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Ranging from yellow to orange to dark green, these colours basically depicts vitamin C-laden foods.

Vitamin C is an essential nutrient required by the body for the development and maintenance of scar tissue, blood vessels, and cartilage. Vitamin C is also necessary for creating ATP, dopamine, peptide hormones, and tyrosine. It is a vitamin to consider if maintaining an overall great health is your priority.

Of all the awesome effects of Vitamin C in your body, these three take the medal.

Protection Against Excess Free Radicals

Vitamin C is probably best known as an antioxidant (sounds bogus?). Antioxidants are forms of molecules that help balance chemical reactions in our body. In particular, antioxidants help prevent excessive activity on the part of free radical molecules (What’s with all these terms?). (Free radicals are forms of molecules that tend to be very reactive, and too many free radicals in the wrong place at the wrong time can do damage to our cells and tissues.) Vitamin C and other antioxidants help prevent that damage. Damage to the lens of the eye, to molecules circulating around in our bloodstream, and to genetic material (DNA) in our cells are all examples of damage that have been shown to be prevented under specific circumstances by vitamin C.

Vitamin C as an antioxidant has the ability to transform iron into a state that is better absorbed in the intestine. Taking vitamin C-rich foods with your best iron sources can potentially be a way to enhance iron absorption. Cooooool!

Brain Health

Vitamin C is necessary to make certain neurotransmitters. These neurotransmittethe are the signals that carry thoughts, feelings, and commands around our brains and throughout our nervous system.

Vitamin C is needed to produce serotonin, an hormone that plays a critical role in wide variety of body systems, including the nervous system, endocrine system, immune system, and digestive system. Many of our moods, daily bodily rhythms (including sleep-wake cycles), and experiences of stress and pain have serotonin included as a factor in their occurrence. Some of the most commonly used prescription medications for depression (SSRIs, or Selective Serotonin Reupdate Inhibitors) also target this hormone. While we are not suggesting that dietary intake of vitamin C will automatically improve the quality of any experiences described above, we do recommend that you include vitamin C-rich foods on a daily basis as part of your overall well-being.

Collagen

Vitamin C is required to produce collagen, a protein that plays a critical role in the structure of our bodies. Collagen is the framework for our skin and our bones, and without it, we would quite literally fall apart not mentioning being amoebic.

This is exactly what we see with severe vitamin C deficiency, or scurvy. People who have this condition lose teeth, bleed easily, and lose the strength of their bones. Luckily, it doesn’t take much vitamin C to prevent this problem. As we’ve known for more than two centuries, a single lime per day would usually be enough. (Not to worry, there are varieties of foods to pick from if you are worried about the taste of lime)

High vitamin C foods include bell peppers, dark leafy greens, kiwifruit, broccoli, berries, oranges, tomatoes, green peas, pineapples and papayas. The current daily value (% DV) for vitamin C is 60mg.

Lastly, the same thing that makes vitamin C so important—its ability to protect against free radical damage—also makes it very prone to damage by heat, oxygen, and storage overtime.
To gain the maximum benefits from these foods, little or no cooking is paramount. A mixture of these popping colours on your plate makes life easy, colourful and absolutely fun!

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