – Should You Take this Life Saving Enzyme?

By JNykoluk

I first heard of Coenzyme Q10 from Kevin Trudeau’s Natural Cures books a few years ago. Since then, I’ve read about it on WebMD, The Doctor Oz website, as well as a few other sites.

Before asking whether or not you need to take CoQ10, you first need to know what it is and what it does. A coenzyme in its simplest form is an enzyme “helper”. An enzyme is a protein to help speed the rate of our body’s natural chemical reactions within the cells of our body. The coenzyme just helps it to do a better job.

The “Q” in CoQ10 refers to a class of organic compounds called [Read more…] about What is CoQ10 – Should You Take this Life Saving Enzyme?

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Filed Under: Vitamins

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Read This Next

  • Vitamin C – The Powerhouse Nutrient Essential for Health
  • What is Vitamin B2 and am I Deficient in It?
  • What is Vitamin B3 or Niacin and How Does it Benefit You?
  • What are Electrolytes and What are the Most Common Sources of Electrolytes?
  • How Vitamin B7 Also Called Biotin Benefits Your Health

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