Vitamins C and D are essential for maintaining good health and well-being. While Vitamin C is well known for its antioxidant properties and role in immune system support, Vitamin D is necessary for calcium absorption within the body. This article will discuss the benefits of these two vitamins and recommend getting the right levels of each in your diet.
Benefits of Vitamin C
Vitamin C is essential to maintain a strong immune system, aid in healing wounds, reduce inflammation, and promote healthy bones, teeth, skin and hair. It is also a powerful antioxidant which helps protect cells from oxidative damage caused by free radicals. As a bonus, research has shown that adding more vitamin C may help improve overall mental health, including mood regulation, stress relief and increased concentration levels.
Benefits of Vitamin D
Vitamin D plays an important role in strengthening bones by helping the body absorb calcium from food sources. It also helps regulate mood swings by increasing serotonin levels, improving sleep quality and depression symptoms. Low vitamin D levels have been linked to certain skin conditions such as psoriasis. They can even increase the risk for certain types of cancer if deficiency isn’t corrected quickly enough.
Recommended Intake for Both Vitamins
The recommended daily intake for vitamin C is 75-90 mg daily for adults depending on gender and age group. In contrast, 600 International Units (IU) per day is recommended for Vitamin D intake. This can be obtained through foods such as orange juice, bell peppers or broccoli combined with fatty fish like salmon or tuna and egg yolks containing naturally occurring vitamin D concentrations. Additionally, supplements are available in capsule form at any drug store or pharmacy to meet these daily requirements if necessary.
Conclusion
Aiming to get adequate amounts of both Vitamin C and D is easy if you remember to eat the right foods and take appropriate measures when supplementing due to dietary restrictions or other lifestyle limitations such as strict diets or restricted sun exposure that could interfere with natural absorption processes within our bodies leading to deficiencies over time. With proper knowledge about their functions and adequate dietary planning, you can now safely work towards achieving optimal levels of both coupons in your daily nutrition plan!
