The Myths vs. The Facts About Vitamin C
When most people think about the benefits of vitamin c, they probably think about oranges and orange juice. But there is much more to this important vitamin – it might even benefit your cardiovascular health. A new study performed by scientists from the University of Colorado, Boulder, found that a 500mg time-released dose of vitamin C seemed to protect the blood vessels of 35 inactive, overweight or obese adults. This effect was found to be similar to a “walking workout” and some are even calling vitamin C the “exercise pill”. Of course, the study was much too small to definitively dub the vitamin with that name, but it does suggest that Vitamin C does even more for the body’s immunity than commonly thought. Here are four myths and facts about the important nutrient.
FACT: Deficiencies are rare
“Our bodies cannot product vitamin C, meaning we must obtain it from food [or supplementation]. These days, a deficiency serious enough to cause symptoms is pretty rare,” says Health. Health also explains that the recommended daily target for adults is 75mg for women, and 90mg for men, though many experts are suggesting that target number be raised to 200mg. According to FitDay, symptoms of a deficiency include fatigue, mood changes, weight loss, joint and muscle aches, bruising, dental conditions (gum problems), dry hair and skin, and infections.
MYTH: You can’t get too much
This vitamin is a vital nutrient for immune function but too much of it can do more damage than good. In a study performed by the Karolinska Institute in Stockholm, Sweden in 2013, men who took high doses seemed to face double the risk of kidney stones. The study’s co-author and associate professor, Agneta Akesson, explained, “It is important that the public is aware that there may be risks associated with taking high doses of vitamin C. Those with a history of kidney stones should consult their doctor before taking high-dose vitamin C supplements.” As always, speak to your primary doctor or a certified nutritionist for the best method of obtaining the recommended daily value safely.
Read this New Study – “Vitamin C helps you stay alive; fruit and vegetable study”
FACT: It Can Help with Weight Loss
According to Health.com, “A low blood level of vitamin C has been linked to having a higher BMI, body fat percentage, and waist circumference, compared to people with normal levels. And a study from Arizona State University found that vitamin C status might affect the body’s ability to use fat as a fuel source—during both exercise and at rest. To reap vitamin C’s weight control benefits your best bet is to focus on being active, and making your meals with colorful produce that’s naturally rich in vitamin C.”
MYTH: Citrus is the best source
There are 12 superfoods, according to Health.com, that are loaded with more vitamin c per serving than oranges – chili peppers, red bell peppers, green bell peppers, kale, broccoli, papaya, strawberries, cauliflower, Brussel sprouts, pineapple, kiwi, and mango.