Vitamin C is one of the most important nutrients among a variety of nutrients. While it is a prominent antioxidant, it also helps in maintaining bones, blood vessels, and skin. There are a lot of supplements available in the market which helps provide vital vitamin c. A much better option for taking vitamin c is through fruits, vegetables, and many other foods with a huge vitamin c presence. There are many different names through which we can recognize vitamin c; they namely include ascorbic acid or l-ascorbate. The body is not capable to store vitamin c so people have to intake it daily to maintain the right levels.
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Why do we need vitamin c?
There are various functions that a body has to perform which are pushed with the help and presence of vitamin.
The presence of vitamins helps the body produce very important collagen and other vital neurotransmitters.
As we already discussed vitamin c acting as an antioxidant, it helps to remove all the objects which are unwanted in the body.
Iron could easily absorb in the body due to the presence of vitamin c.
The immune system gets the required boost through vitamin c.
The process of healing wounds enhances.
There is a substance known as reactive oxidative species in the body which is one of the causes of oxidative stress. This can cause damage to cells. Now, this is is where vitamin c plays a crucial part in reducing inflammation and reduces the chance of various conditions which might cause serious damage to your body. Cancer is one such condition and vitamin c plays an important role in negating the damage. There is a medical condition called scurvy which is mainly caused due to low level of vitamin c. this might affect you with problems like losing teeth, exhaustless, tiredness, bleeding gum, or swollen joints.
Other benefits 1) Wound healing There is a substance called collagen which is present in muscles, skin, and other tissues. Collagen Is responsible for quick healing. People with a low intake of vitamin c might not be able the produce enough vitamin c and thus their healing power depletes. This is the reason doctors refer supplements for vitamin c when a patient is recovering from a wound.
2) Cardiovascular health There is good research that says vitamin c plays a very vital role in developing antioxidant properties, it helps the blood vessels widen, it enhances nitric oxide production. These benefits are more than enough to understand how important a role vitamin c plays in our body and helps us against any kind of heart disease.
3) Cataracts and age-related macular degeneration Some researchers have shown that vitamin c can play a crucial role in slowing down the process of muscular degeneration, which starts progressing with age. The risk of cataracts Is also lowered with the help of vitamin c. although there still needs to have plenty of more researches to understand the in-depth role of vitamin c in these 2 issues.
Diabetes There was a very crucial study conducted in 2019, where a group of 31 people in their 60’s were examined. They were tested that if taking vitamin c supplements does any good and helps make some difference in glucose level after eating. The study was conducted over 4 months and it was realized that taking a supplement of vitamin c improved their blood pressure and glucose level in contrast opposite to when they were taking placebos. The study gave a very optimistic result that vitamin c could one day become a successful treatment of diabetes.
Anemia To combat iron deficiency anemia, many professionals recommend the supplements of vitamin c with iron tablets. However, a study conducted last year bought 2 groups of people. One took the iron supplement and the other took vitamin c along with an iron supplement and interestingly both the groups recorded a similar increase in iron. Thus vitamin c in this case was termed kind of unnecessary.
Pollution Air pollution has developed into one of the most deadly causes of death in recent years. The pollution has significantly increased over the few decades and many parts of the world are already facing a crisis-like situation due to it. a recent study in the case suggests that if an individual takes a combination of vitamin c and vitamin e regularly, it can have a very promising impact as the combination acts as an antioxidant and can help in reducing the chance of asthma and chronic disease.
Allergies A study conducted in 2018 suggests that people taking a high dose of vitamin c will end up reducing the chances of any allergic symptoms. The studies also proved that people with low levels of vitamin c were more exposed and has high chances of contracting any allergic symptoms and a full-fledged allergic reaction.
Motion sickness A very interesting study conducted in 2014 gave a group of people supplements of vitamin c and another group was given a placebo. The person who has supplements had a lower level of sickness when they were put on a life raft in the wave pool.
Can vitamin c help treat the common cold? A lot of specialists believe that vitamin c can treat the common cold. But a lot of researches don’t verify the claim. But there are certainly claim that taking a dose of 200 milligrams every day might help people who are working under conditions of extreme physical activity or are working under cold climate or have a low level of vitamin c.
Vitamin c and cancer therapy Although the claim has many times been denied by a lot of experts but is often believed that vitamin c might help against cancer. We already know how vitamin c is critical against oxidative stress and one should know that these oxidative stresses are known to damage cells, thus playing a role in cancer. There is a study conducted in 2015 that suggests that the presence of a high amount of vitamin c might help the body against a different type of cancerous tissue.
Requirement
The dietary supplement office has issued a guideline for people telling them the amount of daily vitamin c requirement for different age groups.
Different sources of vitamin c There are varieties of different ways through which one could ensure regular and appropriate intake of vitamin c. eating vegetables and fresh fruits are one of the best sources. It is also advised to eat raw vegetables and fruits because many times cooking them might destroy the necessary vitamins.
Who is at risk of deficiency? If you are a passive smoker then you will certainly face a deficiency. Even staying near secondhand smoke might be lethal for the body and one should avoid such places. It is also suggested largely to intake a variety in your diet. Sticking onto a similar diet might also be not sufficient to provide you with a variety of nutrients important for the body. Infants who regularly drink the boiled milk might also face a deficiency of vitamin c.
Do people who smoke need more vitamin c? It all comes down to oxidative stress. If you are a smoker or are near to extreme pollution that means you might face oxidative stress. Studies have already made it very clear that people who do not smoke have a low level of oxidative stress in comparison to those who are regular smokers. ‘
How much is too much? Excess of anything is bad. Even the goodwill turns bad if it is done in excess. Thus it Is always advised that though taking a large amount of vitamin c might not cause too much damage but if the body is not able to absorb it properly then it might land you in trouble. Diarrhea or another discomfort might arise giving you some unwarranted pain. If you are taking a lot of vitamin c through supplements then it might become the cause of kidney stones.
Summary The specialist has marked vitamin c as one of the most important antioxidants which have an ample amount of qualities to help the body grow in the right way. The best source for vitamin c is still fruits and vegetables. Multivitamin supplements containing vitamin c might also be helpful but it is often recommended to have a consultation of a professional before continuing it for good.
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