Role of Vitamin. C

 

Role of Vitamins C, D and E in Human Health

1. Role of Vitamin C:

What is Vitamin C?

Vitamin C or ascorbic acid is a water-soluble vitamin that is essential for the normal functioning of our body and that plays an important role in maintaining healthy tissues. It is also responsible for helping us to fight free radicals, which are naturally occurring molecules that damage cells by attacking their structures, disrupting them, and eventually leading to cell death. Ascorbic acid’s active form is needed mostly by humans, but it is also readily available, accessible, and affordable (free of cost and readily available) all over the world.

Sources of Vitamin C:

Vitamin C can be found naturally in fruits such as oranges, kiwis, strawberries, and lemons, besides being manufactured through food products such as packaged soups and cereals.

A study conducted in 2008 shows that most Americans take 1 tablespoon or less of dietary supplements daily, while only 20% of the population get more than 2 tablespoons a day. Although much research has been done on its benefits, evidence still points towards how vital it is for our health and longevity.

What are the benefits of Vitamin C?

Vitamin C provides several important functions in the human body:

• Helping to make collagen, the major structural protein in muscles and connective tissue

• It is extremely beneficial in helping with the absorption of iron, vitamin B12, vitamin K, zinc, calcium, and magnesium, thus reducing the risk of heart disease

• It also helps keep skin soft and supple and prevents dryness on the face

• It protects against cataracts and cancer

• It may reduce inflammation in diabetes

• It can prevent or delay age-related macular degeneration and improve vision

• It can help keep your blood vessels flexible

• It encourages bone growth and increases bone density

• It promotes nerve growth, including new stem cells, and reduces stress and depression

• It keeps you energetic when exercising

• It can prevent wrinkles

The above are just a few examples of possible vitamins and nutrients, but we must not forget about other vitamins that are incredibly beneficial too. Here are some of those that are often mentioned and commonly used:

2. Vitamin E

This one is common name for two main groups of vitamin E forms including alpha-tocopherol (vitamin E1) and beta-tocopherol (vitamin E2). Both contribute to health by scavenging damaging free radicals and preventing cellular damage caused by oxidative stress.– this one is common name for two main groups of vitamin E forms including alpha-tocopherol (vitamin E1) and beta-tocopherol (vitamin E2). Both contribute to health by scavenging damaging free radicals and preventing cellular damage caused by oxidative stress.

3. Vitamin D

This is especially important for pregnant women since it helps in fetal development, fetal growth, and development. To maintain good health during pregnancy, our bodies need to absorb more calcium during lactation which in turn impacts bones and teeth. While it is natural to have low levels of vitamin D, studies show that taking 400IU supplement every day can significantly increase serum levels. This can be easily accomplished by incorporating vitamin D into your diet at your breakfast, lunch, dinner, snack time, and even after meals.

Importance:

This is especially important for pregnant women since it helps in fetal development, fetal growth, and development. To maintain good health during pregnancy, our bodies need to absorb more calcium during lactation which in turn impacts bones and teeth. While it is natural to have low levels of vitamin D, studies show that taking 400IU supplement every day can significantly increase serum levels. This can be easily accomplished by incorporating vitamin D into your diet at your breakfast, lunch, dinner, snack time, and even after meals. Magnesium – this nutrient is necessary for energy, muscle contraction, and nerve function, among many others. Not only do we lose these abilities as we grow older, but the lack of adequate Vitamin C is another factor linked to decreased cognitive function. That’s why taking 800mgsupplementsevery day can greatly increase daily intake of magnesium and improve memory.

– this nutrient is necessary for energy, muscle contraction, and nerve function, among many others. Not only do we lose these abilities as we grow older, but the lack of adequate Vitamin C is another factor linked to decreased cognitive function. That’s why taking 600mg of supplements every day can greatly increase your daily intake of magnesium and improve memory. Vitamins C and E – both these vitamins play crucial roles in proper organ function and in eliminating harmful free radicals. They also play key roles in preventing the onset of chronic diseases such as cardiovascular diseases.

There’s no doubt about the importance of eating fresh and seasonal foods which include fruits and vegetables like berries and citrus fruit, and vegetables. However, you should know what these items contain if you want to boost your micronutrient intake. You can find out with the Fruits & Vegetables Nutrition Facts label provided by USDA, USDA Food Database, National Nutrient Database and USDA MyPlate Database. Remember also that most processed foods don’t come fortified with these vitamins, so instead it is better to choose whole foods and avoid processed ones!