Vitamin C is a powerful antioxidant that plays many roles in the body, including immune system maintenance, tissue repair, and cholesterol stabilization. It is not stored in the body and must be consumed daily. Fruits and vegetables are natural sources of vitamin C, and bioflavonoids are often combined with ascorbic acid in vitamin C complexes for better absorption. Hesperiden and rutin are common bioflavonoids found in vitamin C complexes that can benefit those with high blood pressure and cholesterol. Vitamin C is available in many forms, including tablets, capsules, powders, and creams.
Vitamin C, commonly known as ascorbic acid or ascorbate, is combined with other active compounds to create a vitamin C complex. This powerful antioxidant plays many roles in the body, including immune system maintenance, tissue repair, and stabilization. of cholesterol in the blood. Vitamin C is a water-soluble vitamin that is not stored or created in the body, and must be consumed daily to ensure adequate intake. Selecting a vitamin C complex depends on your specific health needs and concerns.
Fruits and vegetables are natural sources of vitamin C. Citrus fruits, red bell peppers, jujubes, and broccoli are good sources. Bioflavonoids, which are active compounds in fruits and vegetables, are combined with ascorbic acid in vitamin C complexes to ensure better absorption. When selecting a complex, choose a source that uses citrus bioflavonoids to help the body assimilate vitamin C.
Two common bioflavonoids found in vitamin C complexes are hesperiden and rutin. Hesperiden is an antioxidant with anti-inflammatory properties that helps lower cholesterol, lower blood pressure, and slow bone loss. Rutin, sometimes referred to as vitamin P, is also known for its anti-inflammatory properties and can help strengthen capillaries. For those with problems related to blood pressure and high cholesterol, they may benefit from choosing a vitamin C complex that contains these bioflavonoids.
Some manufacturers of vitamin C complexes include whole fruits in the supplement, such as acerola, a tropical cherry rich in vitamin C. Blueberries and kale are other whole food sources that are sometimes used in complex supplements. Whole food sources of vitamins are often easier for the body to absorb, so consider selecting a vitamin C complex that incorporates natural food sources.
Vitamin C benefits the body in numerous ways, including helping to build collagen, a protein that holds cells together. Improves immune function, helps heal wounds, prevents nutritional diseases, and helps metabolize amino acids. A vitamin C deficiency is characterized by weakness, swollen gums, nosebleeds, and can lead to scurvy.
The recommended dietary allowance (RDA) for vitamin C is 75 mg per day for women and 90 mg per day for men. Older people and those with a diet low in fruits and vegetables benefit from supplementation. Habits such as smoking, drinking alcohol, and strenuous physical activity can increase the need for vitamin C. The Food and Nutrition Board of the Institute of Medicine recommends 110 to 120 mg of the vitamin per day for smokers.
Vitamin C complex is available in many forms. Tablets and capsules are common and convenient options. It is also available as a powder or drink mix, and as a topical cream intended to improve the skin. For the purest vitamin C complex, consider one devoid of additives and preservatives.
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