Vitamin C and Calcium

Hi healthy eaters!
We have already posted articles about Vitamin A and all B-grouped vitamins, so obviously this time we're going to share some health facts including Vitamin C, which is also known as Ascorbic Acid with many functions worth stressing. We bet that every single person has at least heard of vitamin C, even if he does not know much about it. But don't worry, we're about to let you know more about it and talk a little bit about Calcium as well.

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Basically, vitamin C is best known as an antioxidant, which means that:

•  it helps keep chemical reactions in our body in check,
• it's also important in terms of the maintenance of healthy connective tissue, which supports and gives structure for other tissues,
• it prevent various of damages, such as the damage to the lens of eyes or to circulation of molecules in a bloodstream, 
• it protects cells and keep them healthy,
• it helps heal wounds as well.

More importantly, vitamin C is essential in the production of collagen. What's more, without vitamin C, collagen cannot be replaced and it leads to the breakdown of certain tissues, and finally to scurvy, which includes tiredness, the appearance of red dots on the skin, muscle and joint pain as well. So basically, scurvy is vitamin C deficiency that you should avoid. 
So in order to prevent yourself from it, you should eat a lot of products that contain this vitamin. You can find it in:

• oranges, lemons, limes, grapefruits,
• strawberries, 
• blackberries,
• blueberries,
• raspberries,
• papayas,
• pineapples,
• broccoli, 
• brussels sprouts,
• potatoes,
• kiwifruits,
• cauliflowers.

Furthermore, vitamin C affects our brain health as well. It's necessary to make certain neurotransmitters, which are the signals that carry feelings, thoughts and commands around our brain and throughout the nervous system. 'In particular, we need vitamin C to produce serotonin, a hormone that plays a critical role in wide variety of body systems, including the nervous system, endocrine system, immune system, and digestive system. Many of our moods, daily bodily rhythms (including sleep-wake cycle), and experiences of stress and pain have serotonin included as a factor in their occurrence. Some of the most commonly used prescription medications for depression also target this hormone.' Obviously, if you increase an intake of vitamin C, it will not improve your mental situation straight away, but certainly it will help to do so. 

Nonetheless, you should not take greater amounts of it than necessary (more than 1,000mg per day), because it can cause:

• stomach pain,
• flatulence,
• diarrhoea.

So probably you're wondering now what is the daily intake of vitamin C... Well,it's estimated that adults need 40mg per day, however, because of the fact that it cannot be stored in the body, it has to be replenished each day. You should be able to provide your organism the proper amount of vitamin C by the balanced diet. 

When it comes to minerals, it must be said that in our body, there is a way more calcium than any other mineral. Also it's really important as:

• it helps to build strong teeth and bones,
• ensures that blood clots normally,
• regulates muscle contractions (for example heartbeat).

There are many products that may provide your organism with calcium, such as:

• milk,
• cheese,
• soya beans,
• nuts,
• yoghurt,
• broccoli,
• cabbage
• fish (especially sardines and pilchards),
• tofu.

It's important to receive the proper intake of calcium, which is around 700mg for adults per day. Otherwise, calcium defficiency may lead to rickets imn children and osteoporosis in later age.