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The Health Benefits of Vitamin C
According to recent research, vitamin C may offer health benefits in these areas:
Stress. A deficiency in vitamin C is associated with many stress related disease. It is the first nutrient to be depleted in alcoholics, smokers, and obese individuals. And because vitamin C is one of the nutrients sensitive to stress, Moyad says naintaining levels of vitamin C can be an ideal marker for overall health.
Colds. When it comes to the common cold, vitamin C is not a cure, but some studies show that it may help prevent more serious complications. "There is good evidence taking vitamin C for colds and flu can reduce the risk of developing further complications, such as pneumonia and lung infections," says Moyad.
Stroke. Although research has been conflicting, one study in the American Journal of Clinical Nutrition found that those with the highest concentrations of vitamin C in their blood were associated with 42% lower stroke risk than those with the lowest concentrations. The reasons for this are not completely clear. But what is clear is that people who eat plenty of fruits and vegetables have higher blood levels of vitamin C. "People who consume more fruit and vegetables will not only have higher [blood] levels of vitamin C, but higher intake of other nutrients potentially beneficial to health, such as fiber and other vitamins and minerals," study researcher Phyo K. Myint said in an email interview.
Skin Aging. Vitamin C affects cells on the inside and outside of the body and it’s antioxidant properties can be beneficial when it comes to aging. A study published in the American Journal of Clinical Nutrition examined links between nutrient intakes and skin aging in 4,025 women aged 40-74. It found that higher vitamin C intakes were associated with a lower likelihood of a wrinkled appearance, dryness of the skin, and a better skin-aging appearance. In addition, topical treatments with Vitamin C have been shown in some studies to reduce wrinkles
Other studies have suggested that vitamin C may also:
Improve macular degeneration.
Reduce inflammation.
Reduce the risk of cancer and cardiovascular disease.
How to Get More Vitamin C in Your Diet
This antioxidant super-nutrient is found in a variety of fruits and vegetables. Yet, according to dietary intake data and the 2020 U.S. Dietary Guidelines, many adults don't get enough vitamin C in their diets. This is especially true of smokers and non-Hispanic black males, according to research done by Jeff Hampl, PhD, RD, and colleagues at the University of Arizona.
The foods richest in vitamin C are citrus fruits, green peppers, strawberries, tomatoes, broccoli, white potatoes, and sweet potatoes. Other good sources include dark leafy greens, cantaloupe, papaya, mango, watermelon, brussels sprouts, cauliflower, cabbage, red peppers, raspberries, blueberries, winter squash, and pineapples.
Here are eight easy ways to work more fruits and veggies into your diet each day:
Add pureed or grated fruits and veggies to recipes for muffins, meatloaf, and soups.
Keep cut-up fruits and veggies on hand so they are ready for a quick snack.
Frozen fruit slices make a cool summer treat.
Include dark lettuce, tomatoes, and shredded broccoli slaw on all your sandwiches and wraps.
Eat raw veggies with hummus, low-fat dips, and salsas.
Add fresh or frozen berries to muffins, pancakes, cereal, and salads.
Throw a handful of dried fruit on top of your cereal or in a baggie with nuts for an easy snack.
Enjoy a glass of vegetable juice as a filling and low-calorie mid-afternoon snack.
The bottom line? "There is no one silver bullet vitamin, mineral, or nutrient," says Sandquist. "It is all about the big picture. And eating a varied diet rich in all the nutrients is the best strategy for good health.". Her advice: Take a daily multivitamin, because most people don't get enough of several nutrients. And if you want to combat colds and flu, wash your hands more often.
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