To keep eyes and body healthy, intake of antioxidants such as vitamin C and bioflavonoids are recommended. Fruits that are high in vitamin C such as citrus are known to be an excellent source of bioflavonoids.
Taking vitamin C and bioflavonoids are more effective when taken together as research suggested that they have a complementary effect.
Effect of Vitamin C on Eyes and Body
A powerful antioxidant and water-soluble vitamin are known as vitamin C or ascorbic acid can be seen in fruits and vegetables. Vitamin C helps in maintaining connective tissue which includes the collagen in the cornea of our eye. It also nourishes healthy bones, skin, and blood vessels, including the capillaries found in the retina.
The long-term consumption of vitamin C is suggested by studies that it can reduce the risk of cataract formation and vision loss.
Humans cannot produce vitamin C in our body, unlike other animals. For us to get vitamin C, we must include it in our diet. When there is a deficiency in vitamin C, it leads to scurvy. It is a disease that is characterized by swollen gums, muscle weakness, loss of teeth, bleeding gums, and under the skin, fatigue, anemia, and soreness of joints.
As stated by the National Institutes of Health, the Recommended Dietary Allowance (RDA) of vitamin c per day is 90 milligrams for men and 70 milligrams for women. If a woman is pregnant or breastfeeding, it should be up to 120 mg.
Since vitamin C is water-soluble, it is considered safe even in high doses. The excess will be excreted in the urine. Doses greater than 2,000 mg per day may increase the risk of kidney stones and the occurrence of nausea and diarrhea.
Partner of Vitamin C: Bioflavonoids
Bioflavonoids are not classified as vitamins because the substance is not proven to meet the requirement to be called a vitamin. It is sometimes referred to as “vitamin P”.
Not all bioflavonoids are proven to be essential in our health but there are specific bioflavonoids that have evident health benefits. An example, Quercetin which can be found in buckwheat and citrus fruits, releases histamine. It may help in preventing seasonal allergies.
Rubin is another bioflavonoid that helps in preventing the occurrence of easy bruising. Some recent research also suggests that apigenin may reduce the risk of ovarian cancer. Apigenin can be found in celery and parsley.
Vitamin C and bioflavonoids work together. It reduces the risk of heart disease and cancers, protects against infections, and improved blood circulation is some of the combined effects.
Bilberries are known to be good for eyes because of the anthocyanins it contains. Anthocyanins help in maintaining the health of the cornea and eye. It also helps in reducing the risk of cataracts and macular degeneration.
Unlike vitamin C, there is no RDA established for bioflavonoids.
