Some Things You Should Know About Multivitamins (Part 4)

Ascorbic Acid

Ascorbic Acid is also called vitamin C. Vitamin C is vital for the body’s natural healing process. It is also necessary for the information of blood vessels, cartilage, muscle, and collagen in bones. Vitamin C is anti-cancer. It has antioxidant properties. The body does not produce vitamin C. So it is necessary to eat foods that are rich in vitamin C.

Foods that are rich in Vitamin C

Foods that are rich in vitamin C include citrus, fruits, tomatoes, berries, peppers, broccoli, and spinach. Considered essential for adults is the recommended dietary allowance of 75 to 90 milligrams of vitamin C.

Medical and health benefits of vitamin C

Some purported medical benefits of vitamin C point to the treatment and control of asthma, diabetes, and cancer. Recent studies also sway to the prevention of cataract, which is a condition that can lead or progress to blindness. Research also suggests that vitamin C, in combination with other vitamins and minerals may prevent age-related macular degeneration of the eyes. Vitamin C decreases the risk of atherosclerosis, or the narrowing of arteries due to fatty or cholesterol deposits (plaques). Atherosclerosis can lead to heart disease, other heart conditions, and heart attack. Fatty deposits in blood vessels are common culprits in stroke patients. Although the role of Vitamin C in the prevention and treatment of common cold is still controversial, preliminary evidence have shown beneficial effects.

Vitamin D

The body manufactures vitamin D when you expose yourself to direct sunlight. A chemical, called calciferol is converted into an active form of vitamin D. Vitamin D is necessary in building and maintaining healthy bones. Calcium, which is the primary component of bone, can only be absorbed in the presence of vitamin D. Some research found vitamin D to be effective in the treatment of plaque-type psoriasis.

Foods that are rich in vitamin D

Fortified milk, fortified cereals, salmon, mackerel, and sardines are good sources of vitamin D. The following are recommended dietary allowance for vitamin DD: 200 international units (IU) for people ages 19 to 49 years old, 400 IU for people who are 50 to 70 years (400 to 800 IU is recommended by Osteoporosis Foundation), and 600 IU for those older than 70 years (800 to 1,000 IU is recommended by Osteoporosis Foundation)