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What Is The Most Consumed Vitamin

If you are one of the millions who are asking what is the most consumed vitamin. Vitamin C is the most commonly consumed vitamin.

Vitamin C is commonly referred to as ascorbic acid, Vitamin C is not only the safest but also among the most effective nutrients you can ever introduce into your body. Vitamins generally play a vital role in the human body; helping in the formation of various body tissues and preventing illnesses (1) of course being top on the list.

Much as this vitamin might not be the exact cure for the common cold; even though it prevents a range of complications, its use comes with a plethora of benefits.

The major benefits of Vitamin C

  • Eye disease
  • Skin wrinkling
  • Cardiovascular diseases
  • Prenatal health complications
  • Protecting the immune system deficiencies

Over the past century, the number of benefits linked to Vitamin C has been rising exponentially. This shows that enthusiasts are doing intensive research and getting to find various benefits that the human body gets from this very common natural vitamin.

Why so much attention on Vitamin C?

There is no disputing that vitamin C has received a lot of attention recently and for good reasons. At any one time, if your bloodstream has high quantities of vitamin C, your overall health would be considerably better.

Research reveals that vitamin C has a wide range of additional health benefits. In essence, this vitamin aids in guarding against cancer, cardiovascular troubles, problems with the eyes, stroke, and weakened immunological responses.

How much Vitamin C is really enough?

There is no one who can categorically state the amount of Vitamin C that should be present in the body at any one time. However, medical and wellness professionals advise that people should consider eating plenty of vegetables and fruits; these are the main sources of natural vitamin C.

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In case you cannot source vitamin C in its natural form, the use of supplements is also recommended. Most dietary experts recommend 500 milligrams of Vitamin C supplements a day alongside five servings of natural vegetables and fruits in a day.

Consuming the exact amount of this vitamin that is recommended by professionals might not be a practical idea as such. However, the consumption of vegetables and fruits on a regular basis helps a lot. You can add some one-off supplements to it; they are safe and effective to use.

Many adults tend to ignore the significance of Vitamin C in their body wellness. Apparently, research has shown that less than 20% of the adult population consumes the required servings of veggies and fruits.

Recommended Dietary Allowances for Vitamin C (2)

Age Male Female Pregnancy Lactation
0–6 months 40 mg 40 mg    
7–12 months 50 mg 50 mg    
1–3 years 15 mg 15 mg    
4–8 years 25 mg 25 mg    
9–13 years 45 mg 45 mg    
14–18 years 75 mg 65 mg 80 mg 115 mg
19+ years 90 mg 75 mg 85 mg 120 mg

 

The ideal sources of Vitamin C

Many experts suggest that fruits and vegetables are best consumed uncooked because they are more potent sources of this specific vitamin. Therefore, the use of these food additives is something that you should take very seriously if you want to ensure that you and your children are free from disease and are developing healthily.

You are advised to eat foods that are highly high in vitamin C because it is usually soluble in water. For children, most doctors advise a daily intake of 50 milligrams, and for adults, 60 milligrams. Vitamin C is mostly obtained from;

  • Grapefruit
  • Oranges
  • Red pepper
  • Mango
  • Broccoli
  • Kiwi
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Dietary sources of Vitamin C (3)

Vegetables and fruits are the two main sources of vitamin C, as I already mentioned. Among these, the Kakadu plum and camu camu fruit stand out for having high concentrations of this vitamin. Additionally, some meat cuts, particularly the liver, contain this.

For those who cannot obtain vitamin C in its natural form, supplements are used. The supplements are available in a wide variety of physical forms, including drink mixes, tablets, naked crystals, and capsules.

Vitamin C is then absorbed into body tissue after entering the digestive tract. Two major mechanisms – glucose-sensitive and insensitive mechanisms – are used to drive absorption. High sugar levels in the intestines do not improve absorption; on the contrary, they make it worse.

Plant sources for vitamin C

Though plants are an excellent source of this vitamin, the quantity of the vitamin you can obtain from them relies on their variety. The quantity of vitamin C you can get from plants also depends on other aspects, such as the climate, the soil, how it is stored, when it was gathered, and how it was processed.

Animal sources of Vitamin C

A large number of animals, except man and guinea pigs, synthesize this vitamin using natural means. Therefore, animal products are also suitable sources of vitamin C. Animals’ livers often contain more of this vitamin than their muscles do.

Since so many Westerners enjoy eating muscular meat, they don’t consider animal meat to be an excellent source of vitamin C. Vitamin C is also present in human breast milk, but not in raw cow’s milk. Vitamin waste is eliminated through the urine system.

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How to prepare your food

Research has shown that this vitamin breaks down under specific circumstances. The majority of this happens during food preparation. Depending on the temperatures at which the food was stored, the amounts of vitamin C in food decrease over time.

As a result, cooking negatively affects vitamin content in food by almost 60%. The loss of enzymatic activity is one cause of this. It’s possible that cooking your food for a long time will reduce the overall amount of this vitamin you consume.

Another significant factor for the loss of vitamin C in natural food items is leaching. When you filter the nutrients from raw foods, you dump the water rather than drinking it.

Leaching has a comparable detrimental effect on the number of vitamins that the final dish presented at the table will contain to extended cooking. Therefore, eating raw foods—especially fruits and vegetables—would be your best bet if you want to reap the benefits of Vitamin C to the fullest.

Groups at Risk of Vitamin C Inadequacy

The following categories are more at risk than others of getting insufficient vitamin C intake (4).

  • Babies fed evaporated or boiled milk
  • People with limited food variety
  • Smokers and passive “smokers”
  • People with certain chronic diseases

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