Benefits of Vitamin C Are Reported As Many

Vitamin C is one of the safest and most effective nutrients, experts say.

Though it may not be the cure for the common cold, the benefits of vitamin C may include protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.

About vitamin C

Our bodies don’t make vitamin C, but we need it for immune function, bone structure, iron absorption, and healthy skin.

We get vitamin C from our diet, usually in citrus fruits, strawberries, green vegetables, and tomatoes. The Recommended Dietary Allowance for men is 90 milligrams (mg) per day, and for women, it’s 75 mg per day.

The tolerable upper intake level (or the maximum amount you can take in a day that likely won’t cause harm) is 2000 mg a day for adults.

The impact on colds

The most convincing evidence to date comes from a 2013 review of 29 randomized trials with more than 11,000 participants.

Researchers found that among extremely active people—such as marathon runners, skiers, and Army troops doing heavy exercise in subarctic conditions—taking at least 200 mg of vitamin C every day appeared to cut the risk of getting a cold in half.

Vitamin C taken from natural sources or as a quality supplement help naturally boost the immune system.

If you want the benefits of vitamin C, you’ll need to consume it every day, and not just at the start of cold symptoms.

Should you take a supplement? “It’s better to get vitamin C from food, because you also get other important nutrients. Eat the recommended five servings of fruits and vegetables per day for general health, and you’ll get enough vitamin C,” Doctors advise.

What about claims that massive doses of vitamin C can help prevent a cold? Some studies have suggested there may be a benefit, but they required doses of 8,000 mg per day.

At doses above 400 mg, vitamin C is excreted in the urine. A daily dose of 2,000 mg or more can cause nausea, diarrhea, abdominal pain, and it may interfere with tests for blood sugar.

Vitamin C’s Role in the Body

Vitamin C, also known as ascorbic acid, is necessary for the growth, development and repair of all body tissues. It’s involved in many body functions, including formation of collagen, absorption of iron, the proper functioning of the immune system, wound healing, and the maintenance of cartilage, bones, and teeth.

Vitamin C is one of many antioxidants that can protect against damage caused by harmful molecules called free radicals, as well as toxic chemicals and pollutants like cigarette smoke. Free radicals can build up and contribute to the development of health conditions such as cancer, heart disease, and arthritis.

Vitamin C is not stored in the body (excess amounts are excreted), so overdose is not a concern. But it’s still important not to exceed the safe upper limit of 2,000 milligrams a day to avoid stomach upset and diaorrhea.

Water-soluble vitamins must be continuously supplied in the diet to maintain healthy levels. Eat vitamin-C-rich fruits and vegetables raw, or cook them with minimal water so you don’t lose some of the water-soluble vitamin in the cooking water.

Vitamin C is easily absorbed both in food and in pill form, and it can enhance the absorption of iron when the two are eaten together.

Deficiency of vitamin C is relatively rare, and primarily seen in malnourished adults. In extreme cases, it can lead to scurvy — characterized by weakness, anaemia, bruising, bleeding, and loose teeth.

Added Health Benefits of Vitamin C

According to recent research, vitamin C may offer health benefits in these areas:

1. Stress. A deficiency in vitamin C is associated with many stress related disease. It is the first nutrient to be depleted in alcoholics, smokers, and obese individuals. And because vitamin C is one of the nutrients sensitive to stress, Moyad says naintaining levels of vitamin C can be an ideal marker for overall health.

2. Colds. When it comes to the common cold, vitamin C is not a cure, but some studies show that it may help prevent more serious complications. “There is good evidence taking vitamin C for colds and flu can reduce the risk of developing further complications, such as pneumonia and lung infections,” says Moyad.

3. Stroke. Although research has been conflicting, one study in the American Journal of Clinical Nutrition found that those with the highest concentrations of vitamin C in their blood were associated with 42% lower stroke risk than those with the lowest concentrations. The reasons for this are not completely clear. But what is clear is that people who eat plenty of fruits and vegetables have higher blood levels of vitamin C.