Why We Love Vitamin C 101 (And You Should, Too!)

Vitamin C, technical name ascorbic acid is a water-soluble vitamin present in certain foods but that can also be obtained through supplementation. 

Humans are different from other animals in that they can’t synthesize the vitamin by their own bodies but must get it elsewhere.  

The Benefits Of Vitamin C

• We need vitamin C in order to make L-carnitine, collagen and some neurotransmitters.  

• Vitamin C is also involved in the metabolism of protein.  

• We need vitamin C for the formation of collagen that is part of the connective tissue in the body’s organs and plays a role in wound healing.  

• Vitamin C is also a good antioxidant, which makes it good in preventing cancer. It has the important role of regenerating other antioxidants in the body.  

• There is research going on that looks into whether or not vitamin C is definitely linked to its antioxidant properties or whether there is something else going on that makes this a good cancer fighter.  

• Oral vitamin C produces tissue and plasma concentrations that are tightly controlled. As a water-soluble nutrient, it is excreted by the urine.  

Recommended Intake of Vitamin C

The dietary intake of vitamin C has been set up by the Food and Nutrition Board. It sets up the Daily Reference Intakes for all types of nutrients.  

According to this board, the recommended intake of vitamin C includes the following: 

• Ages 0-6 months, the intake should be 40 mg per day

• Ages 7-12 months, the intake should be 50 mg per day

• Ages `1-3 years, the intake should be 15 mg per day

• Ages 4-8 years, the intake should be 25 mg per day 

• Ages 9-13 years, the intake should be 45 mg per day

• Ages 14-18, the intake should be 75 mg per day

• Those who are older than 19 years, the intake should be 75 mg per day

Food Sources of Vitamin C

• Some of the best sources for vitamin C are fruits and vegetables.  

• Citrus fruits, tomatoes, and tomato juice, as well as potatoes are good sources of vitamin C. 

• Other foods that will give you vitamin A include red peppers, green peppers, broccoli, kiwifruit, Brussels sprouts, strawberries, and cantaloupe.  

• While vitamin C isn’t found in grains, it is often added to the cereal we eat.  

Prolonged storage and cooking may destroy vitamin C so it is best when eaten with raw fruits. 

The good news is that many of the best food sources of vitamin C, such as vegetables and fruits, are usually eaten raw. Foods that you can eat that will give you’re the best sources of vitamin C include:-

• Red pepper gives 158 percent of the daily value

• Orange juice gives 155 percent of the daily value

• One medium orange gives 117 percent of the daily value

• Grapefruit juice gives 117 of the daily value

• Kiwi fruit gives 107 percent of the daily value

• Green pepper gives 100 percent of the daily value

• Broccoli gives 85 percent of the daily value

• Strawberries give 82 percent of the daily value

• Brussels sprouts give 80 percent of the daily value

Dietary Supplements

Dietary supplements of vitamin C can be given. It is given in the form of ascorbic acid, which has the same bioavailability as the naturally occurring kinds of vitamin C eaten in food sources of vitamin C.  

Other forms of vitamin C supplements include calcium ascorbate, sodium ascorbate, ascorbic acid with bioflavonoids, dehydroascorbate, xylonate, threonate, and calcium ascorbate.  

A few research studies using human participants found that the bioavailability is different depending on the form of vitamin C used.  

Other studies have indicated that there are no differences in the bioavailability of the various types of vitamin C. These vitamins are all extremely cheap and can be used to indicate the individual’s 

vitamin intake. 

Vitamin C Deficiency

Vitamin C deficiency results in scurvy.

  

The timeline for getting scurvy depends on the body’s initial stores of the vitamin in the body to begin with. Signs begin to show up within a month of withdrawing all vitamin C from the diet. Symptoms start out with tiredness, malaise, and other flu-like symptoms.  

As it progresses, the individual can develop gum inflammation, poor healing of soft tissue, petechiae, purpura, poor wound healing, and ecchymosis of the skin. Other signs of a deficiency include swollen and bleeding gums, depression, and corkscrew hairs.

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Why Bodybuilding Supplements May Not Be Necessary Will Make You Question Everything

To supplement or not to supplement – that is the issue on more weight lifter's lips than any other time in recent memory. It is safe to say that they are protected? What works and what doesn't?

Let's observe the nuts and bolts.

There are different reasons why competitors may be keen on supplementation.

Concern about getting satisfactory supplements from our nourishment supply.

Suspicion of pharmaceuticals.

Belief that eating regimen alone won't accomplish ideal nourishment

Supplements incorporate the accompanying:

Vitamins

Minerals

Amino Acids

Herbs

The concerning thing about supplements is that anything delegated a dietary supplement is not required to meet any FDA or different principles! Consider that! there are no regulations set up that ensure the security or immaculateness of something sold as a supplement.

They are additionally not made to meet the comparable wellbeing necessities as physician endorsed drugs or whatever other assembling principles. They are not required to meet item intensity or virtue appraisals and are not required to demonstrate the adequacy of any wellbeing assert that is made.

Thinks about proposed that various supplements might convey on promoting claims. Notwithstanding, students are spending extensive totals of cash on items that have next to zero demonstrated value.

By and by I discover the utilization of supplements over appraised and as with quality preparing, supplementation asks the same inquiry "if a little is great then perhaps more must be better"

Supplementation and steroids began to multiply when volume quality preparing turned into the preparation arrangement of the day. Youthful quality students slaving in the rec center for five to six days a week was seen as typical. This without gaining any ground or putting on any size at all.

They then swung to the most recent supplement or steroid suspecting this is the enchantment slug to put on that included muscle when all the time they were out and out "overtraining"

The icy hard truths are that most of the standard students in your exercise center are overtraining.
The miserable the truth is that the sort of preparing that you find in weight training books and magazines (and utilized by the stars) are unimportant to the larger part of the populace and has a high disappointment rate.

On the off chance that more jocks began utilizing rarer, short, high force weight instructional meetings, trailed by the required measure of time to recuperate and get to be more grounded…

The vast majority OF THE WEIGHT GAIN SUPPLEMENTS AND STEROIDS AVAILABLE TODAY WOULD NOT BE NEEDED.

The primary concern on weight picks up supplements

Before taking a supplement attempt to make changes to your eating routine that may accomplish the same objectives.

Only pick items that demonstrate the measure of dynamic fixings on the name that are required.

Be mindful that "common" does not signify "safe"

Some home grown supplements might have offensive reactions.

Recorded underneath are some famous weight training supplements accessible available today:

Creatine monohydrate 

Creatine was initially acquainted with the commercial center somewhere in the range of eight years back and has subsequent to wind up the most mainstream weight training supplement ever.

Creatine is said to fundamentally increment incline bulk,

enhance execution, build vitality levels and speed

up recuperation rates. Creatine likewise animates the uptake

of amino acids in the proteins, which implies that the

more that it's utilized the more muscle that may be developed.

Dose: A stacking period of 20 grams a day for the initial five days then a

support period of 5 grams a day from that point on.

Whey Protein separate 

The most astounding yield of protein as of now accessible what's more, is removed from milk.

This is another well-known supplement for competitors and weight lifters as a result of its
high extent of amino acids. It should be high in potassium, which is fundamental for muscle development and is a cancer prevention agent and a decent invulnerable framework developer.

Measurement: 20gms - 100gms a day.

Tribulus Terrestris 

Tribulus Terrestris is a plant that develops in numerous

tropical and moderate regions of the world and is

extremely rich in substance mixes, for example, saponins,

flavonoids and alkaloids.

Tribulus Terrestris is as far as anyone knows a testosterone enhancer.

what's more, expands sex drives in both men and ladies.

Measurements according to bottle.

Glutamine
Is an unimportant amino corrosive, which makes up to 60% of the amino acids in the bodies muscles. Glutamine containing items are protein shakes and great quality protein powders; it can likewise be added to protein shakes for included intensity.

Measurements: 5 grams to 15 grams for every day.

So please recollect a supplement is something added to the eating regimen to compensate for a wholesome lack or lopsidedness they are not planned to substitute for eating an adjusted eating routine. In the event that they are to be taken at all, they ought to just be utilized to supplement the eating regimen and not supplant it.

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