What is Vitamin C?
Vitamin C is an essential vitamin, that means it can not be made by the body, it’s one of the most powerful vitamins available to mankind. It is a water-soluble vitamin, so your body only takes what it needs and the rest is excreted. It is considered a very powerful antioxidant, which is extremely necessary for the body to strengthen your immune system & fight off free radicals.
This Vitamin is not stored in the body, therefore, regular intake is recommended. You can do this by eating foods rich in Vit C or by taking supplements. It is required by the body to produce collagen & also helps keep the regeneration process going. So Basically it is needed by the body to maintain the overall health of your body.
The body needs to replenish vitamins and minerals through food. Deficiency of vitamins can lead to very serious illnesses and knowing which foods to include in your diet is very important. A healthy lifestyle & antioxidant-rich diet can be crucial to eliminating the chances of getting diseases such as diabetes, hyperthyroidism and even more serious disease like cancer.
Our daily diet is responsible for most of the intake of our vitamins and minerals. Vit C is found if fresh fruits and vegetables. Supplements are also a great way of preventing deficiency. Vit C is found in foods like Tomatoes, Peppers, Broccoli, Cabbage, Kale, Spinach, Potatoes, green peas, Kiwi fruit, grapefruit, Lemons, oranges, Strawberries, pineapples, and papayas. One large yellow bell pepper (186g) provides almost 600% of the RDI for your Vitamin C intake, they have 3-4 times the amount of Vit C found in oranges.
Amazing Benefits of Taking Vitamin C
1. Prevents Scurvy
Scurvy is a degeneration disease that affects tissue development in the body. It also affects the blood vessels & weakens your bones. Loss of your teeth, weak hair and unhealthy nails are also symptoms of scurvy.
2. Helps prevent & treat the common cold
The common cold is a recurring illness and there are no vaccines for it. When you experience symptoms of a cold you could always up your intake of Vit C by adding a supplement to your diet or a few drops of lemon to your tea.
3. Helps prevent hypertension
Vitamin C acts a stimulator for adequate flow of blood through the body, it is rich in antioxidants which helps keep your blood pressure in check & prevents hypertension. Hypertension can be fatal in some cases and can even cause blood vessel blockage.
4. Helps heal Cataracts
Cataracts are often the result of free radicals damaging the blood vessels in the eye and also a deficiency of nutrients in the body. Its possible that 1000mg a day can stop cataracts from developing.
5. Help improve your Mood
Vitamin C promotes the production of the norepinephrine, which is a hormone & neurotransmitter associated with a good mood.
6. Anti-Aging
Vitamin C is a very important part of the production of collagen in your body. Collagen is what keeps the skin & muscles supple & elastic. As an antioxidant Vit C helps keep the body younger internally & externally and delays the appearance of the skin aging. It can increase your blood antioxidant levels by up to 30%.
7. Healthy Cardiovascular System
Vitamin C helps the arteries relax under stress and facilitates the flow of blood & immediately reduces the risk of a heart attack.
8. Lowers Cholesterol Levels
Bad cholesterol or LDL is closely related to heart disease & other diseases such as diabetes. Vitamin C helps regulate levels of cholesterol in the blood and also stimulates the excretion of cholesterol from the body. It also helps with the metabolism of the body this then prevents the storage of cholesterol & fat in the body.
9. Immunity Booster
Immunity is the body’s defense against harmful pathogens, Infections & viruses. The body builds a defense mechanism using vitamins, minerals, and antioxidants we get from food. This vitamin helps encourage the production of white blood cells, which helps the body protect the body against infection. Vitamin C is the holy grail vitamin for a strong immune system. It’s also an essential part of the skins defense system where its transported to the skin where it helps strengthen the skin’s barrier.
10. Anti- Allergic
Vitamin C is a natural anti-allergic as it reduces the production of histamine, this is responsible for most allergic reactions. This can really help keep the body protected from seasonal & food allergies. Autoimmune disease is a dangerous form of an allergic reaction & Vit C can be used to treat this problem and help prevent it.
11. Helps reduce blood uric acid levels which helps prevent Gout attacks
Gout is a type of arthritis that affects about 4% of adults. It can be incredibly painful & involves inflammation of the joints especially in the toes. People with Gout experience swelling & sudden severe attacks of pain. This is due to high levels of uric acid in the blood. Uric acid is a waste product produced by the body. At high levels, it may crystallize & deposit in the joints.
12. Help prevent Iron deficiencies by improving Iron absorption
Iron is an important nutrient that has a number of functions in the body. It is essential for making red blood cells & transporting Oxygen throughout the body. Vitamin C supplements can help improve the absorption of iron from your diet. This is important for people who don’t eat meat, studies have shown consuming 100mg of Vit C daily may improve iron absorption up to 67%. As a result, this may help reduce the risk of anemia among people prone to Iron deficiency.
13. Protects your memory as you age
Dementia is a term used to describe symptoms of poor thinking and memory loss. It affects over 35 million people worldwide & typically occurs among older adults. Studies have shown that oxidative stress & inflammation near the brain, spine & nerves (known as Central system) can increase the risk of dementia. Vitamin C is a strong antioxidant and low levels of this vitamin have been linked to an impaired ability to think & remember. People with Dementia have shown to have lower levels of Vit C in their blood.
Symptoms of Vitamin C deficiency Include
1. Muscle Pain or weakness
2. Fatigue
3. Fever
4. Bruising easy
5. Loss of Appetite
6. Bleeding or swollen gums
7. Sores in your mouth
8. An unexplained rash or red spots
If you think you might have a deficiency in Vitamin C, go see your doctor as they can give you a proper diagnosis as these posts are for informational purposes only. The recommended daily dose of Vitamin C a day is 75mg for Women and 90mg for Men.
You should never exceed more than 500mg to 1000mg daily as too much of this vitamin could cause digestive problems.
How much is too much?
Since Vitamin C is a water-soluble and your body excretes excess amounts of it within a few hours after you consume it, it’s quite difficult to consume too much. To put it into perspective, you would need to eat 29 oranges or 13 bell peppers before you reach your intake. However, the risks of Vit C overdose are higher when people take supplements.
Generally, this vitamin is very safe for most people especially if you get it from your food rather than supplements. Unless you have a Vitamin C deficiency, which rarely occurs in healthy people it is unnecessary for you to take large doses of this Vitamin.
hope you learned something from this post.
Talk to ye soon Emmeline
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Did you know that vitamin C can prevent cardiomyopathy due to Oxidative Stress Exposure? check here: http://news.unair.ac.id/2019/07/19/vitamin-c- prevent-kardiomiopati-akibat-pajian-stresor-oksidatif/
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Great bit of information there Em. I actually didn’t realise there were that many benefits. Knew of some of them, but not all of them. Just goes to show, every day is a learning day. Thanks for sharing 🙂
Thanks Breda, I know I was the same didnt realise how important it was either, i take 1000mg every day now.