Vitamin C is one of the “water-soluble” vitamins important for the growth, development, and repair of all tissues in the body. Because your body doesn't store them, there is a need for a regular intake of vitamin C to maintain healthy levels.
Vitamin C is the main nutrient that can help boost immunity in the body. But the nutrient also plays an essential role in facilitating weight loss. A vitamin C deficiency can hinder your weight loss progress. In addition, a vitamin C deficiency can lead to symptoms such as broken hair, dry skin, slow-healing wounds, iron deficiency, fatigue, and bad moods.
Related: How Magnesium Can Help With Weight Loss
Get Enough Vitamin C For Weight Loss
A study shows that taking a daily dose of vitamin C not only helps your body to function properly but can also be effective in helping you lose weight. In fact, vitamin C deficient people may have a more difficult time shedding off fat mass.
It's important to note that vitamin C isn’t a magic weight loss regimen, but getting enough of it can help you achieve your weight loss goals when coupled with regular exercise and a healthy diet. To lose weight, you must burn more calories than you take in each day. Eating Vitamin C, fiber-rich fresh fruits and vegetables helps you feel full and provides nutrients without the extra calories, and it’s also a healthy way to increase your intake.
Does Vitamin C Increase Fat Burn?
Vitamin C has several properties that can make it a beneficial supplement when trying to lose weight through exercise and a reduced calorie intake.
Vitamin C, also known as ascorbic acid, is a vital cofactor in the synthesis of a small protein-like molecule known as carnitine. Carnitine transports fat molecules to the fat oxidation site in tissue cells. When cells do not have access to fat molecules, a feeling of exhaustion occurs because energy metabolism is impaired.
In addition, fat tends to accumulate in tissues when the concentration of carnitine is reduced. It has also been found that people with reduced vitamin C levels may be more resistant to losing fat mass.
A study showed that low levels of vitamin C can delay fat mass loss and that those with higher intakes of vitamin C have lower body mass index (BMI). Scientists concluded that increasing vitamin C consumption can enhance fat oxidation even during moderate exercise sessions. Another study looked at vitamin C levels and fat oxidation during exercise and found that people with sufficient vitamin C levels oxidized 30% more fat during moderate exercise than people with low vitamin C levels.
Vitamin C Requirements
The recommended daily dose for adults over 19 is 90 mg daily for men and 75 mg for women. Smoking can reduce the level of vitamin C in the body, so smokers are advised to take an additional 35 mg above the RDA.
The tolerable upper intake level is the maximum daily intake that is not expected to cause adverse health effects. The upper intake level for vitamin C is 2000 milligrams per day. According to the office of Dietary Supplements, consuming excess vitamin C can interfere with the absorption of other nutrients and cause gastrointestinal upset, diarrhea, and nausea.
Foods high in vitamin C include red bell peppers, which provide 95 milligrams in 1/2 cup, orange juice, which provides 93 milligrams in each 3/4-cup serving, and one medium-sized orange with 70 milligrams.
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