Can vitamin C aid in height growth?

Vitamin C offers numerous health benefits, particularly for children. However, can taking vitamin C supplements promote height growth? To gain a better understanding of the effects of vitamin C on health, check out the following article on Choose Supplement!

The Effect of Vitamin C on Height

Vitamin C, also referred to as ascorbic acid, can be found in tomatoes, citrus fruits, papayas, and potatoes. It helps to strengthen teeth and bones, as well as supports bone growth. Vitamin C also acts as an antioxidant, safeguarding bones from the negative impacts of risk factors, which in turn helps to promote effective height gain.

Recommended Vitamin C Intake for All Ages

Recommended Daily Vitamin C Intake for Different Age Groups
Each age group, gender, and body type requires a different amount of vitamin C. The following are the US FDA guidelines for daily recommended vitamin C intake (RDA).

Body Condition & Age Recommended Vitamin C Intake (RDA)

• Children 1-3 years old: 15mg
• Children 4-8 years old: 25mg
• Teenagers 9-13 years old: 45mg
• Teenagers 14-18 years old: 65-75mg
• Female 19 years and older: 75mg
• Male 19 years and older: 90mg
• Pregnant women: 85mg
• Lactating women: 120mg

To meet the recommended vitamin C intake, one should choose a diet rich in vitamin C or take supplements. The former is the most effective and easiest method. However, it is important to note that Vitamin C is easily destroyed by heat, so it is advisable to consume raw or minimally processed foods whenever possible. Make smart food choices!

Benefits of Vitamin C for Health

Reduced risk of chronic diseases: Vitamin C is a potent antioxidant that can strengthen the body’s defense mechanisms. Consuming adequate amounts of vitamin C can increase blood antioxidant levels by up to 30% and help the body combat inflammation.

Controlled high blood pressure: High blood pressure increases the risk of developing heart disease. Vitamin C supplementation can help reduce blood pressure levels in people with high blood pressure. In adult patients with high blood pressure, vitamin C supplementation reduced systolic blood pressure by an average of 4.9 mm and diastolic blood pressure by 1.7 mm.

Lowered risk of heart disease: Heart disease is the leading cause of death worldwide. Vitamin C can help reduce the risk of developing heart disease and lower LDL (bad) cholesterol levels, among other factors.

Reduced blood uric acid levels and gout prevention: Vitamin C can decrease the amount of uric acid in the blood, which may protect against gout-related attacks. People who consume more vitamin C typically have lower blood uric acid levels than those who consume less.

Prevented iron deficiency: Vitamin C supplements enhance the absorption of dietary iron, particularly from plant-based sources. Vitamin C helps convert weakly absorbed iron into a more absorbable form, which is particularly beneficial for individuals who follow a vegetarian or vegan diet.

Boosted immunity: Vitamin C plays a crucial role in the immune system by stimulating the production of white blood cells called lymphocytes and phagocytic cells. These cells help protect the body from infections. Vitamin C helps these cells work more efficiently while also safeguarding against damage caused by harmful molecules like free radicals.

Protected memory and brain function during aging: Vitamin C is a powerful antioxidant that may help protect against age-related conditions like dementia, where the body does not get enough vitamin C from the diet.

Fruits that are rich in vitamin C can aid in increasing height

Here are ten of the best fruits that contain high amounts of vitamin C.

Guava:

At the top of the list of fruits that contain a significant amount of vitamin C is guava, a fruit that is quite well-known in the US. The guava tree is native to Brazil and is mainly cultivated for its fruit. In addition, people use young guava leaves to treat digestive diseases for children and adults in folklore. They also use the bark of the roots and stems of the guava plant to make medicine. With 228 mg of ascorbic acid in 100 grams of guava, it accounts for about 243% of the daily requirement for adults, making it an effective method to increase vitamin C intake. You can enjoy fresh guava, juice, or smoothie, all of which are delicious and healthy.

Kiwi:

This is also a nutritious fruit rich in vitamin C, with 75mg of vitamin C in 100g of kiwi fruit, equivalent to about 80% of the daily requirement for adults. A study conducted on 14 patients with vitamin C deficiency found that consuming 2 kiwis per day for 4 consecutive weeks increased white blood cell count by 20%. Kiwi is delicious and contains a lot of vitamin C, so it should be included in your eating plan from time to time.

Lychee:

To increase the amount of vitamin C in the body, lychee can be a great choice. One lychee fruit has about 7 mg of vitamin C, and this amount in 100g of lychee is up to 72mg, equal to 79% of the daily requirement for an adult. Furthermore, it has antioxidants that are beneficial for your heart and brain. You can choose to consume fresh lychee or process the juice. However, lychee can cause hypoglycemia, so it should not be eaten on an empty stomach, and a small portion should be consumed at a certain time, about 10-20 fruits.

Grapefruit:

Grapefruit peel is used to make tea to treat abdominal pain and diarrhea. Grapefruit seeds can help extract mucus pectin, and eating them can reduce fat levels and constipation. It can also prevent postprandial hyperglycemia in diabetics. 100 grams of grapefruit is believed to have 61mg of vitamin C, equivalent to about 68% of the daily requirement for an adult. Eating about 3-4 grapefruit segments or 1 glass of juice can 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. 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, leading 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 breaks down proteins and supports the digestive

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