Scientists say that vitamin C is one of the healthiest and safest supplements. While ascorbic acid won't make you completely immune system-deficient, it can lower your chance of immune system deficiencies, cardiovascular disease, foetal health problems, eye disease, and skin ageing. The daily UL for adults is 2 g.
Studies looking at more than 100 studies over a ten-year period and published in Seminars in Preventive and Alternative Medicine revealed an expanding list of possible vitamin C benefits.
Fittingly, vitamin C has garnered a lot of attention, says Michigan University study researcher MD Mark Moyad, MPH. Raising vitamin C levels in the blood may be the best dietary strategy for overall health. Our understanding of the many ways vitamin C protects our health, such as immunity, eye health, cardiovascular health, cancer prevention, and stroke prevention, is growing as more research is conducted on the vitamin.
But according to Moyad, the right dosage can be more than the daily dosage that medical professionals recommend.
Table of Contents
Health Benefits of Vitamin C (Ascorbic Acid)
Water-soluble vitamin C, often known as ascorbic acid, is essential for many body processes. Since the human body is unable to create it, it must be received through diet. This vitamin is known as essential. The following are a few advantages of vitamin C for health:
- Antioxidant Protection: Strong antioxidants like vitamin C prevent cells from being damaged by free radicals, which are erratic chemicals that cause oxidative stress and are linked to a number of chronic illnesses like cancer, heart disease, and neurological conditions.
- Immune System Support: By encouraging the growth and functionality of white blood cells, which aid in the body's defence against infections, ascorbic acid plays a critical part in bolstering the immune system. It also makes other parts of the immune system function better.
- Collagen Production: The health of connective tissues, blood vessels, skin, and bones all depend on the protein collagen. Since vitamin C is required for the manufacture of collagen, it is essential for wound healing, general tissue repair, and the maintenance of healthy skin.
- Heart Health: Consuming vitamin C may be linked to a lower risk of heart disease, according to several research. It could lessen inflammation, lower blood pressure, and enhance blood vessel health.
- Iron Absorption: Vitamin C improves the digestive tract's ability to absorb non-heme iron, which is the kind of iron included in plant-based diets. Iron deficiency anaemia can be avoided and improved iron absorption can be achieved by eating vitamin C-rich meals in addition to iron-rich foods.
- Brain Health: The cerebral cortex may be shielded from oxidative stress and the risk of cognitive decline may be decreased by vitamin C. According to some studies, it could be beneficial for brain health and age-related cognitive decline.
- Eye Health: Age-related macular degeneration and cataracts are frequent eye disorders that can cause blindness and vision impairment. Vitamin C may help lower the risk of these conditions.
- Cancer Prevention: The antioxidant properties of vitamin C may help reduce the risk of acquiring some types of cancer, however further study is required. Some studies have shown that vitamin C may help prevent DNA damage and inhibit the growth of cancer cells.
- Skin Health: The creation of collagen is facilitated by vitamin C, which helps maintain youthful-looking skin. It could also aid in wound healing and shield the skin from UV ray damage.
- Stress Reduction: It has been demonstrated that ascorbic acid supports the adrenal glands, which release stress hormones, and helps lessen the body's stress reaction.
It's crucial to remember that although taking too much vitamin C in the form of supplements might have negative consequences like upset stomachs, it also has many health advantages. A balanced diet full of fruits and vegetables, such as citrus fruits, strawberries, bell peppers, broccoli, and kiwis, is the greatest method to receive vitamin C. Before making big adjustments to your vitamin intake, it's a good idea to speak with a healthcare provider if you have any special health concerns or illnesses.
Vitamin C Deficiency Signs and Symptoms
Scurvy is a disorder that can result from a vitamin C shortage and has a variety of symptoms. Scurvy, or vitamin C (ascorbic acid) insufficiency, manifests itself in a number of ways, including:
· Fatigue: People who are deficient in vitamin C may feel generally exhausted and feeble.
· Weakness: Weakness in the muscles and a general sense of physical weakness might happen.
· Joint and Muscle Pain: There may be joint and muscular pain and soreness.
· Swollen and Bleeding Gums: Swollen, bleeding, and red gums are among the classic symptoms of scurvy. The result of this might be tooth loss and gum disease.
· Easy Bruising: Lack of vitamin C can cause blood vessels to become brittle, which makes bruises easier to sustain and can cause petechiae, which are tiny red or purple patches on the skin.
· Slow Wound Healing: Collagen production, a necessary step in the healing of wounds, requires vitamin C. Inadequate nutrition may cause cuts, bruises, and other wounds to heal more slowly.
· Anemia: Vitamin C improves the way that non-heme iron from plant-based diets is absorbed. Iron-deficit anaemia may be caused by a deficiency.
· Dry and Rough Skin: Dry, rough skin that is prone to tiny red or purple patches may develop.
· Weakened Immune System: A lack of vitamin C might make a person more susceptible to illnesses since it strengthens the immune system.
· Mood Changes: A vitamin C shortage can cause mood swings, sadness, or irritability in certain people.
· Swelling and Fluid Retention: Weakened blood vessel walls can lead to swelling and fluid retention, particularly in the lower limbs.
It's crucial to remember that vitamin C shortage is uncommon in industrialised nations as it may be found in a wide variety of foods, including bell peppers, broccoli, citrus fruits, strawberries, and other vegetables. But certain people may be more vulnerable than others: those who smoke, have restricted diets, have trouble obtaining fresh produce, or have medical disorders that interfere with the body's ability to absorb nutrients.
Daily Dosage of Vitamin C (Ascorbic Acid)
Depending on a person's age, sex, stage of life, and specific health demands, there are differences in the recommended daily intake of vitamin C. There are following general recommendations apply to the daily consumption of vitamin C:
a) 0-6 months: 40 mg
b) 7-12 months: 50 mg
c) 1-3 years: 15 mg
d) 4-8 years: 25 mg
e) 9-13 years: 45 mg
f) Males 14-18 years: 75 mg
g) Females 14-18 years: 65 mg
h) Males 19 years and older: 90 mg
i) Females 19 years and older: 75 mg
j) Pregnant females: 85 mg
k) Breastfeeding females: 120 mg
It's crucial to remember that these are only recommendations and may change depending on specific needs or medical problems. Higher dosages of vitamin C may be advantageous in some circumstances, such as during illness or times of extreme stress, according to some specialists. Excessively high dosages, however, may have adverse effects, such as upset stomach.
Food Sources of Vitamin C (Ascorbic Acid)
Here are some common food sources of vitamin C:
1. Citrus fruits:
a. Oranges
b. Grapefruits
c. Lemons
d. Limes
e. Tangerines
2. Berries:
a. Strawberries
b. Blueberries
c. Raspberries
d. Blackberries
e. Cranberries
3. Tropical fruits:
a. Pineapple
b. Mango
c. Papaya
d. Kiwi
4. Bell peppers:
a. Red, green, and yellow bell peppers are particularly rich in vitamin C
5. Tomatoes:
a. Fresh tomatoes
b. Tomato juice
6. Leafy greens:
a. Spinach
b. Kale
c. Swiss chard
d. Collard greens
7. Cruciferous vegetables:
a. Broccoli
b. Brussels sprouts
c. Cauliflower
8. Potatoes:
a. Sweet potatoes
b. White potatoes
9. Melons:
a. Cantaloupe
b. Honeydew melon
10. Other fruits:
a. Guava
b. Acerola cherries
c. Blackcurrants
It's crucial to remember that vitamin C is heat-sensitive and can be lost when food is cooked or processed. Try eating these items raw or very lightly cooked to retain the vitamin C content. Additionally, you can make sure you're receiving an appropriate intake of this crucial nutrient by include a range of these foods high in vitamin C in your diet.
The Takeaway
Ascorbic acid, often known as vitamin C, is an essential component that is critical to sustaining healthy health. Due to its water solubility, this vitamin cannot be stored in the body and has to be regularly acquired through food. Vitamin C's potent antioxidant qualities, which aid in shielding cells from injury from dangerous chemicals known as free radicals, are among its main advantages. This antioxidant activity has a key role in lowering the risk of long-term illnesses like cancer, heart disease, and neurological problems.
Apart from its antioxidant properties, vitamin C is necessary for the synthesis of collagen, a protein that is critical for preserving the structural integrity of blood vessels, skin, bones, and other connective tissues. Because it helps with tissue growth and repair, vitamin C is therefore essential for wound healing. Additionally, vitamin C improves the body's ability to absorb non-heme iron, or the kind of iron present in plant-based diets, which is crucial in preventing iron deficiency anaemia.
: Health Benefits, Sources, Deficiency, Dosage){kind=link}
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