Vitamin C has long been celebrated for its myriad of health advantages, especially when it comes to the well-being of children. Parents and caregivers often turn to this essential nutrient to support their child’s growth and development. However, a common question that arises is whether vitamin C supplements can actually help increase a child’s height. To unravel the intricate connection between vitamin C and overall health, let’s delve deeper into the subject by exploring the comprehensive article on Debametulam.com. In this article, we’ll examine the potential impact of vitamin C on growth and more, providing you with valuable insights to make informed decisions about your child’s nutrition and well-being
The Influence of Vitamin C on Height Growth
Vitamin C, scientifically known as ascorbic acid, is a vital nutrient abundant in various foods such as tomatoes, citrus fruits, and potatoes. Beyond its well-known role in enhancing dental and skeletal health, Vitamin C plays a crucial role in facilitating bone growth. Additionally, it serves as a potent antioxidant, safeguarding bones from the detrimental effects of various risk factors. It is this multifaceted role that underscores its significance in promoting optimal height development
Vitamin C content needed for all ages
Vitamin C is an essential nutrient that our bodies require in varying amounts depending on age, gender, and individual health. Understanding these specific needs can help ensure optimal health. Here are the recommended daily vitamin C intake guidelines set by the US FDA for different age groups and conditions:
- Children aged 1-3 years: 15mg
- Children aged 4-8 years: 25mg
- Teenagers aged 9-13 years: 45mg
- Teenagers aged 14-18 years: 65-75mg
- Adult females (19 years and older): 75mg
- Adult males (19 years and older): 90mg
- Pregnant women: 85mg
- Lactating women: 120mg
Meeting these vitamin C requirements is crucial for maintaining good health, and there are two primary approaches to achieving this: through dietary choices or supplementation. While both methods are effective, a diet rich in vitamin C is often the preferred and easiest option.
However, it’s important to note that vitamin C can be sensitive to heat and may degrade during food processing. Therefore, it is advisable to consume raw or minimally processed foods whenever possible. By making mindful food choices, you can easily incorporate this vital nutrient into your daily diet, ensuring a healthier and more vibrant life.
Health benefits of Vitamin C
In the realm of nutritional superheroes, Vitamin C shines as a potent antioxidant, bolstering your body’s natural defense mechanisms. Its impact extends far beyond preventing scurvy; let’s delve into its multifaceted advantages:
- Safeguarding Against Chronic Diseases: Vitamin C emerges as a guardian against chronic diseases by amplifying your body’s antioxidant arsenal. With adequate Vitamin C intake, blood antioxidant levels can surge by up to 30%, effectively quelling inflammation and reducing the risk of developing chronic ailments.
- Taming the Hypertension Beast: High blood pressure, a harbinger of heart disease, cowers in the presence of Vitamin C. This micronutrient proves to be a formidable ally in reducing blood pressure levels. Studies reveal that Vitamin C supplementation can curtail systolic blood pressure by a remarkable 4.9 mm and diastolic blood pressure by 1.7 mm in adults grappling with hypertension.
- Shielding the Heart: Heart disease, a global menace, faces formidable opposition from Vitamin C. The risk factors, including high blood pressure, undesirable lipid profiles (low HDL and high LDL), are skillfully combated. Vitamin C not only mitigates the risk but also aids in lowering the levels of LDL (the notorious “bad” cholesterol).
- Preventing Gout’s Agony: The excruciating ordeal of gout, often manifesting in the toes, is tempered by the influence of Vitamin C. This micronutrient deftly reduces blood uric acid levels, acting as a bulwark against gout attacks. Those who consume ample Vitamin C experience lower blood uric acid levels compared to their counterparts with a deficiency.
- Iron Fortification: Vitamin C dons the role of an iron fortifier, facilitating the absorption of dietary iron. It transforms poorly absorbed plant-based iron into a more assimilable form. This is particularly valuable for individuals on vegetarian or vegan diets, where meat – a rich source of iron – is absent.
- Empowering Immunity: The quest for an immune boost finds an answer in Vitamin C. This micronutrient orchestrates a symphony within the body’s immune system. It spurs the production of white blood cells, including lymphocytes and phagocytic cells, which mount a formidable defense against infections. Moreover, Vitamin C safeguards these white blood cells from harm inflicted by menacing free radicals.
- Preserving Cognitive Function: Vitamin C, a stalwart antioxidant, assumes a protective mantle for your brain as you age. It stands as a guardian against conditions like dementia, where dietary sources might fall short. Supplementing with Vitamin C can help ensure that your brain enjoys its well-deserved shield against the ravages of time.
In sum, Vitamin C is a versatile and invaluable ally in the pursuit of holistic health. Its role extends beyond the prevention of scurvy, encompassing the protection of your heart, immune system, and cognitive function, among other vital functions. Incorporating adequate Vitamin C into your daily regimen is a tangible step towards a healthier, more resilient you.
Fruits rich in vitamin C can help increase height
Here are 10 of the best vitamin C-rich fruits.
Guava
At the top of the list of fruits that contain a significant amount of vitamin C is guava, a fruit that is quite famous in the US. The guava tree is native to Brazil and is mainly used for its fruit. In addition, in folklore, people also use young guava leaves to treat digestive diseases for children and adults. They also use the bark of the roots and stems of the guava plant to make medicine.
Regarding the amount of vitamin C, 100 grams of guava has up to 228 mg of ascorbic acid, accounting for about 243% of the daily requirement for adults. So consuming guava is an effective method to increase vitamin C intake.
You can enjoy fresh guava, juice or smoothie. All delicious and healthy.
Kiwi
Vietnam has not yet grown the famous kiwi, however, you can buy this kiwi from imported goods stalls in supermarkets. This is also a nutritious fruit rich in vitamin C. In 100g of kiwi fruit, vitamin C is 75mg, equivalent to about 80% of the daily requirement for adults.
A study done on 14 patients with vitamin C deficiency found that eating 2 kiwis per day for 4 consecutive weeks increased white blood cell count by 20%. In addition, vitamin C levels increased and then returned to normal after just one week.
Kiwi is delicious and contains a lot of vitamin C. Therefore, you should include this fruit in your eating plan from time to time.
Fabric
Lychee is a famous specialty of our country, grown a lot in the North such as Thanh Ha Hai Duong, Luc Ngan – Bac Giang. To increase the amount of vitamin C in the body, litchi can be a great choice.
One lychee fruit has about 7 mg of Vitamin C. This amount in 100g of lychee is up to 72mg, equal to 79% of the daily requirement for an adult. Moreover, it has antioxidants that are beneficial for your heart and brain.
You can choose to consume fresh lychee or process the juice. But also must not forget that lychee can cause hypoglycemia. Therefore, you should avoid eating food on an empty stomach and eat a small portion at a certain time, about 10-20 fruits.
Grapefruit
Grapefruit is a yellow-orange fruit widely used in our country. Some of the most famous names include Nam Roi pomelo, Doan Hung pomelo, Tan Trieu pomelo, green skin pomelo.
One grapefruit almost works. Grapefruit peel is used to make tea, treat abdominal pain, diarrhea. Grapefruit seeds can help extract mucus pectin and eat to reduce fat levels and constipation. It can also prevent postprandial hyperglycemia in diabetics. The grapefruit part contains a significant amount of water, especially vitamin C to help reduce thirst and effectively supplement vitamins.
It is believed that 100 grams of grapefruit has 61mg of vitamin C, equivalent to about 68% of the daily requirement for an adult.
Therefore, eating about 3-4 grapefruit segments or 1 glass of juice will provide enough vitamin C for the whole day.
Ripe papaya
Not many people know that the amount of vitamin C in papaya is similar to that of grapefruit. So, if you are tired of eating grapefruit, you can switch to eating papaya to boost vitamin C.
One study found that 20 patients with mild Alzheimer’s were treated with papaya extract concentrate for six months. This leads to a positive outcome, thanks to the vitamin C content, along with its anti-free radical properties, papaya helps reduce inflammation and reduces the risk of oxidative stress by up to 40%..
Moreover, papaya has the enzyme papain which is an enzyme that breaks down proteins and supports the digestive tract to be able to digest protein well. Therefore, eating papaya not only helps to supplement vitamin C but is also extremely beneficial for the digestive tract.
