Vitamin C, also known as ascorbic acid, is responsible for countless
functions in the body. Most people are aware that vitamin C is great for
helping to ward off colds but it has many other important function as well
such as lowering blood pressure, relieving stress, keeping the immune system
healthy and producing collagen. Vitamin C is also a powerful antioxidant.
One function that vitamin C provides is producing collagen. Collagen helps
to heal injuries such as broken bones, lesions, sprained joints along with
many other injuries. Because of vitamin Cís healing capabilities, it is
thought that this vitamin can help muscles recover faster and better after a
workout. It also may reduce pain and bruising associated with bodybuilding.
Vitamin C also helps to give structure and maintain bones, teeth,
cartilage, capillaries, veins and muscles. By strengthening arterial walls,
vitamin C may lower blood pressure. It is responsible for many functions
which help us live longer, healthier lives.
Humans do not have the ability to produce vitamin C therefore all the daily
required amounts must come from either diet or supplements. The body
processes vitamin C very quickly so it is important to make sure that
vitamin C is part of your diet regularly. Because the body processes
vitamin C so rapidly, many nutritionists suggest taking vitamin C three
times per day. Humans also cannot store it making it even more important
that vitamin C is a daily part of everyoneís diet. The USA Recommended
Daily Allowance of vitamin C is 60mgs but many doctors and nutritionists
suggest amounts closer to 500-1500mg per day for the average person. If you
are considering bodybuilding or want help fighting off a cold, somewhere
between 1500-5000mgs of vitamin C per day should be more effective. Because
vitamin C is water-soluble, any excess of the vitamin that you have in your
system is flushed out of your body through your fluids. Something else to
keep in mind if youíre taking a vitamin C supplement is to take it in a
liquid form as opposed to a pill form. Taking it in pill form makes it
difficult for your body to absorb the vitamin properly.
For those of you who are not taking a vitamin C supplement, itís important
to make sure that youíre eating enough foods that are vitamin C rich. It is
found almost exclusively in fruits and vegetables. Itís widely known that
citrus fruits such as oranges and grapefruits are high in vitamin C but many
other fruits and vegetables are also high in the vitamin. For example,
cauliflower, strawberries, brussel sprouts, broccoli, cabbage, kiwi,
potatoes, and pineapple are all good sources of vitamin C. Cooking fruits
and vegetables that are high in vitamin C may destroy a lot of the vitamin
so it is best to eat sources raw. Also keep in mind that since vitamin C is
water soluble, itís best to store fruits and vegetables that are vitamin C
rich in minimal amounts of water so as to make sure that food retains as
much of the vitamin as possible.
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