Vitamin C is one of the essential nutrients for the human body, especially its anti-oxidative powers. Vitamin C helps build human immunity against several diseases, and it is also great for the bones and skin. In addition to boosting immunity, Vitamin C is known to speed recovery from ailments, but most of these health benefits come when the nutrient is taken in sufficient amounts and regularly. Some side effects are associated with overloading your system with vitamin c, and you must be aware of this.
So, Can You Take Vitamin C on an Empty Stomach?
Yes, Vitamin C is water-soluble, and it is best taken before you eat.
What You Should Know About Taking Vitamin C
The following are essential information you should have about vitamin C;
1. When is the Best Time to Take Vitamin C
Many expert nutritionists recommend that you take vitamin C on an empty stomach, and you should have it first thing in the morning, less than 45 minutes before breakfast. Since the nutrient is water-soluble, it will be easier for your body to absorb before consuming heavy meals.
2. How Much Vitamin C Should I Take Daily
A wide range of nutritional guidelines recommends between 65 and 90mg of Vitamin C daily for the average adult. You should consume vitamin C from various sources but most especially raw fruits. For individuals suffering from some medical issues and pregnant women, daily recommended doses may rise to 120mg.
3. What are the Best Ways to Add Vitamin C to Your Diet?
Most fruits and vegetables are packed with a substantial amount of Vitamin C. Nutritionists recommend that you should consider oranges, lemon, red pepper, broccoli, and strawberries as part of your daily sources of Vitamin C. While vegetables can be a great source of Vitamin C, they may lose the nutrient when cooked under high heat. In cases where an individual struggles to get a daily supply of Vitamin C, supplementation may be recommended.
What Are The Main Benefits Of Vitamin C To The Human Body?
Vitamin C offers a wide range of benefits that will benefit the human body, and these include the following;
1. It Boosts Immunity
Antioxidants in Vitamin C are known to neutralize free radical damages to tissues and cells, strengthening the body’s immunity. These antioxidants also help flush toxins, thus improving cellular functions.
When your body’s immunity is strong, it will be able to fight off a wide range of sicknesses and infections naturally.
Vitamin C is also regarded as one of the best recovering foods, especially for those recovering from ailments and surgeries.
2. It Increases Nutrients Absorbency
Another benefit of regular Vitamin C intake is that it increases the absorbency of many nutrients. Vitamin B12, Folic acid, Vitamin D, Iron, and Vitamin E, in particular, are nutrients that can be easily absorbed with an increase in Vitamin C intake.
One of the reasons many people are diagnosed with specific nutrient-related ailments is the poor absorption of such nutrients. You may have all the nutrients mentioned above in your diets, but your absorbent level may be slow. You will notice an increase in your nutrient absorption levels as you increase your Vitamin C levels.
3. It Boosts Cardiovascular Health
Vitamin C boosts cardiovascular health by boosting blood flow to vital organs, including the brain and the heart. With more blood flow into vital organs, Oxygenated blood and more nutrients are delivered throughout the body.
A decrease in blood flow occurs for many reasons. The narrowing of blood vessels and certain organ defects are the main culprits for poor blood flow in the body. Poor diets and unhealthy lifestyle habits such as lack of physical activities may also decrease blood flow in the body.
Poor blood flow can lead to secondary problems like heart failure and stroke. An increase in Vitamin C uptake is often recommended to patients suffering from cardiovascular disorders in addition to other lifestyle changes.
4. It Enhances the Skin’s Appearance
Vitamin C stimulates collagen production, a substance that improves and rejuvenates the skin, giving you that youthful look. Collage will also boost the skin’s elasticity, making it stronger and resistant to adverse weather conditions and chemicals. With more elasticity also comes fewer wrinkles and dryness.
5. It May Help Preserve Cognitive Functioning
Memory losses are associated with old age, but Vitamin C tends to reduce the risks of such problems. Researchers have discovered that oxidative stress alongside inflammation near the brain, nerves, and spine may increase the risks of developing age-related problems like dementia. Low levels of Vitamin C have been linked to memory losses, but the anti-oxidative properties of Vitamin C can reduce oxidative stress and provide some protection against brain deterioration.
6. Vitamin C May Prevent Iron Deficiency
As mentioned earlier, Vitamin C increases the intake of certain nutrients, and one of such is Iron. Lack of sufficient Iron is known as anemia, and this issue can cause several problems. Iron is the transport medium for making new red blood cells and transporting oxygen to all parts of the body. Vitamin C in diet or in supplement form has been found to increase the absorption of Iron inside the body, thus reducing the risks of anemia in the body.
7. Vitamin C Can Reduce Uric Blood Levels and Prevent Gout Attacks
Gout is a form of arthritis that affects several people. It often involves the inflammation of the joints, and it becomes painful, especially at the advanced stage. Gout is a problem that is linked to higher uric substances in the body. Uric is a waste substance produced in the human body, and it may be deposited at the joints. At very high levels, uric can pose a serious threat to the body. Research has shown that an increase in Vitamin C can help reduce uric levels in the body, thus reducing the risks of gout attacks.
There are many other benefits linked to Vitamin C uptake, but these remained unproven. For instance, there is a widespread belief that Vitamin C can be useful in treating the common cold and other viral infections. The truth is that Vitamin C can only reduce the severity of common cold and flu in the body; it cannot prevent them.
While Vitamin C has been linked to the prevention of certain cancers and eye disorders, researchers have discovered that Vitamin C can only reduce the risks of eye diseases like cataracts and some forms of cancers; it can’t prevent such issues.
Answers To Common Vitamin C Questions
The following are more information you should have about Vitamin C intake and usage;
1. Can You Take Vitamin C Every day?
It would be best if you take Vitamin C every day only in certain situations, especially when it is recommended by your doctor. Most patients who take Vitamin C every day are often advised to do so when they are recovering from an ailment, to strengthen their immunity, or when they have difficulty absorbing nutrients.
Taking excess vitamin C every day can lead to some mild effects, including nausea. If you eat healthy diets, especially those comprising a substantial amount of veggies and fruits, you may not need Vitamin C supplements. Keep in mind that Vitamin C is ascorbic acid that is excreted when taken in excess amounts. Your aim, therefore, is to consume healthy diets that can provide your body with substantial Vitamin C.
2. Can You Have Excess of Vitamin C?
Yes, it is possible to have an excess of Vitamin C. Though the body tries to eliminate this excess through excretion, some will not be absorbed into the body and may trigger some side effects such as gastrointestinal disorders and diarrhea.
3. Can Vitamin C Prevent Cancer?
Vitamin C is known for its power anti-oxidative powers; hence it can help reduce oxidative cells that attack and kill healthy body cells. The lower your healthy body cells, the higher your chances of developing certain kinds of cancers. Fortunately, Vitamin C can lower your chances of contracting cancer, but the truth is that it can never prevent cancer. Similarly, degenerative eye problems associated with old age cannot be prevented by Vitamin C, but it will surely reduce your risks of such issues.
Though Vitamin C is generally safe for consumption, you can get all of it from healthy meals consumed daily. If you are, however, suffering from certain nutritional disorders, or you find it difficult to absorb nutrients, or you have been taking medications lately, then your Vitamin C body levels may be very low. In this case, you need to seek professional advice on how much Vitamin C is safe for you to consume regularly. It is also believed that Vitamin C may react with certain medications; you need to ask your doctor if it is safe for you to combine it with medications you currently take or plan on taking.