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Veggies and Fruits with VitaminC |
If you're like us, vitamin C is one of those things you
know you
should incorporate into
your diet, but you don't really know why. To get to the bottom of this, we
asked dietitians to break down what this nutrient does for our bodies, if we
should be taking a supplement, and if it really is a cure-all
for colds (spoiler alert: not quite).
It keeps your skin elastic and youthful.
When collagen levels naturally drop as we age, wrinkles
develop. Vitamin C aids collagen synthesis,
Mascha Davis, a registered dietitian
nutritionist in Culver City, California says. So eating a healthy amount is
good for your skin and connective tissues.
It makes your brain work better.
Want a healthy
brain? This nutrient is key. "Vitamin C is required for the
biosynthesis of certain neurotransmitters,"
Summer
Yule, a registered dietician in Connecticut, says. A.k.a. it helps your
brain turn different substances like tryptophan
into feel-good serotonin.
It limits free radical damage.
According to the
Mayo
Clinic, unstable atoms called free radicals can cause cellular damage,
which may play a role in heart disease and cancer. But antioxidants may help to
limit the effect of free radicals - and Yule says vitamin C is a
great antioxidant.
It helps wounds heal faster.
The body uses vitamin C to support wounds healing in the body and to produce
scar tissue, Davis says.
Scurvy,
the disease many sailors caught before learning to bring vitamin C-rich foods
with them, was essentially the body struggling to heal itself. A little vitamin
C made a big difference.
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Vitamin C supplement |
It reduces the length of a cold.
While most studies haven't found evidence that vitamin C can prevent a cold,
Yule explains that there is some evidence that taking this nutrient
prophylactically (a.k.a. eating fruits and vegetables before you get sick) can
help reduce
a cold's length.
It prevents certain eye diseases.
According to the
Mayo
Clinic, vitamin C - with the help of other vitamins and minerals - can help
prevent age-related macular degeneration (AMD), a disease that blurs and
reduces
vision.
It keeps your iron levels healthy.
"Vitamin C can help with the absorption of non-heme iron," Yule
says. That's the iron found in plants, not in animals (and it's harder to
absorb than iron from animals, so vegetarians should take note). Try to eat vitamin
C-rich foods with foods that contain non-heme iron (like grains and beans)
for the most benefit.
It encourages you to eat your fruits and
veggies.
"Food should be enough to meet the vitamin C RDA in the average healthy
adult," Yule says. So no, you probably don't need a vitamin C
supplement.
Strawberries, bell peppers, oranges, broccoli, grapefruit, kiwi, Brussels
sprouts, and even potatoes are excellent sources.
It prevents certain cancers.
According to an analysis in the
American
Journal of Clinical Nutrition, vitamin C does appear to have cancer-fighting
properties for the esophagus, larynx, oral cavity, and pancreas. But to be
clear, those findings were based on dietary vitamin C from fruits and
vegetables, not supplements.
It treats and manages symptoms of certain
cancers - maybe.
The jury is still very much out on this one, but according to the
National
Cancer Institute, some studies have indicated that high doses of
intravenous vitamin C helped to keep certain cancers from spreading, and
improved the quality of life of some
cancer
patients.
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