The secret to bone health lies in the adequate consumption of calcium and Vitamin D. Vitamin D aids in the absorption of calcium. Therefore, Calcium is administered concurrently with it.
These micronutrients not only make the bones strong but also maintain the best shape and posture. Thus, vitamin D along with calcium prevents osteoporosis, weakening of bones.
Furthermore, the journal Nutrients enlightened the importance of Vitamin C. Vitamin C also named as Ascorbic acid, plays an essential role in several body functions. It helps to boost the immune system as well as strengthens the bones.
Exploring the importance of Ascorbic acid
By reviewing researches from the years between 2000 and 2020, a total of 66 studies. The scientists still ponder over the need to explore more regarding various mechanisms. For instance, the process of osteoporosis, bone growth and reabsorption, bone loss. Added into that, understanding the importance of Vitamin C and antioxidants.
According to these studies, vitamin C can prevent Osteoporosis. The consumption of vitamin C also influences bone growth and reabsorption.
Despite the benefits, vitamin C is unable to replace estrogen replacement therapy and calcium supplements. However, it may have a complementary effect.
Ascorbic acid is known for its antioxidant properties. According to Kacie Vavrek, vitamin C plays a mainstream role in the mechanism and maintenance of a variety of cell processes.
Kacie Vavrek elaborates on the role of vitamin C. She says that ascorbic acid aids in the formation of bones via collagen protein. Thus, enhancing the bone density. This beneficial nutrient also helps in tissue growth and repair. Ascorbic acid aids in the formation of tendons, ligaments and blood vessels. Moreover, Ascorbic acid is essential for the absorption of iron.
Vitamin C at higher concentrations lowers the risk of fractures, particularly Hip fracture. Kacie Vavrek says appropriate consumption of ascorbic acid confirms bone formation and strengthening.
For women, the recommended daily intake of Vitamin C is 75 milligrams and 90 milligrams for men. The consumption of Ascorbic acid must be done with caution. It must not exceed the recommended daily allowance.
Ascorbic acid and immunity
Vitamin C not only strengthens bones but also influences the immune system. Enhancing immunity helps the body’s ability to fight foreign substances. The utilization of Ascorbic acid aiming to boast immunity is a common practice. However, flu patients must avoid overconsumption of vitamin C.
By increasing the intake of ascorbic acid above the RDA, its beneficial effects are masked by its hazardous effects. The overdose of it can cause various adverse effects. Harvard Medical School elaborates that the exceeded dose may result in nausea, diarrhoea, heartburn, fatigue, gastritis and insomnia.
Food is the best source of any type of nutrients. The researchers recommend the consumption of natural foods enriched with multiple nutrients. One must consume supplements to meet the deficiency.
The researchers recommend eating all types of food available but in appropriate quantities. Conclusively, a balanced diet can fulfil the body’s requirements. The researchers emphasized the intake of five servings of vegetables and fruits per day.
Neither the human body is capable of producing ascorbic acid on its own, nor can it store it. Thus, five servings of vegetables and fruits per day are the best available option.
Vitamin C rich foods must be present in everyone’s kitchen and store. Broccoli, Brussels sprouts, cauliflowers, red peppers, tomatoes are vegetables with the bulk of ascorbic acid. In the case of fruits, kiwi, lemons, strawberries and oranges contain large concentrations of vitamin C.
Consequently, every nutrient is essential for the human body. However, to extract benefits, the daily consumption should not exceed the RDA value. The RDA value can be kept in check by taking supplements according to daily requirements.