Vitamin C Health Benefits:
The following content details about Vitamin C Health Benefits.
Vitamin C Information Guide:
Introduction: Vitamin C is a water soluble vitamin and a powerful antioxidant. Vitamin is also known as ascorbic-acid and L-ascorbic acid. This vitamin is found in food and used as a dietary supplement. It is available as generic medication and over-the-counter. Vitamin C supplements can be taken by mouth or by injection. It is in the list of World Health Organization’s Essential Medicines. Vitamin C is involved in protein metabolism.
Vitamin C helps in protect in heart disease, prevents scurvy, repairs and regenerate tissues, absorbs iron, and decreases bad cholesterol. Vitamin C is required for biosynthesis of collagen neurotransmitters and L-carnitine. As we known collagen is an important component that helps in healing wounds. It also generated other antioxidants within the body. Vitamin C plays an important role in immune function and improves the absorption of iron that is presents in plant-based food.
Human body generally does not make vitamin C on its own and does not store it, so it is important to include the foods that contain vitamin C in our diet. As vitamin C is not a vitamin that your body produces, it is often common to have vitamin C deficiency.
The total body content of vitamin C ranges from 300 mg to about 2 g. High levels of vitamin C are maintained in cells and tissues, and are highest in white blood cells, eyes, adrenal glands, pituitary gland, and brain. Low levels of vitamin C can be found in extracellular fluids, like red blood cells, plasma, and saliva.
Signs of Vitamin C Deficiency Symptoms
- Weigh gaining because of slow metabolism.
- Weakened immune system.
- Joint and Muscle aches.
- Swollen/inflammation of gums.
- Bleeding gums.
- Muscle weakness.
- Digestive disorders.
- Nose bleeding.
- Swollen and painful joints.
- Dry and red spots on the skin.
- Leg rashes.
- Capillary fragility.
- Dry and splitting hair.
- Easy bruising.
- Slow wound healing.
Long Term Problems of Vitamin C
- Heart stroke.
- High blood pressure.
- Cancers (Some type of cancers).
- Gallbladder diseases.
Vitamin C Health Benefits – Benefits of Vitamin C
- Protects immune system.
- Gives healthy heart.
- Promotes healthy glowing skin.
- Cardiovascular diseases.
- Improves mineral absorption.
- Fights free radical damages.
- Gives healthy gums and teeth.
- Prenatal health problems.
- Eye disorders.
- Skin Wrinkling.
Vitamin C Health Benefits – Food That Contain Vitamin C
- Oragen: 1 large orange contains 82-85 mg.
- Kale: 1 cup kale contains 80mg.
- Red peppers: 1 cup red pepper contains 190 mg.
- Green peppers: 1 cup chopped and raw green pepper contains 120 mg.
- Broccoli: 1 cup raw broccoli contains 80 mg.
- Brussels sprouts: 1/2 cup cooked brussel sprouts contain 48 mg.
- Strawberries: A cup of strawberries contain 80-85 mg.
- Guava: 1 large guava contains 377 mg.
- Kiwi: 1 piece kiwi contains 164 mg.
- Black currant: 1 cup contains 203 mg.
- Papaya: 1 cup contains 86.5 mg.
- Parsley: 1 cup contains 80 mg.
- Pineapple: 1 cup fresh pineapple contains 80 mg.
- Brussels sprouts: 1 cup raw contains 75 mg.
- Grapefruit: 1 cup of grape contains 70 mg.
- Peas: 1 cup raw contains 58 mg.
- Cauliflower: 1 cup chopped contains 47 mg.
- Mango: 1 cup chopped mango contains 46 mg.
Some of the others foods include
- Citrus fruits (Limes, lemons, oranges).
- Fortifies foods (grains, breads and cereal).
- Leafy greens.
Vitamin C Health Benefits – Recommended intake of Vitamin C
Age Male Female.
0–6 months 40 mg 40 mg.
7–12 months 50 mg 50 mg.
1–3 years 15 mg 15 mg.
4–8 years 25 mg 25 mg.
9–13 years 45 mg 45 mg.
14–18 years 75 mg 65 mg.
19+ years 90 mg 75 mg.
Note: People who smoke requires 35 mg more vitamin C than non-smokers.
Health Benefits of Vitamin C: The following are the health benefits of vitamin ‘C’.
Vitamin C Health Benefits #1: Low Risk of Heart Diseases
People who eat fruits and veggies have high blood levels of vitamin C hence they have less chances of heart stroke. Advised to increase the consuming the amount of fruits and vegetables per day.Vitamin C Health Benefits #2: Helps to Treat Cancer
Consuming high amounts of vitamin C can helps decrease the chances of cancer and fights cancer effected, which drugs used in chemotherapy. Vitamin C has found to target only cells that are in need of these nutriments.
Vitamin C Health Benefits #3: Decreases Cold and Flu
Vitamin C helps in the production of white blood cells and immune cells to function properly. Vitamin C as it is an antioxidant protects white blood cells from oxidative damage and functions properly. Vitamin C improves the immune system and plays a large role and ability to fight cold and viruses. Taking vitamin C can reduce the risk of future complications like lung infections and pneumonia.
Vitamin C Health Benefits #4: Healthy Skin
Vitamin C is a powerful antioxidant that helps to reduce the effect oxidative damage caused by pollution, stress, or poor diet. Vitamin C intakes in huge quantities may decrease in the appearance of wrinkles and skin dryness. Free radicals formed by oxidative damage speeds up the aging process, but adequate intakes of vitamin C may help in to slow it down, especially on the appearance of the skin.
Vitamin C Health Benefits #5: Low Risk of Gout
Vitamin C lowers the risk of gout. Gout is a painful, arthritis type condition mainly afflicting the big toe. The big toe becomes stiff, inflamed and painful as a result of excess uric acid leading to crystals formed in joints. In a long-term study of males over the age of 40, who took between 1,000 and 1,499 mg of vitamin C per day, their risk of gout was reduced by 31%. Patients who take over 1,500 mg of vitamin C per day have almost half the risk of getting gout. This is compared with those who do not take these supplements.
Vitamin C Health Benefits #6: Improves Physical Performance
Vitamin C improves the physical performance and muscle strength. Taking vitamin C before heavy physical exercise, such as a marathon, many hours of exercises might prevent upper respiratory infections that sometimes follow exercise of this kind. Consuming vitamin C supplements can improve oxygen intake during exercises and can reduce blood pressure. Vitamin C can help in improving the function of your lungs and airways. It has been found that taking vitamin C on an average of 1,000-2,000 mg per day may reduce the production of histamines, which contributes to inflammation in asthmatic people, and can help to improve asthma symptoms.
Vitamin C Health Benefits #7: Improves Mineral Absorption
Consuming vitamin C along with iron can increase how much iron the body absorbs in adults and children. Our body receives nutrients, it must needs to function properly, your digestive system must first take these all nutrients from the food that you eat, or the supplements that you take, and then absorb them into your bloodstream. Then all these cells absorb these vitamins and nutrients and they help your body to in turn reduce inflammation and the development of disease.
- Large dose can cause gastrointestinal discomforts.
- Trouble sleeping.
- Kidney stones.
- Flushing of the skin.
- Severe diarrhea.
- Iron poisoning as vitamin C absorbs iron.