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Vitamin C Benefits: Its Importance in our Lives

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vitamin C

Over the past decade, the significance of vitamin C to the body has been met with modest acclaim and has gained traction to becoming one of the most talked-about vitamins today, and for a good reason. Also known as ascorbic acid, people generally believe that vitamin C is most helpful when one comes down with a common cold. But that is severely downplaying what this wonder nutrient is capable of in the body.

Vitamin C’s crucial role in the formation and preservation of the blood vessels, muscles, collagen, and cartilage in the bones is one of the reasons this vitamin is important. Ascorbic acid mainly deals with the repair and growth of body tissues, making it one of the essential vitamins for muscle growth and bodybuilders. Vitamin C is also an immune support vitamin and provides an immune boost for kids and the full-grown. In addition, the nutrient’s antioxidant properties offer protection to the skin cells from free radicals emitted by the sun’s radiation, X-rays, active or passive tobacco smoking, and the reactive oxidative species within our body system.

We’re only just scratching the surface here with the above benefits. The Brevard Health Alliance and WebMD let us know that recently published research in Seminars in Preventive and Alternative Medicine revealed that in 10 years, over 100 case studies have brought about an increase in the list of apparent benefits of ascorbic acid. More studies have shown that vitamin C offers various protective roles in our cardiovascular and ocular health, mitigates the threat of cancer and stroke and promotes longevity.

Vitamin C is water-soluble and can’t be produced naturally in the body, it can’t be stored either, so we depend on our daily food sources to replenish. It is available in numerous kinds of food, including fruits and leafy vegetables like citrus fruits, kiwi, tomatoes, green and red bell peppers, potatoes and broccoli. Daily, most people acquire the nutrient from diet alone.

What Happens if my Body lacks Vitamin C?

Vitamin C deficiency could result from a poor diet plan, smoking habits, gastrointestinal complications and certain types of cancer afflictions. If left unchecked, vitamin C deficiency halts collagen replacement and production in the body. Consequently, body tissues start disintegrating, and cell repairs stop. Other deficiency symptoms include slow wound healing, split and brittle hair ends, scurvy, joint and muscle pains, general weakness, and bruises on the skin surface.

How much Vitamin C do I Need Daily?

According to the National Institutes of Health, the recommended dietary allowance, RDA, for an adult male and female are 90mg and 75mg per day, respectively.

AGE RDA (MALE) RDA (FEMALE)
0-6 months 40 mg 40 mg
7-12 months 50 mg 50 mg
9-13 years 45 mg 45 mg
14-18 years 75 mg 65 mg
19 years and above 90 mg 75 mg

However, the recommended dietary allowance for vitamin C is only a marker for decent health. The body can accommodate and utilize this vitamin at much higher doses. The maximum amount of ascorbic acid that should be taken daily by an adult and is unlikely to cause harm is 2000mg/day. Studies have shown that 500mg to 1500mg daily doses could achieve impressive cardio, eye and immune health results. Only an average of 15% of adults even bother to have up to 5 of the recommended 9 servings of fruits and vegetables per day. Unless you fall under that measly 15%, chances are you need to utilize vitamin supplements.

What are Vitamin C’s Benefits?

Read on to find out how Vitamin C can and will improve your overall state of health.

  1. Its Antioxidant attributes help protect from chronic disease

Free radicals are toxic substances that can be found in the body and on the skin. They are very harmful and cause damage to the body’s tissues and cells by increasing oxidative stress. A buildup of these toxic wastes in the body could lead to serious health problems like cardiovascular (heart) disease and cancer. Antioxidants act to neutralize and eliminate these free radicals.

  1. It fortifies the immune system

The spectacular effect of vitamin C on the immune system is arguably the nutrient’s most prevalent value. It is an immune support vitamin, and deficient people suffer from constant infective attacks attributed to a weakened immune system. Evidence shows that vitamin C protects the immune system from oxidative stress, helps it in battling and terminating microbes, and although taking a dose won’t make that sniffly nose dry up instantly, it will get you to recovery town a lot faster.

  1. It slows down ageing and improves the skin’s appearance

Just like biotin and collagen, vitamin C works as an antioxidant with other micronutrients to keep your skin and hair looking healthy and supple. According to a release by the American Journal of Clinical Nutrition, research conducted with the help of thousands of women between the ages of 40 and 75 found that higher Vitamin C ingestions were accompanied by a lower tendency to develop wrinkles and dry skin. Skin ageing appearance is also improved. Some studies have shown that topical treatments with vitamin C as a key ingredient could reduce the appearance of wrinkles and improve age-related macular degeneration. Based on this benefit alone, vitamin C is undoubtedly one of the essential women vitamins.

  1. Vitamin C is a catalyst for collagen synthesis

Collagen is the main constituent of the connective tissues around the body and makes up about 2% of fibrous and muscle tissue. It is a vital part of several body tissues and organs like the bones, cartilages, ligaments, tendons, eyes, blood vessels and, of course, our skin, hair and nails. Collagen is the most abundant scleroprotein in our body, and it depends on vitamin C for its synthesis. Vitamin C-based topical preparations increase the skin’s collagen production. Increased collagen replacement and synthesis means faster wound healing and younger-looking skin. This is another benefit that essential women vitamins must provide.

  1. Ascorbic acid helps improve brain function

Vitamin C plays a vital role in the synthesis of neurotransmitters in the brain, and the enhancement of cognitive function. In other words, it is a vitamin that helps with concentration. A published study in the September issue of Nutrients magazine elaborated that cognitively integral study participants had higher concentrations of ascorbic acid than those with impaired cognition. This entails that higher doses of vitamin C may increase brain function.

Conclusion

At reasonable doses, vitamin C supplements are generally safe. It is advisable to use daily multivitamin capsules or tablets in addition to a rich and varied diet. This is because most people don’t get enough vitamin C and numerous other nutrients. Discuss with your primary healthcare professional first before deciding to take supplements long-term.

 

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