Learn about vitamin C-rich foods, essential pairings for plant-based diets, and the role of supplements for a healthier, more vibrant life.
Envision the all-too-familiar scene: the sniffles making theirrounds, the stack of used tissues multiplying, and the unwelcome sick days fromwork piling up. Navigating the challenges of the cold and flu season is auniversal experience that disrupts our routines, hampers our productivity, andleaves us longing for relief.
Amidst this seasonal struggle, chances are you’ve foundyourself reaching for one of the most tried-and-true remedies – Vitamin C.Often associated with the tangy burst of citrus fruits, Vitamin C, also knownas ascorbic acid, is an essential nutrient for your overall health andvitality.
Vitamin C has long been acknowledged for its ability to promotea strong immune system, a well-deserved reputation. It works by boosting theproduction and effectiveness of white blood cells, the body’s natural defensemechanisms, thereby reducing the duration and severity of cold symptoms.
However, did you know that the benefits of vitamin Cextend far beyond its reputation as an immunity booster? Vitamin C also:
● Boosts skin health andradiance
● Aids in the absorption ofiron
● Promotes healthy gums andteeth
● Acts as an antioxidant,fighting free radicals
● Supports wound healing andtissue repair
Vitamin C is water-soluble, meaning our bodies don't store it.Thus, we need a consistent supply through our diet or supplements.
When it comes to vitamin C, nature offers us a diversearray of choices. Among these options, the Kakadu plum, a superfood native toAustralia, stands out for containing the highest levels ofvitamin C ever recorded in a natural food source. Close behind are acerolacherries and rose hips, both of which offer substantial amounts of thisessential nutrient.
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For most of us, consistent access to these superfoods may belimited; however, there is no need for concern. Eating a diet consistently richin an assortment of fruits and vegetables will ensure that your nutritionalneeds are met.
Here are some additional foods that are notably rich inVitamin C:
● Citrus Fruits: Oranges,lemons, grapefruits, and limes
● Berries: Strawberries,raspberries, and blueberries
● Other Fruits: Kiwis, papayas,guavas
● Vegetables: Bell peppers,broccoli, and Brussels sprouts
In the realm of plant-based nutrition, the synergy between iron andvitamin C is something you should know about. Iron is crucial fortransporting oxygen in our blood, but non-heme iron (iron from plant-basedsources) is not easily absorbed by the body. However, when coupled with vitaminC, you can boost your body’s absorption. To optimize iron absorption, pairiron-rich foods like spinach with Vitamin C-rich foods. Think spinach saladwith a strawberry vinaigrette!
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While most individuals obtainsufficient vitamin C through their diets, certain risk factors can contributeto deficiency. Lifestyle factors such as alcoholism and smoking, alongwith conditions such as eating disorders and gastrointestinal diseases, mayincrease the likelihood of inadequate vitamin C levels. If you’ve noticed signssuch as rough, bumpy skin, easy bruising, or delayed wound healing, you couldbe experiencing a deficiency.
For those facing challengesin meeting their vitamin C needs through dietary sources alone, supplements canhelp bridge the gap. Vitamin C supplements are available in various forms,including tablets, gummies, and powdered drink mixes. By incorporating supplementsinto your routine, you’re taking a proactive step toward supporting youroverall health.
Just like with any vitamin,it's crucial to ensure you're not exceeding the recommended dosage. Despite theremarkable benefits of vitamin C, our bodies can only absorb so much at a time.Your body will flush out the excess, but it's best to stick to the recommendedamounts as excessive intake can lead to stomach cramps and diarrhea. Consultyour doctor for personalized recommendations on supplement dosage to ensureoptimal health and wellbeing, as well as avoid any potential interactions.
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If you’re not already on board with the idea of boosting yourvitamin C intake, let’s talk about the incredible impact it can have on ourskin health. Our skin is like a mirror, reflecting our overall wellbeing andthe choices we make in our daily lives. Ensuring we meet our vitamin C needsplays a crucial role in nurturing healthy and vibrant skin, providing benefitssuch as:
● Collagen Synthesis: Vitamin Cplays a pivotal role in producing hydroxyproline and hydroxylysine, necessaryelements for binding collagen molecules. This process results in skin that isfirmer and more supple.
● Antioxidant Action: Skinaging often accelerates due to the harmful impacts of free radicals. Vitamin Cneutralizes these radicals, reducing wrinkles and dryness. This contributessignificantly to a more hydrated and healthy complexion.
● Skin Radiance: This vitamincan reduce the appearance of brown spots, improve overall skin texture, andboost radiance. Through its ability to even out skin tone, it allows yourskin’s natural glow to shine through.
Whether you’re sipping onorange juice, enjoying a berry bowl, or taking a supplement, your body will beenjoying multiple benefits of vitamin C. From a stronger immune system to moreradiant skin, by incorporating vitamin C into your diet or consideringsupplements under professional guidance, you unlock the door to a healthier,more vibrant life.
At Teams by Beam, we arededicated to empowering business owners and their teams across the nation. Witha focus on proactive healthcare, we offer comprehensive solutions to keep yourteam healthy and happy. Visit our website today to learn more aboutour innovative approach and start your journey towards a healthier, morevibrant workplace.
The information presented in this blog is intended foreducational purposes only and should not be considered a substitute forprofessional medical advice. It is essential to seek the guidance of yourphysician regarding any medical concerns or questions.
https://pubmed.ncbi.nlm.nih.gov/23440782/
https://www.healthline.com/nutrition/vitamin-c-foods#TOC_TITLE_HDR_15
https://www.ncbi.nlm.nih.gov/books/NBK493187/
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