10 Best Health Benefits of Vitamin C
Yes! You are right. It is an Orange!. When we talk about Vitamin C, Orange fruit flashes in everyone’s mind. Some of you may think about lemons. But when we see an orange we feel the fresh energy, when we inhale its fragrance of it we feel the power of freshness in our body. The USA is the second-largest producer and the third country which consumes Oranges more.
What is Vitamin C?
L-ascorbic acid, more commonly known as vitamin C, was first discovered in 1912 when chemist Axel Holst and his assistant Theodor Frølich purified it from lemon juice.
It is one of the most studied nutrients and has been linked to fighting infections, boosting immune function, and reducing the risk of cancer and heart disease, among other things.
That is why we are writing about its benefits for your health today! So keep reading to learn about vitamin C’s incredible properties and how you can incorporate it into your diet in many ways.
What are the Benefits of Vitamin C?
According to NIH, Vitamin C is an essential micronutrient for humans. Vitamin C reduces cancers, prevents heart diseases and strokes, improving eyesight.
Apart from the important benefits, vitamin c is required to make collagen, which acts as a major building block for bones, blood vessels, and tendons.
When we don’t get enough vitamin c in our diets, it can lead to scurvy. It’s also important for immune function—when you’re sick or stressed out, your body requires extra supplies of vitamin c so it can support your immune system better.
Let’s see the benefits of vitamin c in detail.
1. Vitamin C Influence on Immunity
As an antioxidant, it can help the body combat free radicals, reducing inflammation and increasing immunity. It can help your skin stay healthy and act as a barrier against hazardous substances entering your body.
2. Vitamin C aids in Reducing Cancer
People who consume a lot of vitamin C from fruits and vegetables may be less likely to get cancers like lung, breast, and colon cancer.
It is unclear whether taking high amounts of vitamin C is beneficial as a cancer treatment. The effects of vitamin C appear to be dependent on how it is supplied to the patient.
Oral vitamin C doses do not enhance blood levels of vitamin C nearly as much as intravenous doses administered via injection.
A few animal and test-tube studies suggest that very high blood levels of vitamin C may reduce cancers.
3. Vitamin C Deficiency Causes Scurvy
Scurvy is a disease that highlights the need for vitamin C in the body. Scurvy is known as the pirate and sailor’s illness. Because they ran short of citrus and other vitamin C–rich foods on their long trips.
As the insufficiency worsens, it can cause joint pain, Gum swelling or bleeding, and eventual tooth loss and Hair loss.
According to Michelle Zive, RD, a NASM-certified nutrition coach located in San Diego, scurvy is less of a problem now that we know consuming foods high in vitamin C can help avoid it.
4. Vitamin C and Stress
Lack of vitamin C has been linked to a variety of stress-related illnesses. In alcoholics, smokers, and obese people, it is the first nutrient to be depleted. Because vitamin C is one of the minerals that are susceptible to stress,
5. Vitamin C Strengthening bones
Vitamin c deficiency is linked with a greater risk of osteoporosis. Because of its capacity to enhance bone density, Vitamin C supplements have recently been recognized as playing a significant role in the prevention and treatment of osteoporosis.
6. Vitamin C Treats colds
“Vitamin C may aid to shorten the duration of a cold, but data doesn’t necessarily support taking it to prevent a cold,” Moore says.
High dosages of vitamin C may shorten the duration of a cold, but they have little effect on preventing or reducing cold symptoms, according to a study published in the Cochrane Database of Systematic Reviews.
Taking large doses might help prevent cold symptoms.
7. Vitamin C Improves eyesight
Studies have shown a link between low levels of vitamin c intake and macular degeneration (loss of central vision). Taking oral vitamin C supplements in combination with other vitamins and minerals seems to prevent age-related macular degeneration (AMD) from worsening.
Some studies also suggest that people who have higher levels of vitamin C in their diets have a lower risk of developing cataracts.
8. Vitamin C Prevents heart disease
According to research presented at the American Heart Association epidemiology meeting, vitamin E supplements and vitamin C-rich meals are only beneficial if taken before symptoms of heart disease appear.
The theory behind antioxidant vitamins like vitamin E and C is that they can counteract cholesterol’s artery-clogging effects.
It lowers blood pressure, triglycerides, and bad cholesterol while raising healthy cholesterol levels.
9. Vitamin C Prevents strokes
Research suggests that high intakes may reduce stroke risk by as much as 40 percent in some people.
Despite contradictory findings, one study published in the American Journal of Clinical Nutrition discovered that people with the greatest levels of vitamin C in their blood had a 42 % significantly lower risk of stroke than those with the lowest levels.
The causes behind this are not fully understood. However, persons who consume a lot of fruits and vegetables have greater blood levels of vitamin C.
10. Vitamin C on skin Aging
Vitamin C impacts cells both within and outside the body, and its antioxidant capabilities can help with aging. A study published in the American Journal of Clinical Nutrition looked at the relationship between food consumption and skin aging in 4,025 women between the ages of 40 and 74.
It discovered that increased vitamin C intakes were connected with a lower risk of wrinkled skin, skin dryness, and a better skin-aging look. Furthermore, topical Vitamin C therapies have been demonstrated in several studies to minimize wrinkles.
Vitamin C is water-soluble, and the nutrient which our body does not produce, we should get it from the foods we eat, so let’s check out the foods providing us vitamin C.
Fruits, Vegetables & Herbs with a High Vitamin C
Here are some foods that include vitamin C, as well as flavonoids and bioflavonoids that work with vitamin C, as suggested by the National Institutes of Health.
The NIH Dietary Supplement Label Database contains all recommended daily values (DV). Their vitamin C content and daily values are listed below:
- Kiwi One kiwi has 72 mg of vitamin C or 80% of the daily value.
- Guava contains 125 mg of vitamin C or 139 percent of the daily value.
- Blackberries A cup of blackberries has 30 milligrams of vitamin C or 33% of the daily value.
- Papaya A large papaya has 475 milligrams of vitamin C or 527 percent of the daily value.
- Limes and Lemons One lime has 19 milligrams of vitamin C or 21% of the daily value.
- Strawberries One cup of sliced strawberries has 97 milligrams of vitamin C, which is equivalent to 107 percent of the daily value.
- Oranges One orange has 112 milligrams of vitamin C, which is equivalent to 124 percent of the daily value.
- Chili Peppers (Red and Green) Vitamin C is found in 64.7 milligrams (mg) per red chili pepper, Which is slightly more than 100% of the daily value.
- Peppers (bell) A cup of chopped red bell peppers have 190 milligrams of vitamin C, which is 211 percent of the daily value.
- Thyme and parsley One teaspoon of thyme, for example, has 1.3 milligrams of vitamin C, or 1.4 milligrams of vitamin C.
- Leafy Dark Green Vegetables Garden cress, kale, mustard greens, Brussels sprouts, cauliflower, and broccoli are all examples.
- One stalk of broccoli (about 1 2/3 cup) contains 134 milligrams of vitamin C or 148 percent of the daily value.
- Potatoes One medium potato has 42 milligrams of vitamin C or 70% of the daily value.
Recommended Amounts of Vitamin C
The Recommended Dietary Allowance (RDA)
For aged 19 and older are 90 mg per day for men and 75 mg per day for women. The dose increases to 85 mg and 120 mg daily during pregnancy and lactation, respectively. Because smoking depletes vitamin C levels in the body, smokers should take 35 mg more than the RDA.
The Acceptable Upper Intake Level (UL) is the highest daily intake that is unlikely to have a negative impact on health. The upper limit for vitamin C is 2000 mg per day; exceeding this quantity may cause gastrointestinal upset and diarrhea. Only in certain circumstances, such as under medical supervision or in controlled clinical trials, are amounts greater than the UL utilized.
Never take more than 1,000 mg per day without consulting a physician. You should also contact your doctor if you experience one or more symptoms associated with too much vitamin c in your body.
Is it better to supplement or not?
Supplementation is not for everyone. Many physicians recommend getting nutrients from whole foods, which contain a wide variety of vitamins and minerals that your body needs in its natural state.
But if you’re worried about vitamin c deficiency, or simply want to supplement your diet with a little extra vitamin c, there are plenty of health benefits to enjoy!
Can you overdose on vitamin c?
Too much vitamin c will produce side effects such as diarrhea, nausea, cramps, and skin irritation in many people.
If you are one of those unlucky ones who can’t tolerate even moderate amounts of vitamin c or experience negative side effects from taking it, then it’s a good idea to talk to your health care provider about other supplements that can help reduce inflammation and boost immunity instead.
It’s also possible to get too much vitamin c from dietary sources alone if you aren’t careful; most Americans consume more than enough of it without having to supplement.
I’m going to have an Orange now. What is your vitamin c food today?.