The Benefits Of Vitamins A & C

Vitamins and minerals play essential roles in a healthy diet, but it may be hard to keep them all straight. Two important vitamins are A and C. Their jobs for your body differ significantly, but they do things that no other vitamin can do. Getting enough of each essential vitamin can keep your mind sharp and your body healthy.

Vitamin A and Vision

The health of your eyes and the quality of your vision rely on the existence of vitamin A. You can see because your eyes perceive light. This works when light passes through your cornea, to the retina and bleaches rhodopsin molecules that are on the retina. When these molecules become bleached, they send a signal to the brain telling it what the eye sees. Vitamin A plays a vital role in the message from the eye to the brain. A regular intake of vitamin A is necessary to keep your eyesight healthy.

Vitamin A and Tissue Linings

Vitamin A is a part of all the tissue linings of your body including the eyes, intestines, reproductive organs, respiratory system, urinary system and skin. If you do not get enough vitamin A, these linings become compromised and are susceptible to an infiltration of infection.

Vitamin A and Immunity

Vitamin A works to boost your immunity by regulating certain genes that make white blood cells and proteins essential for immunity from certain diseases. Without adequate vitamin A, your immune system becomes compromised.

Vitamin C and Collagen

Vitamin C is an integrative part of collagen formation. Collagen forms your skin, teeth, bones and connective tissues. It also works to heal wounds and mend bruises and fractures. Without vitamin C, your bones, teeth, skin and connective tissue become compromised. You can lose teeth, have bleeding gums, broken bones and are more susceptible to joint injury without enough vitamin C.

Vitamin C and Oxidation

Vitamin C is a powerful antioxidant. Antioxidants work to neutralize cells that have become oxidized. These oxidized cells are called free radicals and can negatively influence your health. Free radicals are produced as a byproduct of natural processes that occur in the body; however, too many free radicals can cause heart disease or cancer.

Sources and Recommendations

Both vitamin A and vitamin C are available in many foods that make up a healthy diet. The National Institutes of Health recommends that adult males consume 900 mcg of vitamin A per day and adult females consume 700 mcg per day. You can obtain vitamin A in its natural state in meat and dairy products. Fruits and vegetables contain beta-carotene, a precursor to vitamin A. Beta-carotene is just as useful because when it enters your body, it is converted into vitamin A. Beta-carotene is found in carrots, sweet potatoes, squash, apricots, broccoli and spinach. Vitamin C intake recommendations are 90 mg per day for men and 75 mg per day for women according to the National Institutes of Health. Sources of vitamin C include citrus, tomatoes, broccoli, peppers, potatoes and melon.