We need a lot of Vitamin C to stay healthy, but how much do we need? An adult man requires about 70 mg of vitamin C per day. The best sources of vitamin C are citrus fruits and fresh vegetables. Because vitamin C is highly susceptible to oxygen reactions, it is challenging to preserve in food. That's why it's added to certain fruits to keep them from browning. In this article, we'll talk about the health benefits of Vitamin C and some of its side effects.
The best sources of vitamin C are citrus fruits - Photo by Bruna Branco
Health Benefits of Vitamin C
Taking vitamin C supplements may have many health benefits. Among these are reduced oxidative stress and reduction of chronic inflammation, which are associated with high levels of toxins in the body. Vitamin C also plays a role in producing glutathione, a master antioxidant that protects the body against oxidative stress, toxins, alcohol, and persistent organic pollutants. Glutathione is a crucial antioxidant that helps the body detoxify potentially harmful compounds, such as free radicals. Low glutathione levels are associated with various conditions, including macular degeneration, Alzheimer's disease, and Parkinson's disease.
Though vitamin C does not entirely cure a common cold, it may help prevent severe complications from developing. High doses of vitamin C have been shown to reduce the risk of pneumonia and lung infections. High levels of vitamin C have also been associated with lower chances of stroke, although the reasons behind this protective effect are not entirely understood. People who eat a lot of fruits and vegetables have higher levels of vitamin C in their blood. This is because vitamin C helps the body absorb iron and calcium.
Vitamin C is one of the essential nutrients for our bodies, supporting the immune system and helping the body fight infections. Studies show that vitamin C can delay the onset of cataracts by about ten years and protect the heart and blood vessels. It is also involved in synthesizing collagen, which helps the body keep its tissues young and flexible. For these reasons, vitamin C supplements may be beneficial for our health.
Another benefit of vitamin C is its ability to protect the skin from ultraviolet radiation. UV radiation can damage the skin, creating free radicals. This oxidative stress can lead to premature skin aging and may even increase the risk of skin cancer. Studies show that vitamin C can reduce UV-related DNA damage in keratinocytes, inhibiting inflammatory cytokines. These results have been confirmed in preclinical studies.
Side Effects of Vitamin C
The use of vitamin C in the diet is generally safe in healthy people. However, it has some side effects, especially in large doses. High doses of vitamin C can acidify the urine and cause kidney stones. It also affects the antioxidant-prooxidant balance, causing oxidative stress and cell and tissue damage. In addition, too much vitamin C can result in excess iron, a problem common among people with blood disorders.
Over-the-counter vitamin C may cause diarrhea and heartburn. Fortunately, this is only a temporary side effect. It disappears once the dose is reduced. You should contact your doctor immediately if you notice any of these side effects. Diarrhea, however, is a symptom of reaching your maximum saturation with vitamin C through oral ingestion. Contact your doctor if the side effects are persistent or persist after stopping treatment.
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Signs of Deficiency
If you're not getting enough vitamin C, you might have some of the symptoms listed above. You might notice your hair is dry and splitting. You may also experience bleeding gums or nosebleeds. In severe cases, you could even lose your teeth. Skin conditions associated with a vitamin C deficiency include scurvy, which causes dry, scaly skin and painful sores. Symptoms of vitamin C deficiency include a poor wound healing rate, a decreased ability to fight infections, and fatigue.
Vitamin C deficiency symptoms include fatigue, bleeding gums, and tooth decay. A deficiency may manifest in poor immune function, scaly skin, and anemia. Adult men and women require approximately 90 milligrams of vitamin C daily. This is an essential nutrient for keeping your bones healthy and absorbing iron. Try eating more citrus fruits and drinking citrus juices to increase your vitamin C intake.
Symptoms of vitamin C deficiency can range from mild fatigue to severe muscle aches. It may also manifest as joint pain, and it may be the first sign that you are deficient in the nutrient. Vitamin C is also a potent antioxidant that helps fight inflammation. Ascorbic acid helps your body absorb iron and is essential to many multivitamin supplements. You should consult a doctor if you're suffering from one of these symptoms.
Nutrition Source
Vegetables and fruits are the best sources of vitamin C.
- Strawberries
- Citrus (lemon, kiwi, grapefruit, oranges)
- Bell peppers
- White potatoes
- Tomatoes
- Cruciferous vegetables ( Brussels sprouts, cauliflower, cabbage, broccoli)
