Health benefits of vitamin C.
What is vitamin C?
Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that is essential for human health. It plays a critical role in many biological processes, including the synthesis of collagen, the absorption of iron, and the maintenance of the immune system.
Vitamin C is also a powerful antioxidant that helps protect cells from damage caused by free radicals, which are harmful molecules that can contribute to the development of chronic diseases.
Although humans cannot produce vitamin C on their own and must obtain it through their diet. Fortunately, it is found in many fruits and vegetables, including citrus fruits, kiwi, strawberries, broccoli, and red peppers.
The recommended daily intake of vitamin C for adults is around 90 mg per day for adult men and 75mg for adult women.
Health benefits of vitamin C
Our human body needs vitamin C for many things. It is great for the skin, promotes healthy cell growth, improves the immune system, etc. Here are the health benefits of vitamin C;
Boosts the immune system
Vitamin C helps boost the immune system by stimulating the production of white blood cells, which are essential for fighting infections and diseases. For instance, vitamin C can treat and prevent respiratory system infections, by enhancing immune system functions.
Antioxidant properties:
Vitamin C is a powerful antioxidant that helps protect the body from free radicals, which can cause cellular damage and increase the risk of chronic diseases.
Skin health
Vitamin C is essential for the production of collagen, which is a protein that is essential for maintaining the health of the skin, bones, and muscles. Collagen is important in healing wound scars on the skin, among other things.
Improved absorption of iron
Vitamin C enhances the absorption of iron from plant-based foods, which can help prevent iron deficiency anemia.
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Eye Health
Furthermore, Vitamin C is essential for the health of the eyes, and studies have shown that it may reduce the risk of cataracts and age-related macular degeneration.
Lowered risk of gout
Studies have shown that vitamin C may lower the risk of gout, which is a type of arthritis that causes painful swelling in the joints.
How Vitamin C Helps the Body
Vitamin C plays several important roles in the body. What vitamin C does for the body includes;
Acts as an antioxidant:
Vitamin C is a powerful antioxidant, which means it helps protect cells from damage caused by harmful molecules called free radicals. Free radicals can contribute to the development of chronic diseases such as cancer, heart disease, and arthritis.
Supports immune function:
Vitamin C is essential for the proper functioning of the immune system. It acts as an antioxidant and helps stimulate the production and activity of white blood cells, which are the cells that protect the body against infection and disease.
Helps with the production of collagen:
Collagen is a protein that is an important component of skin, bones, tendons, and other connective tissues. Vitamin C plays a key role in the production of collagen, which helps maintain the strength and elasticity of these tissues. It helps the body form new tissue, which can speed up the healing process.
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Enhances iron absorption:
Vitamin C can enhance the absorption of iron from plant-based foods. Iron is an essential mineral that is important for the production of red blood cells, which carry oxygen throughout the body.
May reduce the risk of chronic disease
Some studies have suggested that vitamin C may help reduce the risk of chronic diseases such as cancer, heart disease, and stroke.
How much vitamin C is too much? Side Effects of Vitamin C
Vitamin C much like everything else can be dangerous when consumed in overdose. This is why we advocate for healthy eating through a balanced diet. Remember, self-love is doing what’s good for your well-being, and it may not always be easy things.
While vitamin C is generally considered safe and well-tolerated, the side effects of vitamin C when overdosed may include;
- Digestive issues: High doses of vitamin C can cause digestive issues like diarrhea, nausea, and stomach cramps.
- Headache: Some people may experience headaches when taking high doses of vitamin C.
- Kidney stones: High doses of vitamin C can increase the risk of kidney stones, particularly in people with a history of kidney stones.
- Interference with certain medical tests: High doses of vitamin C can interfere with certain medical tests, such as blood glucose tests.
- Iron absorption: High doses of vitamin C can interfere with the absorption of iron, which can lead to anemia.
Remember, Always consults with a healthcare professional before starting any new vitamin or supplement regimen. Our bodies need specific treatment and professionals are the best to specify how much you need depending on your body’s needs.
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