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Vitamin C

Vitamin C

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Vitamin C infographic
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Description

Vitamin C is very important for the functioning of our body, it has antioxidant properties and helps in the formation and repair of tissues. It is known for its benefit to the immune system.

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Possible Benefits

  • May improve the immune system 
  • Helps to heal wounds and scar tissue 
  • May help to prevent heart disease
  • Helps reduce cold symptoms
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Required Equipment

Supplement with vitamin C.

Vitamin C-rich foods.

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How to Do It

Vitamin C can be found in supplements such as tablets. Also, you should add to your diet foods such as citrus fruits, strawberries, melon, tomatoes, broccoli, red peppers. Be sure to eat these foods regularly.

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Why it works

  • Vitamin C strengthens the cells responsible for fighting viruses and bacteria that can damage our bodies. 
  • As an antioxidant, it helps prevent and repair the damage our body can suffer over time. 
  • As it contains a high amount of ascorbic acid, it lowers the level of cholesterol, thus decreasing the risk of cardiovascular disease. 
  • Taking vitamin C does not decrease the risk of suffering from colds, but it does decrease the risk of symptoms, going away faster, or making them less intense
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Time Commitment

< 5 minutes 

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Suggested Frequency

Daily

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Time of Day

Any

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Possible Side Effects

Nausea

Vomiting

Stomach upset

Abdominal cramps

Overconsumption of this vitamin can cause gastrointestinal problems. 

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Tips

  • Between 75-90mg a day is adequate for the average adult, according to the Office of Dietary Supplements (ODS), National Institutes of Health.
  • The maximum daily consumption limit is around 2000mg. As you can see, with a moderate diet you are unlikely to exceed this daily limit. 
  • Research has shown that vitamin C can help with the absorption of iron, which is necessary for your body.
  • Ascorbic acid type is the most common and widely used. 
  • Ester-C is easier on your stomach.
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Supporting Studies and Articles

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  1. Is it possible to take too much vitamin C? https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/vitamin-c/faq-20058030
  2. Vitamin C and Immune Function. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5707683/
  3. Immune-Enhancing Role of Vitamin C and Zinc and Effect on Clinical Conditions. https://www.karger.com/Article/Abstract/90495
  4. Vitamin C in Disease Prevention and Cure: An Overview. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3783921/
  5. The active role of vitamin C in mammalian iron metabolism: Much more than just enhanced iron absorption! https://www.sciencedirect.com/science/article/abs/pii/S0891584914003220?via%3Dihub
  6. Vitamin C and the Immune System. https://link.springer.com/chapter/10.1007/978-3-030-16073-9_5
  7. What is vitamin C and what does it do? https://ods.od.nih.gov/factsheets/VitaminC-Consumer/
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Category

 Health  Immunity
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