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Benefits and Importance of Immunity food in our Daily Life.

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healthy food

Food is the third most important thing for living beings to provide energy and development, maintain life, or stimulate growth after air and water. In fact, it is one of the most complicated sets of chemicals.

Food plays an important role in the promotion of health and disease prevention.In general, it consists of essential nutrients, such as carbohydrates, proteins, fats, minerals and vitamins which are consumed to provide nutritional support for an organism and ingested by an organism and assimilated by the organism’s cells to sustain health. These nutritious foods are in the form of grains, pulses, fruits, vegetables, oils, etc.

We must know that the terms ‘food’ and ‘nutrition’ are sometimes used synonymously, which is not correct completely. Food is a composite mixture of various ingredients that are consumed for nutrition.On the other hand, nutrition connotes a dynamic process in which swallowed food is utilized by the human body for nourishment.As much as we eat, our body gets nourished. When there is an insufficient intake of protein, energy or carbohydrate, there is often illness or infection.A food is something that provides nutrients. Nutrients are substances that provide: energy for activity, growth, and all functions of the body such as breathing, digesting food, and keeping warm; materials for the growth and repair of the body, and for keeping the immune system healthy.

The importance of food is obvious and essential. Healthy food provides us the nutrients and energy to develop and grow, be active and healthy, to move, play, work, think and learn.Foods are directly related to our body and mental and social health because each food or liquid contains particular nutrition such as carbohydrates, protein, vitamins, minerals, fats, etc, which are very necessary for our physical and mental growth.

The importance of Immunity food in our daily life

Food and water are the main sources of nutrition and strengthening the body, but many of the foods we eat do not have any nutritional values.On the contrary, they lead to health problems such as diabetes and heart disease. therefore, you should choose healthy and balanced foods that can provide enough nutritional values for the body.

Having immunity-boosting foods can keep several health afflictions at bay. Thus, it is very important to opt for nutritious food products that keeps our body healthy and adequately nourished. For a thorough evaluation of your present health condition, book an appointment with Apollo Diagnostics today.

we have given some health tips that will help you to stay healthy and keep your body maintained.

Yogurt: To ensure hand hygiene, experts and doctors recommend washing hands with soap or using an alcohol-based rub, regularly. While hand sanitisers do kick away germs, they take good bacteria essential in building immunity, as well.

Turmeric: The golden spice turmeric is known for its anti-oxidant and anti-inflammatory properties. Curcumin, the compound present in turmeric is a very potent agent and aids in healing of wounds and infections. This is the reason, it is often suggested to have turmeric milk.

Natural Anti-virus Foods: Tulsi leaves, star anise (a spice), garlic, and ginger are some of the natural anti-virus food items which gives protection from seasonal flu as well. For boosting immunity and flushing out toxins, Ms Batra suggests a Tulsi drink which can simply be made by boiling three to four leaves in water.

Vitamins: Among all kinds of Vitamins, Vitamin C and Vitamin D play a major role in strengthening one’s immunity. For the same, one should have more citrus fruits and vegetables like Amla, Lemon, Orange and others. Also, egg yolks and mushrooms are a good source of Vitamin D.

Anti-viral foods in your diet

Garlic
It is a powerful anti-viral. It can be eaten raw, mashed or can be added to soups. Mix chopped raw garlic with a tablespoon of unpasteurized, raw honey and consume a clove every day after two to three days. It’s a fantastic way to boost your immune system, mentioned Coutinho.

Coconut oil
You can cook your food in pure cold-pressed coconut oil or even have it raw. Lauric acid and caprylic acid present in it are essential for boosting the immune system against virals.

A nutritious diet and an optimally functioning immune system can never go wrong. If you have a healthy immune system, your body can safeguard you from any disease, even the novel coronavirus or COVID-19. While as of now, there is neither any vaccine available nor proven home remedy to protect you from the COVID-19, there are some vitamins and foods which you can inculcate in your diet to have a strong immune system and in turn, fight the infectious disease.

healthy food

healthy food

1. Citrus fruits

Most people turn straight to vitamin C after they’ve caught a cold. That’s because it helps build up your immune system.

Vitamin C is thought to increase the production of white blood cells, which are key to fighting infections.

Almost all citrus fruits are high in vitamin C. with such a variety to choose from, it’s easy to add a squeeze of this vitamin to any meal.

Popular citrus fruits include:

  • Grapefruit.
  • oranges.
  • clementines.
  • tangerines.
  • lemons.
  • limes.

2. Red bell peppers

If you think citrus fruits have the most vitamin C of any fruit or vegetable, think again. Ounce for ounce, red bell peppers contain almost 3 times as much vitamin C as a Florida orange. They’re also a rich source of Beta carotene.

3. Broccoli

Broccoli is supercharged with vitamins and minerals. Packed with vitamins A,C and E, as well as fiber and many other antioxidants, broccoli is one of the healthiest vegetables you can put on your plate.

The key to keeping its power intact is to cook it as little as possible -or better yet, not at all.

4. Spinach

Spinach made our list not just because it’s rich in vitamin C — it’s also packed with numerous antioxidants and beta carotene, which may both increase the infection-fighting ability of our immune systems.

Similar to broccoli, spinach is healthiest when it’s cooked as little as possible so that it retains its nutrients. However, light cooking makes it easier to absorb the vitamin A and allows other nutrients to be released from oxalic acid, an anti nutrient.

5. Almonds

When it comes to preventing and fighting off colds, vitamin E ends to take a backseat to vitamin C. However, this powerful antioxidant is key to a healthy immune system.

It’s a fat-soluble vitamin, which means it requires the presence of fat to be absorbed properly. Nuts, such as almonds, are packed with the vitamin and also have healthy fats.

Other tips for increasing Immunity

Don’t Compromise on Sleep

Good snooze time for 7-8 hours is the best way to help your body build immunity; lesser sleep will leave you tired and impair your brain activity. The lack of sleep will prevent the body from resting and this will impair other bodily functions that will have a direct impact on your immunity. Lack of sleep adversely affects the action of the flu vaccine.

Stay Hydrated

Drink up to 8-10 glasses of water every day, to stay hydrated. Hydration will help flush out the toxins from the body and lower the chances of flu. Other alternatives include juices made of citrus fruits and coconut water, to beat the heat.

Don’t Skip on Exercise

A good diet should be followed by an exercise routine. Remember to exercise regularly; even light exercise will go a long way in releasing the toxins from your body. It is recommended to exercise for 30 to 45 minutes, depending on your stamina. If you have not started exercising yet, then it is a good time to start. There are several Youtube channels and apps to help you exercise at home. Regular exercise improves metabolism, which has a direct correlation with body immunity.

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Overnight oats taking benefits for health.

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Oats have a very well balanced nutritional composition. Overnight oats are also more digestible after being soaked overnight. This means you absorb more nutrition from your food! Research has shown that a daily intake of healthy carbs like oats is connected with greater energy levels, improved mood, and weight loss.

Overnight oats are a great solution for a quick and easy meal or snack. Similar to oatmeal, overnight oats are oats that are soaked overnight and absorb the liquid. They can be soaked in any type of yogurt or milk, but I recommend coconut milk or almond milk as my personal favorites. Overnight oats are a popular breakfast choice because you can assemble the ingredients, refrigerate, and have breakfast ready to go when you wake up without having to get up any earlier to cook. Fruit, nuts, and seeds are common add-ins when it comes to overnight oats, and they’ve risen to widespread popularity because of their versatility and ease in preparation. There really are endless combinations and possibilities for customization.

one clear difference arises in the kind of oats that are used in both the recipes. A regular bowl of oats usually uses instant oats that are heavily processed and packaged for longer usage, while the kind of oats recommended for overnight oats are the rolled ones that are rawer in nature. The rule of thumb is that the more processed the oats are, the less nutritious they will be – which makes overnight oats an obvious choice. Overnight oats offer a range of health benefits, due to their rich fiber and protein content. They also contain a number of vitamins and minerals, some of which include manganese, phosphorus, magnesium, copper, iron, and zinc. This makes overnight oats healthy for your gut, as well as for overall health and well-being.

overnight oats are left to soak overnight, which means their nutritional content stays intact vis-a-vis their cooked counterparts which are simmered on a stove. The process of preparing oats by putting them on heat is generally considered less healthy for oats, as compared to a slow-cooking process by soaking.them over a long duration. This allows the oatmeal to swell up and seep the liquid in their every pore thus making them a wholesome and satiating breakfast meal by itself.

overnight oats are better than regular oats nutritionally and even otherwise. But what about taste? Some people say that soaking oats overnight gives them a chewy texture which makes breakfast more fun versus regular oats which taste more like porridge. As for the variations to rolled oats, there are endless permutations and combinations that can be made with the oats. It is important to not add too many sugary ingredients to the oats so that their health benefits are not outweighed by the sugar or calorific content. The simple way to make overnight oats is to soak oats in a bowl with milk, curd or water and let them hydrate overnight.

Why Avoid Overnight Oats in the Morning?

Carb-laden breakfasts are never a good idea.

When we eat carbohydrates, they are broken down into glucose in the bloodstream. This triggers the release of insulin, which is responsible for delivering that glucose to the muscle cells for storage or the liver to be used up as energy.

The problem is that the liver and the muscle stores have a cap on the amount of glucose they can hold. When we eat a carb-heavy meal, any of the glucose that’s leftover is stored as fat … and no one wants that. Cortisol levels are also highest in the morning, which helps keep us alert and focused throughout the day. Too many carbohydrates can dull the cortisol response, leaving us feeling groggy and tired. Because cortisol is also closely tied to our circadian rhythm, those carbohydrate-rich overnight oats can really mess with our sleep cycle, which can cause some serious problems throughout the day.Carbohydrates are also rapidly digested, meaning you won’t feel full for long after a carbohydrate-filled breakfast.

Benefits of Oats

Just because overnight oats aren’t the best way to start the day doesn’t mean that they can’t fit into a healthy diet elsewhere. In fact, oats can and should be incorporated into the diet as they have many beneficial health effects.

1. Oats keep the heart-healthy.
Oats contain a type of soluble fiber called beta-glucan which is revered for its heart-healthy benefits.

Studies have shown that consuming at least 3 grams of oat beta-glucan daily can drop total and LDL (“lousy”) cholesterol by 5 to 10 percent, which can add up to some serious cardiovascular benefits.

2. Oats support a healthy bowel.
Conditions affecting the digestive system disease can actually show improvement with regular consumption of oats.

Studies have shown that oat bran has been effective in improving ulcerative colitis and can increase the bulk of stool while decreasing constipation.

3. Oats can help with weight control.
The fiber found in oats helps keep us full which reduces cravings and leads to lower intake and weight loss.

A case-control study looked at the effects of consuming 40 grams of oats daily and found that supplementing the diet with oats led to a decrease in lipid and glycemic profiles – plus a reduction in weight.

When you soak oats overnight, it’s almost like you’re cooking them, but the process is much longer and slower, and it’s done without heat. Soaking helps the starches break down and reduces the natural phytic acid, which may help your body utilize the oats’ nutrients much more efficiently.

Benefits of  eating Overnight Oats

Oats

Oats

1.Consuming Overnight Oats Daily Can Boost Your Fiber Intake

Dietary fiber plays a role in all body processes. Most people with a low fiber diet often experience digestive problems such as stomach pain, acid reflux, constipation, and much more. It even disrupts blood pressure and cholesterol levels.Oatmeal is a good source of fiber. It offers the daily intake of 14 g of fiber for both men and women. That said, consuming overnight oats by incorporating fruits, yogurt, or milk can increase your fiber intake and accelerate healthy fiber absorption in the body.Overnight oats contain soluble fiber which helps reduce blood pressure by unclogging the intestinal tract. It binds with LDL cholesterol in the body to soften arteries for better blood circulation. This decreases high cholesterol levels and lowers your chances of developing heart diseases. (1)Another important benefit of fiber, present in overnight oats, is preventing cancer cell proliferation. 2 servings of whole-grain meals, including overnight oats, can reduce risk of developing pancreatic cancer. It also helps reduce inflammation associated with colon cancer.Overnight oats are great source of soluble fiber which plays a role in stimulating better digestion, killing cancer cells, and lowering high cholesterol and blood pressure levels.

2.Overnight Oats Helps Reduce Type 2 Diabetes

Type 2 diabetes is a common condition characterized by abnormal blood sugar and insulin levels. People who consume good amounts of plant-based proteins, present in overnight oats, are at a lower risk of developing this condition, studies suggest.For vegetarians, plant-based proteins offer incredible anti-diabetic properties. The study was conducted on men with a high and low plant protein diet. Those who incorporated good amounts of protein in their active lifestyle with 35% less likely to be diabetic.Moving forward, the daily consumption of overnight oats was directly associated with a lower risk of type of 2 diabetes. Factors such as poor metabolic control can also cause type 2 diabetes in unhealthy individuals.People with diabetes have excessive blood sugar levels in their kidneys. This encourages abnormal insulin activity and improper waste filtering process. Plant-based protein is proven to improve kidney function by ensuring proper excretion of waste materials. It helps in the filtration process.Most people have a diabetic problems face kidney and other metabolic difficulties. A high intake of plant-based protein, present in overnight oats, can help alleviate abnormal blood sugar and insulin levels. This lowers chances of developing severe type 2 diabetes symptoms.

3. The Plant-Based Proteins In Overnight Oats Prevents Heart Disease In Children

Your body needs proper proteins to function properly. But the need of plant-based proteins is even more critical in children with weight problems. Due to the growing popularity of fast foods, obesity in children is very likely.This gives rise to a number of health concerns such as digestive problems, depression, lethargy, and more importantly, heart diseases. Obesity is directly related to high cholesterol levels and hypertension. But you can help alleviate such serious symptoms with the help of overnight oats.Plant-based diets focusing on nutrients such as protein, fiber, and low-fat foods help reduce body mass index and glucose levels in children. It also helps them lose weight and improve the high-sensitivity C-reactive levels in the body.This study also added that plant-based diets reduce chances of heart disease in children already diagnosed with chronic obesity.Moving forward, a recent study confirmed that people who added more fiber-rich foods into their diet were more likely to feel and look fit, active, and healthy than those who didn’t. Overnight oats contain two important nutrients required for fat burning and preventing heart disease in obese patients. These two nutrients are plant-based proteins and dietary fiber.

4. The Fiber Present In Overnight Oats Helps Fight Diarrhea

If you are facing digestive problems for a while now, it can mean you have very low fiber levels in your body. Fiber plays a dominant role in regulating normal bowel movements and reducing cramps.That said, diarrhea is one such digestive condition that can be treated with the help of overnight oats. Diarrhea is characterized by irregular bowel movement. This happens when your body’s stools get to watery and you pass stools very often.With the help of fiber, you can get your digestive system back to normal as fiber absorbs the excess fluid in the bowel. This makes the stools sticky and firm to pass through the anus more comfortably.Other symptoms of diarrhea that includes bloating and cramps can be reduced with a daily 15 g intake of dietary fiber. A single cup of overnight oats can help you achieve the daily fiber intake to treat diarrhea.Another study suggests that fiber metabolism decreases oxidative stress in the gut which eradicated infections and diarrhea. So a high intake of fiber is essential.The powerful fiber capacity of overnight oats reduces the high amount of oxidants in the gut to lower chances of developing diarrhea. It also helps treat diarrhea by reducing excessive fluid content in the bowel.

5. Overnight Oats Contain Good Amounts Of Healthy Carbohydrates

Contrary to popular beliefs, cutting carbohydrates intake for weight loss is not an effective treatment for a healthier lifestyle. Once absorbed in your body, carbs can offer impressive health-promoting effects for weight management.One such study focused on the intake of high carbohydrates diets in mice. The results showed that it lowers cholesterol levels, improved insulin and glucose levels, and contributed to calorie restriction.Calorie restriction, if done wrong, can lead to loss of bone density, libido, and fertility in both men and women. That’s why a recommended intake of healthy carbs and low-fat is essential for improving overall health and well-being.Another study associated the intake of unsaturated fats and high carbs with cardiovascular disease. A study focusing on 121,701 women proved that participants with a high-carb diet showed lower signs of diabetes, cancer, and heart disease. And 7,667 participants suffered from coronary heart disease due to unhealthy lifestyle habits.Interestingly, foods that contain healthy carbs are good for the heart and immune system. They prevent abnormal cholesterol levels, clogged arteries, and cancer risk.

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Benefits and Uses of Tea Tree Oil

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Tea tree oil

Tea tree oil is derived from the leaves of the tea tree. The tea tree was named by eighteenth-century sailors, who made tea that smelled like nutmeg from the leaves of the tree growing on the swampy southeast Australian coast. Do not confuse the tea tree with the unrelated common tea plant that is used to make black and green teas.

Tea tree oil is used for acne, an infestation of the eyelashes with a type of mite (ocular demodicosis), toenail fungus (onychomycosis), and athlete’s foot (Tinea pedis). It is also used for dandruff, lice, bad breath, and other conditions, but there is no good scientific evidence to support its other uses.

How does it Work?

The chemicals in tea tree oil may kill bacteria and fungus, and reduce allergic skin reactions.

Tea tree oil, also known as melaleuca oil, is an essential oil distilled from the leaves of the native Australian plant Melaleuca alternifolia.In recent decades, its popularity has grown in other areas of the world as an alternative and complementary treatment. Today, tea tree oil is commonly found in cosmetics, topical medicines, and household products.

Fast facts about tea tree oil

Tea tree oil is distilled from the leaves of the Melaleuca alternifolia plant, found in Australia.
The oil possesses antibacterial, anti-inflammatory, antiviral, and antifungal properties.
A person can treat acne, athlete’s foot, contact dermatitis, or head lice using tea tree oil. Tea tree oil should never be swallowed.

Benefits

There is some evidence to show that tea tree oil may have several uses.

1. Antibacterial

The oil has been used for almost 100 years as a healing treatment in Australia, particularly for skin conditions. Today it is used for a number of conditions.

Tea tree oil is probably best known for its antibacterial activity.

Some research suggests that the broad-spectrum antimicrobial activity associated with the oil comes from its ability to damage the cell walls of bacteria. More research is needed to understand how it might work.

2. Anti-inflammatory

Tea tree oil may help quell inflammation, possibly due to its high concentration of terpinen-4-ol, a compound with anti-inflammatory properties.
In animal tests, terpinene-4-ol was found to suppress inflammatory activity in cases of mouth infection. In humans, topically applied tea tree oil reduced swelling in histamine-induced skin inflammation more effectively than paraffin oil.

3. Antifungal

A review of the effectiveness of tea tree oil highlights its ability to kill a range of yeasts and fungi. The majority of the studies reviewed focus on Candida albicans, a type of yeast that commonly affects the skin, genitals, throat, and mouth.

other research suggests that terpinene-4-or enhances the activity of fluconazole, a common antifungal drug, in cases of resistant strains of Candida albicans.

4. Antiviral

Some studies show that tea tree oil can help treat certain viruses, but research is limited in this area.

5. Acne

The National Center for Complementary and Integrative Health advises that research into the effects of topically applied tea tree oil in people is limited.

However, the oil may be useful for a number of skin complaints. Acne is the most common skin condition. It affects up to 50 million Americans at any one time. One study found a significant difference between tea tree oil gel and a placebo in treating acne. Participants treated with tea tree oil experienced an improvement in both total acne count and the severity of the acne. This builds on earlier research which compared 5 percent tea tree oil gel with 5 percent benzoyl peroxide lotion in treating cases of mild to moderate acne.

Both treatments significantly reduced the number of acne lesions, although the tea tree oil worked more slowly. Those using the tea tree oil experienced fewer side effects.

6. Athlete’s foot
Symptoms of athlete’s foot, or tinea pedis, were reduced through topical application of a tea tree oil cream, according to one study.
A 10 percent tea tree oil cream appeared to reduce the symptoms as effectively as 1 percent tolnaftate, an antifungal medication. However, the tea tree oil was no more effective than a placebo in achieving a total cure. More recent research compared higher concentrations of tea tree oil on an athlete’s foot with a placebo. A marked improvement in symptoms was seen in 68 percent of people who used a 50 percent tea tree oil application, with 64 percent achieving a total cure. This was over double the improvement seen in the placebo group.

7. Contact dermatitis

Contact dermatitis is a form of eczema caused by contact with an irritant or allergen. Several treatments for contact dermatitis were compared, including tea tree oil, zinc oxide, and clobetasone butyrate.

Results suggest that tea tree oil was more effective in suppressing allergic contact dermatitis than other treatments. However, it did not have an effect on irritant contact dermatitis. Keep in mind that tea tree oil itself may induce allergic contact dermatitis in some people.

8. Dandruff and Cradle Cap

Mild to moderate dandruff related to the yeast Pityrosporum ovale may be treated with 5 percent tea tree oil, according to one study. People with dandruff who used a 5 percent tea tree oil shampoo daily for 4 weeks showed significant improvements in overall severity, as well as in the levels of itchiness and greasiness when compared with a placebo. Participants experienced no negative effects. Another study found tea tree oil shampoo effective for treating children with cradle cap.

It is possible to be allergic to tea tree oil. To check for a reaction, but a little shampoo on the infant’s forearm, and rinse. If no reaction occurs in 24 to 48 hours it should be safe to use.

9. Head lice

Head lice are becoming more resistant to medical treatments, so experts are increasingly considering essential oils as alternatives.

The research compared tea tree oil and nerolidol – a natural compound found in some essential oils – in the treatment of head lice. The tea tree oil was more effective at killing the lice, eradicating 100 percent after 30 minutes. On the other hand, nerolidol was more effective at killing the eggs. A combination of both substances, at a ratio of 1 part to 2, worked best to destroy both the lice and the eggs. Other research has found that a combination of tea tree oil and lavender oil was effective at “suffocating”.

10. Nail fungus

Fungal infections are a common cause of nail abnormalities. They can be difficult to cure.

One study compared the effects of a cream comprising both 5 percent tea tree oil and 2 percent butenafine hydrochloride (a synthetic antifungal) with a placebo. After 16 weeks, the nail fungus was cured in 80 percent of people. None of the cases in the placebo group was cured. Another study showed tea tree oil effective in eliminating nail fungus in the laboratory. However, this research does not definitely show that the tea tree oil component of the cream is responsible for the improvements experienced, so further research is needed.

Dose

The amount and timing of tea tree oil dosage depend on several factors, including the condition requiring treatment, its severity, and the concentration of the tea tree oil.

Uses

Tea tree oil

Tea tree oil

Five possible uses of tea tree oil

Tea tree oil has many applications. Some suggestions include:

  • Wound dressing: Place a few drops of oil onto fresh wound dressing to kill bacteria and reduce inflammation.
  • Homemade mouthwash: Add 2 drops of tea tree oil to a cup of water and use it as a mouthwash. Do not swallow as tea tree oil is toxic if taken internally.
  • Natural dandruff remedy: Mix a few drops of tea tree oil into regular shampoo and wash hair as normal.
  • Acne treatment: Add 4 drops of tea tree oil to a half cup of water. Apply to the face with a cotton pad once daily.
  • Household cleaner: Mix 20 drops of tea tree oil with a cup of water and a half cup of white vinegar. Pour the mixture into a spray bottle and use it as an all-purpose antimicrobial cleaner.

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Can Vitamin C Build Muscle Strength ?

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Vitamin C

Vitamin C, also known as ascorbic acid or L-ascorbate, is an essential vitamin to the human body. It could very well be one of the safest and most important vitamins you could take on a daily basis. Vitamin C is the most known as the first thing people go for whenever they have a cold. It is a water-soluble vitamin that is necessary for normal growth and development. Since it is water-soluble, extra amounts that the body doesn’t use leaves the body through urine within 24 hours.

It is an antioxidant as well. Antioxidants are nutrients that block some of the damage caused by free radicals, which are by-products that result when our transform food into energy. Antioxidants also possibly help reduce the damage to the body caused by toxic chemicals and pollutants such as cigarette smoke.

Why Vitamin C is required for Human Health ?

Vitamin C is required for the growth and repair of tissues in all parts of your body. It is used to form collagen, a protein used to make skin, scar tissue, tendons, ligaments, and blood vessels. It is also essentials for the healing of wounds, and for the repair and maintenance of people’s cartilage, bones, and teeth. C also helps with blood pressure by strengthening the walls of the arteries. It can also prevent damage to cells caused by aging as well as help reduce stress.

Everybody needs Vitamin C, whether you are a hard training athlete, or an everyday person that is just trying to get in shape. C can help protect the immune system and help bodybuilders recover from intense training.

It helps in protein metabolism. It not only provides our body with certain necessary proteins but also blocks the synthesis of vital proteins that cause infection and inflammation. It is also believed that vitamin C usage may support efforts to prevent heart disease, stroke, and cancer later in life.

Vitamins are substances that your body needs to grow and develop normally. Vitamins help your body grow and work the way it should There are 13 vitamins your body needs. They are: vitamins A, C, D, E, K, and the B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, B6, B12, and folate).Vitamins have different jobs—helping you resist infections, keeping your nerves healthy, and helping your body get energy from food or your blood to clot properly.
vitamins are substances that your body needs to grow and develop normally. Vitamin C is an antioxidant. It is important for your skin, bones, and connective tissue. It promotes healing and helps the body absorb iron.

Sources Of Vitamin C

Vitamic C

Vitamic C

Primary known sources include:

  • Cantaloupe.
  • Orange.
  • Broccoli.
  • Red cabbage.
  • Green pepper.
  • Red pepper.
  • Kiwi.
  • Tomatoes.
  • Strawberries.
  • Raspberries.
  • Pineapple.
  • Blueberries.
  • Cranberries.
  • Papaya.
  • Mango.
  • Watermelon.
  • Cauliflower.
  • Brussels sprouts.

How much C is too much depends on the person taking it. One thing you should not do is take it on an empty stomach. This can lead to indigestion. Also, do not take a lot at one time. Taking extra-large dosages of C at one time can cause diarrhea, disturbed sleep, and nausea. Do not take more than 1,000mg of Vitamin C at one time.

Vitamin C comes from fruits and vegetables. Good sources include citrus, red and green peppers, tomatoes, broccoli, and greens. Some juices and cereals have added vitamin C.

Some people may need extra vitamin C:

  • Pregnant/breastfeeding women.
  • Smokers.
  • People recovering from surgery.
  • Burn victims.

How Vitamin C useful for muscle strength?

New research shows that vitamin C could help over 50s retain muscle mass in later life. The study shows that older people who eat plenty of vitamin C — commonly found in citrus fruits, berries and vegetables — have the best skeletal muscle mass.
Vitamin C could be the key to better muscles in later life, according to new research from the University of East Anglia (UEA). A study published today shows that older people who eat plenty of vitamin C — commonly found in citrus fruits, berries, and vegetables — have the best skeletal muscle mass. This is important because people tend to lose skeletal muscle mass as they get older — leading to sarcopenia (a condition characterized by loss of skeletal muscle mass and function), frailty and reduced quality of life. Lead researcher Prof Ailsa Welch, from UEA’s Norwich Medical School said: “As people age, they lose skeletal muscle mass and strength.”People over 50 lose up to one percent of their skeletal muscle mass each year, and this loss is thought to affect more than 50 million people worldwide.”

“It’s a big problem because it can lead to frailty and other poor outcomes such as sarcopenia, physical disability, type-2 diabetes, reduced quality of life, and death.”

“We know that Vitamin C consumption is linked with skeletal muscle mass. It helps defend the cells and tissues that make up the body from potentially harmful free radical substances. Unopposed these free radicals can contribute to the destruction of muscle, thus speeding up age-related decline.”But until now, few studies have investigated the importance of Vitamin C intake for older people. We wanted to find out whether people eating more Vitamin C had more muscle mass than other people.”Dr. Richard Hayhoe, also from UEA’s Norwich Medical School, said: “We studied a large sample of older Norfolk residents and found that people with the highest amounts of vitamin C in their diet or blood had the greatest estimated skeletal muscle mass, compared to those with the lowest amounts. We are very excited by our findings as they suggest that dietary vitamin C is important for muscle health in older men and women and may be useful for preventing age-related muscle loss. This is particularly significant as Vitamin C is readily available in fruits and vegetables, or supplements, so improving intake of this vitamin is relatively straightforward.”We found that nearly 60 percent of men and 50 percent of women participants were not consuming as much Vitamin C as they should, according to the European Food Safety Agency recommendations.”We’re not talking about people needing mega-doses. Eating citrus fruit, such as orange, each day, and having a vegetable side to a meal will be sufficient for most people.”

The research was led by the University of East Anglia, in collaboration with the University of Cambridge and Strange ways Research Laboratory in Cambridge, and developed from a UEA medical student project by Lucy Lewis. Older people who eat plenty of vitamin C – commonly found in citrus fruits, berries, and vegetables – have the best skeletal muscle mass, according to new research.Lead researcher Prof Ailsa Welch, from UEA’s Norwich Medical School said: “As people age, they lose skeletal muscle mass and strength. People over 50 lose up to one percent of their skeletal muscle mass each year, and this loss is thought to affect more than 50 million people worldwide. It’s a big problem because it can lead to frailty and other poor outcomes such as sarcopenia, physical disability, type-2 diabetes, reduced quality of life, and death.”

The research team studied data from more than 13,000 people aged between 42-82 years, who are taking part in the EPIC (European Prospective Investigation into Cancer and Nutrition) Norfolk Study.

They calculated their skeletal muscle mass and analyzed their vitamin C intakes from a seven-day food diary. They also examined the amount of vitamin C in their blood. Dr. Richard Hayhoe, also from UEA’s Norwich Medical School, said: “We studied a large sample of older Norfolk residents and found that people with the highest amounts of vitamin C in their diet or blood had the greatest estimated skeletal muscle mass, compared to those with the lowest amounts. Vitamin C-rich foods were found to help maintain skeletal muscle mass in older adults that could help avoid weak muscles in later life. Vitamin C has physiological relevance to skeletal muscle and may protect it during aging. Researchers at the University of East Anglia (UEA) claimed after doing thorough research to determine cross-sectional associations of dietary and plasma vitamin C with proxy measures of skeletal muscle mass in a large cohort of middle- and older-aged individuals. The findings of the study were published in ‘The Journal Of Nutrition. Dietary intake of each participant was assessed using a 7-d food diary. The participants recorded all food and drink consumed within a 7-d period, including details of portion sizes. The mechanistic roles for vitamin C in skeletal muscle physiology include the synthesis of carnitine and collagen. Collagen is a key structural component of skeletal muscle cells and tendons, and carnitine is essential for the metabolism of long-chain fatty acids during physical activity.”Analysis of dietary data for our cohort showed that for both men and women the greatest contributors to vitamin C intake were fruits, vegetables, potatoes, and fruit juices. Although such foods are typically readily available and easy to prepare and small increases in daily consumption should be achievable, limitations in income, access, and availability exist in at-risk populations,” added Prof Welch.

Hopefully, after learning all the benefits of taking Vitamin C on a regular basis, you will decide to take a Vitamin C supplement and start taking it now. Regardless of whether you are looking to pack on size, get stronger, lose weight, compete, or just stay in great shape, C is one of those vitamins that will go a long way of helping you reach all of your fitness goals.

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