The US Centers for Disease Control and Prevention (CDC) has raised concerns over the insufficient intake of water-soluble Vitamin C, which is a basis of a healthy human body. According to a report published in USA Today, CDC suggested that this deficiency can be overcome by taking some measures such as consuming vitamins and minerals through various sources like food, fruits, and supplements.
CDC noted that iron deficiency is witnessed in 20% of pregnant women, and deficiencies of vitamins and minerals are seen in Black and Hispanic women. Additionally, children under five years of age also suffer from deficiencies of vitamins and minerals.
Vitamin C is crucial for a healthy body as it forms blood vessels, muscles, and collagen in the bones. It also strengthens the immunity system of the body and fights against diseases and solar radiation. Furthermore, it helps store iron and produces neurotransmitters in the brain, which helps maintain mood and cognition.
Lack of Sleep Increases Heart Attack Risk
People who smoke, have gastrointestinal complications or cancers, or do not consume a diet rich in Vitamin C are recommended to take Vitamin C supplements. Vitamin C supplements increase the antioxidant level by up to 30% protecting the body from harmful materials, managing high blood pressure, and iron deficiencies, and mitigating chronic and heart diseases.
The Recommended Dietary Allowance (RDA) of Vitamin C for adults is 90 mg for men aged 19 and above, and 75 mg for women. For women breastfeeding or pregnant, the daily intake should be raised to 85 mg. However, excessive intake of Vitamin C may cause intoxication and symptoms such as nausea, kidney stones, and diarrhea.
It is important to note that Vitamin C is water-soluble, meaning it dissolves in water and is not stored in the body. As a result, it needs to be replenished every day through the intake of food or supplements. However, cooking can destroy Vitamin C, so it is essential to consume raw fruits and vegetables to get the maximum benefit. Overconsumption of supplements may also lead to the reduced absorption of other nutrients.
A deficiency in Vitamin C can have severe consequences, such as scurvy, a disease that was common among sailors during the 18th and 19th centuries due to their lack of fresh fruits and vegetables. Scurvy can cause symptoms such as muscle weakness, joint pain, and skin rash, and if left untreated, it can be fatal. While scurvy is rare today, a deficiency in Vitamin C can still lead to health issues such as anemia, bleeding gums, and infections.
Obesity and Alzheimer’s Disease: A Link to Brain Shrinkage
To ensure adequate intake of Vitamin C, it is recommended to eat a balanced diet that includes a variety of fruits and vegetables. The daily intake of Vitamin C can easily be met by eating a few servings of fruits and vegetables each day. Additionally, Vitamin C supplements can be taken under the guidance of a healthcare provider to address deficiencies or improve overall health.
