Moreover, it may reduce the risk of heart disease by improving blood vessel health and lowering cholesterol levels. vitamin C Also supports the function of the immune system, helps prevent infections and diseases, and accelerates recovery from wounds. It also has a protective effect against certain chronic diseases, such as certain types of cancer and age-related macular degeneration.
Helps diabetics
Also, a vitamin C Provides significant health benefits to people with diabetes. Studies show that it may help improve insulin sensitivity, which leads to better control of blood sugar levels, as vitamin C Acts as a powerful antioxidant, reduces inflammation and improves the function of the beta cells in the pancreas, which are responsible for insulin production. vitamin C Contributes to improving blood vessel health, which is especially important for diabetics who are at increased risk of cardiovascular disease. Adequate vitamin intake C can also slow down the progression of complications, along with monitoring sugar levels with a continuous blood sugar meter without stabs.
What is the recommended amount for vitamin consumption? C?
The recommendations for vitamin consumption C Vary according to age, gender and health status. For most adults, the recommended amount ranges from 75-90 mg per day, and smokers need an additional 35 mg per day. Pregnant and lactating women need a slightly higher amount, ranging between 80-120 mg per day, depending on their age. For infants and children, the recommendations are lower and range between 15-75 mg per day. It is important to note that these are general recommendations, and it is possible that people with certain medical conditions may have different needs, so it is recommended to consult a professional regarding the personal adjustment. For the most part, the amount of the vitamin can be obtained C which is required through a varied diet, but in some cases a nutritional supplement may also be required. However, one should be careful of excessive consumption (over two thousand mg per day), which may lead to unwanted side effects.
How can you increase vitamin intake?
The foods richest in vitamins C They are: citrus fruits, green peppers, strawberries, tomatoes, broccoli, white potatoes and sweet potatoes. Other good sources include leafy greens, melon, papaya, mango, watermelon, sprouts, cauliflower, cabbage, red pepper, raspberry, blueberries and pineapple.
To reach 500 milligrams you can consume the following foods:
- One cup of melon: 59 mg
- One cup of orange juice: 97 mg
- One cup of cooked broccoli: 74 mg
- Half a cup of red cabbage: 40 mg
- Half a cup of green pepper: 60 mg
- Half a cup of red pepper: 95 mg
- One kiwi: 70 mg
- A glass of tomato juice: 45 mg
In summary: vitamin C It is an essential nutrient for optimal health. It plays key roles in the body, supports the immune system and provides protection against disease. vitamin intake C Easily achievable through a varied diet rich in fruits and vegetables. Maintaining sufficient levels of vitamin C in the body can contribute significantly to improving general health and quality of life.
Einat Mazor Becker, is a clinical dietician at the center DMC for diabetics