Vitamin C is an essential dietary component that helps the body to absorb and utilize iron, among other important functions. Vitamin C supplements can help prevent common deficiencies in individuals of all ages and genders, especially those who are pregnant or vegan/vegetarian. Vitamin C has numerous roles within the human body and understanding these roles is essential for maintaining optimal health.
The Functions of Vitamin C
Vitamin C functions in the body include aiding in the production of collagen and helps to protect cells from damage caused by free radicals. Additionally, vitamin C helps with wound healing and iron absorption. Taking Vitamin C supplements can help to ensure that the body gets enough of this important nutrient.
The Role of Vitamin C in Iron Absorption and Utilization
Vitamin C helps the body to absorb iron from food by breaking down the molecules, aiding in the release of iron ions into the small intestine. These iron ions are then absorbed and carried to cells throughout the body.
Vitamin C also helps to convert dietary non-heme iron into a form that can be used by the body known as ferrous iron. Without Vitamin C the body is unable to absorb and utilize iron from food sources, as it is unable to convert dietary non-heme iron into a usable form.
In addition, Vitamin C helps to reduce the risk of developing anaemia by helping to maintain healthy haemoglobin levels in the blood.This is achieved through its role in aiding the absorption utilization of iron, providing a crucial role in maintaining healthy blood levels. Therefore, consuming Vitamin C from food sources that are rich in iron can help ensure that the body can absorb and utilize iron efficiently.
Sources of Vitamin C
Vitamin C can be found in many foods including citrus fruits such as oranges and grapefruits, certain vegetables like tomatoes, broccoli and spinach as well as in the best iron supplement. When taken as a supplement, Vitamin C is best absorbed by the body specially when consumed with an iron-rich food source such as red meat or seafood.
Vitamin C can also be found in several other fruits and vegetables such as kiwi, strawberries, peppers, melons, Brussels sprouts and cantaloupe. It is also present in fortified foods like breakfast cereals, milk and juice.
Vitamin C is heat-sensitive so it’s important to eat fresh fruits or cook them lightly to preserve the Vitamin C content. While fresh produce contains the most Vitamin C, freezing does not significantly reduce its content. Furthermore, canned foods generally contain lower levels of vitamin C than fresh varieties.
Benefits of Taking Vitamin C Supplements
- Taking a vitamin C supplement can help to prevent common deficiencies and ensure that the body is getting enough of this important nutrient.
- Vitamin C supplements can help to ensure adequate iron absorption and utilization.
- As well as provide other health benefits such as improved immunity, better skin health, and wound healing.
Side Effects of Taking Vitamin C Supplements
The most common side effects of taking a vitamin C supplement are nausea, stomach upset, and diarrhoea. Other more serious side effects include kidney stones, headache and fatigue. If you experience any of these symptoms it is important to speak with your doctor before continuing to take a vitamin C supplement.
The recommended daily dosage for Vitamin C supplements will vary depending on age, gender, and activity level. Generally, adults should take between 75-90 mg per day. Pregnant and breastfeeding women should double that dosage to 150-200 mg per day. Children between 1 and 10 years old should have 25-45 mg of Vitamin C daily, while teenagers should have around 65-75 mg.
Vitamin C role in the body cannot be emphasised enough as it assists in many bodily functions, including iron absorption and utilization. Vitamin C can be found in many foods, such as citrus fruits, vegetables, fortified foods and supplements. Taking a Vitamin C supplement can help to ensure the body is getting enough of this important nutrient and provide other health benefits such as improved immunity and better skin health.
Vitamin C is responsible for an array of health benefits and aids in the absorption of Iron in the body, making it a critical Vitamin for optimal health. So it is always advised to load your daily diet with foods rich in Vitamin C.
However, in a few cases, dietary reservations or lack of access to fresh vitamin C foods may make it difficult to get adequate levels of vitamin C in the body. In such cases, one can always seek help from quality multivitamin supplements that provide the correct vitamin C supplementation.
If you are considering to taking Vitamin C supplement, RIDOMAXX is an excellent quality supplement that provides 100% of your daily value in just one easy-to-swallow caplet. RIDOMAXX is a trusted and reliable source of Vitamin C supplement which are sure to provides you with all the benefits this essential nutrient has to offer.