Vitamin C Health benefits

Ascorbic acid, otherwise known as Vitamin C, is a water-soluble vitamin essential for carnitine, collagen as well as neurotransmitters biosynthesis. The majority of animals and plants synthesise ascorbic acid for their own survival. Nevertheless, humans and apes lack this ability due to the absence of a vital enzyme called “gluconolactone…

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Ascorbic acid, otherwise known as Vitamin C, is a water-soluble vitamin essential for carnitine, collagen as well as neurotransmitters biosynthesis. The majority of animals and plants synthesise ascorbic acid for their own survival. Nevertheless, humans and apes lack this ability due to the absence of a vital enzyme called “gluconolactone oxidase”. Experts have often accredited Vitamin C to be one of the most effective and safe nutrients. Though not a permanent cure for the common cold, Vitamin C provides an impressive amount of protection against deficiencies of the immune system, prenatal health issues, eye diseases, cardiovascular diseases and even against skin wrinkling.

Thus, it is extremely important to ensure that your everyday diet is packed with the essential amount of Vitamin C, which is adequately available in many vegetables and fruits. While the RDA recommended level of Vitamin C consumption is 75 – 90 mg, some recent studies state that consuming 500 mg of Vitamin C offers the best health benefits. So any additional sources of the vitamin into your regular diet are a good thing.

Health Benefits of Vitamin C

Lowers Blood Pressure

Water-soluble in nature, Vitamin C functions like a diuretic, any substance that accelerates the production of urine in the human body. Vitamin C aids the kidneys in removing extra water and sodium from within the body. This helps the walls of your blood vessels relax, subsequently lowering your blood pressure. Low blood pressure enhances your cardiovascular health, decreasing the chances of a stroke.

Boosts Immunity

One of the prime reasons people opt for Vitamin C supplements is to boost up their immunity. Vitamin C enhances the production of white blood cells, also known as phagocytes and lymphocytes that protect your body against a lot of infections. It further helps the white blood cells function more efficiently while shielding them from harmful molecules like free radicals.

Maintains Healthy Hair and Skin

One of the most vital benefits of Vitamin C is helping your body to maintain a vital skin and hair defence system. Oh, we all want that super glowing skin every day we wake up in the morning. Don’t we? Vitamin C is the key to visibly stronger hair and clearer skin. It helps the build-up of protein collagen combined with the absorption of iron, only to give you healthier hair and skin. Collagen is more of a buzzword these days. However, it is better to consume collagen-rich foods instead of supplements. So, if you are looking for a secret to natural beauty, Vitamin C it is!

Prevents Iron Deficiency

Iron is a vital nutrient that caters to multiple functions of the human body. It is important for creating red blood cells and supplying oxygen throughout the body. Vitamin C supplements improve iron absorption from our regular diet and converts poorly absorbed iron into a natural form that is easier to absorb. This is specifically useful for people who follow a meat-free diet since it forms a major source of iron. Consuming about 100 mg of Vitamin C will enhance iron absorption by 67%. As a result, it will also prevent anaemia.

Reduces Risk of Chronic Diseases

Vitamin C Is a strong antioxidant that strengthens the natural defences of the human body. It boosts the immune system by protecting the body against a lot of bad molecules known as free radicals. Accumulation of free radicals induces a state known as oxidative stress that has been linked to various chronic diseases. Vitamin C consumption can increase antioxidant levels by over 30%, helping the body’s defences fight inflammation.

Symptoms of Vitamin C Deficiency

There are several symptoms that might be indicative of the fact that you are suffering from a Vitamin C deficiency. Some of the most common symptoms include slow-healing wounds, gum inflammation or gingivitis, splitting and dry hair, a weak immunity system, painful and swollen joints and dry and rough skin.

Main Sources of Vitamin C

As discussed earlier, Vitamin C is found in ample quantities within a lot of vegetables and fruits on a regular basis. Some of the most common sources of Vitamin C include cantaloupes, citrus fruits, red cabbage, cooked broccoli, green peppers, sweet potatoes, kiwi fruit, spinach, asparagus, and tomato juice.

Overdose of Vitamin C

Overconsumption of Vitamin C is very unlikely to cause any health problems. However, an intake of over 1,000 mg of Vitamin C in a day indicates that not all of it is being absorbed into the intestine, which can sometimes cause some gastrointestinal discomfort. Consuming too much Vitamin C through supplements can enhance cardiovascular issues, especially in some women after their menopause phase, and lead to kidney stones. Individuals with hereditary iron absorption problems or hemochromatosis must consult their physician before opting for Vitamin C supplements to avoid tissue damage.

All of us yearn for a healthy mind and a healthy body. Vitamin C contributes to a great deal of our body’s well-being. Gradually introducing more Vitamin C into your regular diet can contribute significantly to your overall health.

Sources: 

https://www.verywellhealth.com/the-benefits-of-vitamin-c-supplements-89083

https://www.medicalnewstoday.com/articles/219352#what_is_vitamin_C_and_why_do_we_need_it

https://www.dnafit.com/advice/nutrition/7-health-benefits-of-vitamin-c.asp