Health Benefits of Vitamin C Foods Sources

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In the 1970s, Nobel laureate Linus Pauling advocated regular megadoses of vitamin C to treat chronic ailments like colds. By scavenging damaging free radicals, water-soluble vitamin C is crucial for the healing of wounds and illnesses. Collagen, a fibrous protein prevalent in connective tissue and necessary for a number of body functions, is also produced with its assistance. 12 to 24 oranges per day are the recommended dosage to preserve health, but taking too much can have the opposite impact. Vitamin C is an antioxidant that aids hormone creation, nerve function, and wound healing.

Vitamin C's Role in the Body:

Ascorbic acid, another name for vitamin C, is essential for tissue development, growth, and repair. Collagen synthesis, iron absorption, immune system performance, wound healing, and cartilage preservation are all affected.

Vitamin C also assists the body in preventing serious harm and fighting off conditions including cancer, heart disease, and arthritis. Maintaining adequate amounts of water-soluble vitamin C in the body is crucial. It is readily absorbed in food and tablet form, and when paired with iron, it can improve iron absorption. Stay within the safe daily limit of 2,000 milligrammes for vitamin C to prevent diarrhoea and stomach upsets. Scurvy, a malnourished adult condition, can result from vitamin C deficiency.



Vitamin C Food Health Benefits:

When consumed as fruits, vegetables, and other produce, food offers vital nutrients, such as fibre, minerals, and vitamin C. Red pepper or a cup of orange juice might satisfy the suggested daily consumption.

Collagen development can be greatly improved along with neurotransmitters and the immune system through the water-soluble vitamin C in fruits and vegetables. It lowers heart disease risk and promotes collagen growth in blood vessels, connective tissue, bones, and teeth. Infections, bleeding gums, slow wound healing, anaemia, and scurvy can all result from deficiencies.


1. May reduce your risk of contracting a chronic disease.

Vitamin C protects cells from free radical damage, reducing oxidative stress and chronic illness risk. The blood antioxidant levels can rise by up to 30% with increased vitamin C intake, supporting the body's natural defences and reducing inflammation.


2. Might possibly help decrease high blood pressure

Blood pressure can be lowered by vitamin C in both healthy and high-risk people, according to research. Studies show that vitamin C lowers blood pressure via dilating blood arteries. In healthy adults, vitamin C reduces systolic and diastolic blood pressure by 3.8 and 1.5 mmHg, respectively. However, in high-risk individuals, it lowers by 4.9 and 1.7 mmHg although it is unclear what its long-term effects are.


3. May lower the chance that you will develop heart disease

The risks of LDL cholesterol, HDL cholesterol, and high blood pressure all contribute to heart disease. Vitamin C may, possibly, help to lower these risk factors by as much as 25% according to a study done on patients with a risk of heart by consuming at least 700 mg of vitamin C daily. However, there is currently insufficient evidence linking vitamin C consumption to an increased risk of developing heart disease. Foods high in vitamin C can reduce blood triglyceride and LDL cholesterol levels by at least 500 mg per day, however, this does not always translate to a better lifestyle.



4. Could reduce the likelihood of gout attacks and lower blood uric acid levels.

4% of American adults suffer from severe arthritis known as gout, which causes inflammation in joints, particularly the big toe joints. Gout attacks can be prevented by consuming vitamin C, which can lower blood uric acid levels and improve overall health. Consuming more vitamin C leads to lower blood levels. Additionally, 46,994 healthy guys who took vitamin C supplements during a 20-year period had a 44% decreased risk of developing gout.


5. Increases immunity

Because of its function in the immune system, vitamin C is crucial for boosting immunity. It is vital to the skin's defence system as an antioxidant because it encourages the growth of lymphocytes and phagocytes, enhances their effectiveness and defence against dangerous substances like free radicals, and increases their resistance to them. Vitamin C is actively transported to the skin where it supports skin defences and improves immune system function as a whole.


6. Slows Skin Aging

Antioxidant vitamin C helps make skin look younger by decreasing dryness and wrinkles. Increased consumption minimises wrinkles, according to studies, and topical treatments are also effective.



7. Production of Collagen

Vitamin C is crucial for collagen production, a vital protein in connective tissues like organs, hair, skin, and nails. According to a 2015 study, administering vitamin C topically to the skin enhanced collagen formation, giving the skin a more youthful appearance and promoting faster wound healing. This demonstrates how crucial vitamin C is for preserving good skin and fostering general well-being.


8. Combination of Iron and Vitamin C help in Better Absorption

Iron and vitamin C work together to increase absorption, promoting hormone production, growth, and oxygen supply. Consuming heme iron, which is present in meat and shellfish, as well as nonheme iron can enhance absorption. This combination facilitates healthy growth and development while making it easier for the body to absorb nonheme iron.


9. Prevents anaemia due to a lack of iron

An anaemia condition results when the blood lacks enough red blood cells to transport oxygen through the body. The most typical kind involves a lack of iron, which is necessary for the body to produce red blood cells. Because vitamin C aids in nutrient absorption, treating anaemia with vitamin C and iron supplements is advised. A 2019 study indicated that iron supplementation alone reduced anaemia just as much as vitamin C, which enhanced iron absorption by 67%, according to a 2020 study. The type of iron consumed may have an impact on the outcomes; nonheme iron from plant sources is more easily absorbed when combined with vitamin C. The ideal combination for treating anaemia has to be determined through additional research.



Suggested Amounts

Men need 90 mg daily vitamin C, and women 75 mg, with higher levels during pregnancy and breastfeeding. Smokers should consume 35 mg more than the RDA. The Tolerable Upper Consumption Level (UL) for vitamin C is 2000 mg per day, although going over this amount may result in diarrhoea and stomach distress. Under some circumstances, doses greater than the UL are occasionally administered.


In Conclusion:

Like many other minerals and nutrients that our bodies need to function optimally; Vitamin C stands out as its many benefits are required by all irrespective of what our daily activities are. Put simply, daily or regular intake of vitamin C is essential.

While some have to rely on vitamin C supplements to have their vitamin C needs met; most foods are ready sources of vitamin C and these are often readily available and affordable to be able to source. Most people should meet their daily vitamin C needs regardless of their location. Adequate vitamin C intake is crucial for maintaining a healthy immune system, connective tissue, heart, and blood vessels. Citrus fruits, vegetables, and other fruits and vegetables contain essential amounts.

Vitamin C-rich foods enhance wellness and illness prevention. The absorption of this water-soluble vitamin requires diet or supplements. Added antioxidants, lower blood pressure, gout prevention, iron absorption, immunity, and a lower risk of dementia and heart disease are just a few advantages.

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