The importance of vitamin C
Vitamin C is essential for the formation of collagen, a protein that provides structure to bones, muscles, and skin. Collagen is the most abundant protein in the body and is crucial for the growth, maintenance, and repair of these tissues. Vitamin C is also vital for the absorption of iron from plant-based foods. Our body needs iron to produce hemoglobin to carry oxygen in the blood. And if lacking vitamin C, you cannot take enough iron, leading to iron-deficiency anemia, a condition that can cause fatigue, weakness, and shortness of breath.
Known as one of the most powerful antioxidants, consuming enough vitamin C helps protect our cells from oxidative stress caused by free radicals. What is more, this nutrient supports the immune system by stimulating the production of white blood cells.
Does vitamin C increase height?
We all know that height is mainly determined by genetics and other factors, and there is no single nutrient or supplement that might significantly help you get taller.
And the truth is there is no scientific proof to suggest that vitamin C can directly affect a person’s height. But it does play a vital role in bone growth and maintenance.
Vitamin C helps the body take in calcium by enhancing calcium absorption in the small intestine and increasing its solubility in the bloodstream. Calcium is absorbed in these intestines through a process, called active transport, which requires energy and specific carrier proteins. And vitamin C enhances this action by stimulating the synthesis of these proteins as well as improving their function. This results in increased uptake of calcium from the intestine into the bloodstream, making it more available for use by the body.
Also, vitamin C is necessary for the production of collagen. Without this nutrient, our body cannot form collagen, a vital protein for providing structure to our bones and muscles.
Health benefits of taking vitamin C
Vitamin C is well-known for its immune-boosting properties. It helps support the production of white blood cells, which are essential for fighting off infections and illnesses. It is described as a potent antioxidant that aids in protecting cells from damage caused by free radicals.
Better skin health
This vitamin stimulates the production of collagen, a crucial nutrient for skin elasticity and firmness. Also, it aids in reducing the appearance of fine lines and wrinkles and even gets rid of dark spots and hyperpigmentation.
Chronic inflammation is associated with a wide range of health problems, including heart disease, diabetes, and cancer. Vitamin C has anti-inflammatory properties that can reduce inflammation throughout the body, decreasing the risk of these and other chronic conditions.
Lessen the risk of chronic diseases
One study found that people who consumed more vitamin C had a lower risk of developing heart disease . Other research has suggested that vitamin C may also reduce the risk of certain cancers, such as prostate cancer .
Improve brain health
Vitamin C plays a vital role in maintaining healthy brain function as it prevents oxidative stress, which can damage brain cells and lead to cognitive decline. Some research has suggested that vitamin C may help improve mood and reduce symptoms of depression .
Ways to consume enough vitamin C
First of all, you need to know the recommended dosage of vitamin C for different age groups.
For kids between 1 and 3: 15 mg per day
For children between 3 and 8: 25 mg per day
For preteens between 8 and 13: 45 mg per day
For teens between 14 and 18: 75 mg per day for males and 65 mg per day for females
For adults: 90 mg per day for men and 75 mg per day for women
Next, find out how to add vitamin C to your daily diet.
Eat citrus fruits
Citrus fruits, like oranges, grapefruits, lemons, and limes, are great sources of vitamin C. A medium-sized orange provides about 70 mg, for example. You can eat these fruits as a snack, add them to your smoothies, or use them in your salad dressings.
Add berries to breakfast
Strawberries, raspberries, and blueberries are high in vitamin C. One cup of strawberries contains about 85 mg, while one cup of raspberries contains about 30 mg. Put them to your oatmeal, yogurt, or smoothies for a nutritious breakfast.
Snack on bell peppers
Among bell peppers, the red one delivers 150 mg of vitamin C, which is more than double the recommended daily intake for most adults. You can slice them up and eat them with hummus or add them to your stir-fry for a healthy snack or meal.
Enjoy tropical fruits
Papaya, mango, and pineapple are also excellent sources of vitamin C. You can eat them fresh or mix them with your smoothies.
Cook with broccoli
Broccoli is a cruciferous vegetable that is packed with vitamin C. One cup of cooked broccoli contains about 80 mg, so you can add it to your stir-fry, roast it in the oven, or steam it for a healthy side dish.
If you have trouble getting enough vitamin C from your diet, you can take vitamin C supplements. But make sure to talk to your doctor before taking it.
That said, incorporating this nutrient into your diet is not only easy but also delicious. As a result, you can ensure that you are getting enough vitamin C to keep your body healthy and strong. Also, be careful that consuming too much it can have negative effects on our health, such as diarrhea, nausea, and stomach cramps. In rare cases, high doses of vitamin C supplements can lead to kidney stones.
While Vitamin C will not directly increase your height, it is crucial for bone growth and maintenance, and a deficiency can result in severe health problems. Adding sufficient amounts of this vitamin into your diet daily is essential for your overall health and growth. So, make sure you are consuming plenty of vitamin C-rich foods in a balanced diet as well as combine it with proper rest and regular exercises to grow healthy and strong.
- Related post: Does Orange Increase Height?