What are Vitamin C benefits for Health?
The cause of ancient haemorrhagic disease scurvy leads to the unrelenting search of Vitamin C, and since then it is very well recognised for the spectra of Vitamin C benefits it offers to the human race. Isolated in 1928, Ascorbic acid is essential for the development and maintenance of connective tissues in the body and formulations containing it are dominating the skincare industry.
In this article, we will explain Health benefits of Vitamin C:
- Provides strong Antioxidant Protection
- Protects From Numerous Cardiovascular Diseases
- Protects From Common Cold
- Vitamin C Immune Booster
- Speeds up the Fat Metabolism
- Reduces the Risk Of Neurodegenerative Diseases
- Improves Iron Absorption
- Vitamin C for Eye
- Provides Photo-protection
Revealed From Many Studies, Vitamin C Acts As An Enzyme, Co-Factor, Co-Substrate And A Potent Antioxidant For Various Body Reactions And Metabolic Processes.
Although, humans are unable to produce this vitamin due to the absence of the L-gluconolactone oxidase enzyme. Therefore, vitamin C intake purely depends on the diet; food that contains vitamin c, major sources are citrus fruits (oranges and grapefruit), kiwi, broccoli, brussels sprouts, green and red pepper, strawberries, tomatoes, cantaloupe, and potatoes.
Our body requires a certain amount of vitamin C daily dose to prevent various health problems.
Vitamin C Daily Requirement
According to the norms of NIH, the Vitamin C requirement per day depends on your age.
For Children – 15 To 45 Mg
- For teen (girl and boy) – 65 and 75 mg
- For adult men – 90 mg
- For adult women – 75 mg
- During pregnancy – 80 mg
First, let’s explore what Vitamin C supplement benefits we have if we take an adequate Vitamin C rich diet?
Provides Strong Antioxidant Protectio
Antioxidants are crucial for the human body as they prevent free radical damage. Free radicals are molecules, generated either due to UV radiations or pollutants exposure or as by-products of metabolic processes. These molecules are extremely reactive and can harm cellular components, which may become the base of certain diseases.
Here antioxidants play their role and are a potent antioxidant; the presence of ascorbic acid is significant to counter such free radicals.
According to research studies, vitamin C also helps to protect other vitamins like vitamin E and vitamin A from the deteriorating effects of oxidation.
But How Vitamin C Reverses The Effect Of Free Radicals?
By donating their electrons, free radical scavenger vitamin c neutralizes the free radicals. However, the transfer of electrons does not turn the antioxidants into free radicals as they are stable in any form.
Protects From Numerous Cardiovascular Diseases
A problem in which arteries become narrowed due to build-up of cholesterol in the wall of the artery. The reason behind is the oxidative modification of low-density lipoprotein (bad cholesterol).
Vitamin C helps to prevent this oxidation of LDL. Along with this, it also strengthens the wall of arteries by preventing unwanted adherence of white blood cells to the artery wall and synthesizing collagen.
By improving nitric oxide production and neutralize reactive oxygen species, Ascorbic acid helps to prevent specific problems occurring after certain cardiovascular therapies, consequently reduces hospital stay and helps in fast recovery.
Lowers Blood Pressure
Vitamin C also helps to reduce the blood pressure by enhancing nitric oxide production of endothelium and even suggested as an adjuvant for antihypertensive therapy.
Protects From Common Cold
Due to significant antihistamine effect and immune-boosting properties, vitamin C remarkably reduces the duration of the common cold.
Vitamin C Immune Booster
Vitamin C exhibits various significant positive impacts on the immune system of humans. It remarkably improves immunity by boosting the natural killer cell production and antimicrobial properties, chemotaxis and white blood cell growth.
Speeds Up The Fat Metabolism
Vitamin C is an essential component of muscle carnitine synthesis, which is very necessary for fatty acid metabolism. This helps in improving burning off excessive fat which leads to a reduction in obesity.
Reduces The Risk Of Neurodegenerative Diseases
Vitamin C also helps to synthesis catecholamine, an essential neurotransmitter needed for transferring signals necessary to regulate processes such as blood pressure, blood glucose levels, fight or flight response, and heartbeat.
Besides this, it also strengthens the neuron structure and survival. All these lead to improved recognition, free recall and vocabulary.
Improves Iron Absorption
Conversion of ferric iron into ferrous iron is also the main attribute of ascorbic acid. Vitamin c improves absorption of iron in the body, thereby preventing anaemia, weak immunity and cognitive impairment.
Vitamin C for eyes
In the eye lens, ascorbic acid is present in high concentrations.
Being a powerful reducing agent, it lowers oxidative stress and protects the lens. It is also beneficial for patients who are suffering from cataracts and macular degeneration. Except this, vitamin C maintains the integrity of the eye’s connective tissues and blood vessels.
Provides Photo Protection
Due to its extraordinary antioxidant properties, it protects skin from free radicals and the harmful effects of UVA and UVB rays. Not only this, but it also plays an essential role as anti aging, collagen synthesis and reducing melanin formation. Vitamin C Serum reduces the dark spots and hyperpigmentation by hindering the production of tyrosinase enzyme, which is crucial for melanin production.
All these vitamin C benefits provide human Health with a shield of protection from various diseases.
But, If the concentration of ascorbic acid Increases in our body! Well, it is found to have very low toxicity and does not cause any significant side effects if taken in high doses.
But, when its concentration rises too high, it may cause problems like,
- Abdominal Cramps
- High Uric Acid Secretion
- Other gastrointestinal issues
- Excessive Iron Absorption (leads to tissue damage in persons suffered from hereditary hemochromatosis)
Also, if postmenopausal women with diabetes who are taking high supplementation of vitamin C, found to be on the higher risk of cardiovascular diseases.
So, always try to maintain a balanced concentration of ascorbic acid in your body. However, some people are not able to maintain healthy levels of it and as compared to others, are at more risk of it inadequacy.
Who Is At More Risk Of Vitamin C Inadequacy?
Infants Fed On Boiled Cow’s Milk Instead Of Mother’s Milk
The mother’s milk is one of the rich source of Vitamin C and infants who rely more on cow’s milk instead of mother’s, found to be at risk of its deficiency.
People Suffering From Chronic Diseases
Individuals with chronic hemodialysis, intestinal malabsorption, cachexia, and end-stage renal diseases found to be at more risk of vitamin C deficiency.
According to some studies, passive smokers are also at risk of having vitamin C insufficiency due to lower plasma and leukocyte ascorbic acid levels.
People Who Are Consuming Limited Food
Eating only one variety of fruits and vegetables which contain no dietary ascorbic acid can cause it deficiency.
These are some conditions which you should take care to protect yourself from vitamin C deprivation.
Last But Not Least!
Vitamin C interactions with some of the medications, for instance.
According to some studies, it is found that antioxidant properties of vitamin C may protect tumour cells from the effect of radiation and chemotherapeutic medications. However, other studies deny it.
By combining with medicines of this class, vitamin C may enhance the levels of high-density lipoproteins.
Therefore, always contact your physician before having any supplementation of ascorbic acid.
So, By taking care of these things and having an adequate Vitamin C rich diet or taking Vitamin c supplement and right dose of vitamin c tablets, you will be more immune and get an active healthy life.