Vitamin C is an important nutrient for the body.
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In this article:
- Why do we need vitamin C?
- Benefits of vitamin C
- Can vitamin C reduce and treat the symptoms of pollution?
- The role of vitamin C in wound healing
- The daily need for vitamin C
- Risks of excess vitamin C
- Risks of vitamin C deficiency
- Do smokers need vitamin C more than others?
- Foods rich in vitamin C
- Bottom line
Vegetables and fruits are among the most important sources of vitamin C.
It is found naturally in the foods that we eat every day.
Vitamin C is useful in building bones, cartilage, and body tissues such as blood vessels, and has benefits for the heart and immunity because it is an antioxidant.
Vitamin C has several common names, such as ascorbic acid and others.
Why do we need vitamin C?
The importance of daily vitamin C is due to the fact that it is soluble in water, so it is not stored in the body.
It performs many functions in the body, it helps produce neurotransmitters, carnitine, and collagen, which are involved in building body tissues such as:
- Ligaments
- Cornea
- Tendons
- Skin
- Cartilage
- Bones
- Blood vessels
- Digestive tracts
As an excellent antioxidant, it protects the body from free radicals resulting from pollution of various causes.
These free radicals lead to oxidative stress and thus damage the body's cells.
In addition to its role as an antioxidant, it reduces the risk of some types of cancer.
Plus to:
- Supports wound healing
- Helps increase iron absorption
- Strengthens the body’s immunity against diseases
- Supporting the body’s systems in withstanding the negative effects of processed foods and drinks such as energy drinks
- Activating the body when following some diets, such as weight loss and diabetes programmes
Vitamin C may help relieve hot flashes for women during menopause by supporting the normal functioning of the adrenal glands responsible for producing stress hormones.
A deficiency of vitamin C in the body leads to bleeding gums, weak teeth, anemia, and swelling of the joints. This disease is called scurvy.
Benefits of Vitamin C
Vitamin C has many benefits that help the body's organs perform their functions, including:
May reduce the risk of chronic disease
Vitamin C is a powerful antioxidant that can boost the body's natural immunity to free radicals.
When free radicals accumulate, they can lead to oxidative stress, which has been linked to many chronic diseases.
Population studies(1) show that individuals with high intakes of vitamin C have a lower risk of developing a number of chronic diseases, including:
- Heart disease
- Cancer
- Eye disease
- Neurodegenerative conditions
It also strengthens the immunity of people with osteoporosis and against infectious diseases that may occur as a result of fractures. Taking vitamin c with calcium is necessary.
Eating more Vitamin C can increase antioxidant levels in the blood by up to 30%. This strengthens the body's natural defenses to fight inflammation.
Protecting the heart and blood vessels
Vitamin C helps with heart health , blood vessels and blood pressure (2) because it is:
- An antioxidant
- Increases nitric production
- Supports the stabilization of plaques in atherosclerosis
- Expands blood vessels
Moreover, vitamin C helps reduce the incidence of cerebrovascular disease and stroke.
This information needs to be further confirmed through other research.
Cataracts and age-related macular degeneration
One of the causes of cataracts and slowing the development of age-related macular degeneration is oxidative stress resulting from free radicals.
Taking nutritional supplements containing antioxidants and some minerals daily may help these people reduce their risk of infection.
Items include:
- Vitamin E 400 international units (IU)
- Vitamin C (ascorbic acid) 500 mg
- Zinc (as zinc oxide) 80 mg
- Lutein 10 mg
- Zeaxanthin 2 mg
Therefore, taking vitamin C as an antioxidant daily reduces the risk of developing age-related macular degeneration (3).
There are no sufficient studies yet.
Overcoming fatigue and exhaustion
Vitamins for fatigue, one of which is vitamin C, as vitamin C affects energy levels in the body, as it is a powerful healer and antioxidant.
Vitamin C benefits for fatigue include:
- Generating metabolic energy
- Maintaining mitochondrial health
- Reduces oxidative stress
- Actively carry out daily duties
- Doing physical activities
- Immune support
Vitamin C plays a crucial role in transporting fatty acids needed to generate metabolic energy.
Vitamin c is also a critical nutrient that is necessary to maintain healthy mitochondria, so that the mitochondria can continue to produce energy at the optimal rate.
With a vitamin C course, the immune system is supported.
Thanks to its role in the synthesis of neurotransmitters in the brain, it helps fight fatigue.
It also has anti-stress properties by regulating cortisol production
It supports your performance of daily duties at work, home, and with your wife.
Overcoming fatigue when performing some sporting activities, such as walking.
It enhances the ability to fight influenza and diseases caused by bacteria and viruses, and thus reduces the symptoms of colds.
Protects your memory and thinking in the elderly
Weak memory and thinking, in short, means dementia.
There are many elderly people around the world who suffer from dementia.
One of the most important causes of dementia is oxidative stress and inflammation in the central nervous system. Causes include:
- Brain injury
- Brain tumors
- Long-term (chronic) alcohol abuse
- Changes in blood sugar, sodium and calcium levels
- Normal pressure hydrocephalus
- Vitamin C, B, D and omega-3 deficiency
- Aging, Alzheimer's and vascular dementia
- Chronic depression
- Thyroid disease
- Recurrent infections
- Side effects of medications
- Hypertension
- Smoking
- Metabolic and endocrine conditions
- Down syndrome
Vitamin C is one of the most powerful antioxidants.
Low levels of this vitamin have been linked to poor memory and thinking.
With evidence that consuming large amounts of vitamin C from food or nutritional supplements, in combination with Omega-3, such as almonds, it has a protective effect(4) on thinking and memory as we age.
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Anti-anaemia
One of the functions of vitamin C is to enhance iron absorption.
Vitamin C supplements can help improve iron absorption from the diet. Especially foods containing iron, such as seeds such as sesame.
Benefits of Vitamin C include:
- Improving iron absorption
- Iron is transformed into an easily absorbed form
Vitamin C helps convert absorbed iron from a form that is difficult to absorb to a form that is easy to absorb, regardless of the source of dietary iron (5).
People with digestive problems. So it is recommended to take vitamin C for people who suffer from iron deficiency anemia.
Allergy relief
Vitamin C, as a free radical antioxidant, helps relieve allergy symptoms such as hives or swelling resulting from the body’s immune system’s reaction to a foreign substance (7).
These symptoms include: the
- Skin
- Respiratory system
In the hospital, vitamin C may be given intravenously, or taking natural vitamin C on a daily basis may help reduce it.
Alleviating motion sickness
Motion sickness is a condition that occurs when your eyes, inner ear, and body send conflicting messages to your brain.
Motion sickness symptoms can develop slowly or appear all at once. Common symptoms include:
- Dizziness
- Headache
- Exhaustion
- Vomiting and nausea
- Feeling angry
- Feeling the need to take gulps of air
- Sweating
- Drooling
Eating natural vitamin C in vegetables and fruits, greatly reduces(8) these symptoms. Include it in your diet.
It is best to take it with seeds rich in minerals, such as oatmeal.
Also with vitamin B12 supplements to achieve the maximum benefit from motion sickness.
Treating cancer
Vitamin C may help in treating some types of cancer, due to its role as an antioxidant. Oxidative stress leads to cell damage(9) and they may develop into a type of cancer.
Eating foods rich in vitamin C along with foods rich in omega-3 supports the body against cancer.
Avoid taking vitamin C during radiation or chemotherapy for cancer, as it may increase side effects.
Eating foods rich in vitamin C and magnesium may help prevent and limit the spread of cancer.
A healthcare professional determines whether or not you can take vitamin C.
Fetal growth during and after pregnancy
Vitamin C is necessary during pregnancy and during breastfeeding for its main role, including:
- Building tissues
- Normal brain development
- Buildingneurotransmitters
Eating foods rich in vitamin C with foods rich in vitamin D supports pregnancy.
The importance of vitamin C for the fetus, pregnant woman, and infant is due to its role in:
- Producing collagen
- Providing the energy needed for the construction process
- Preventing infections
The specialist doctor is the first advisor in determining the importance of vitamin C.
Can vitamin C reduce and treat the symptoms of pollution?
Exposure to pollution can affect overall health. When we inhale air pollutants, they can enter the bloodstream and contribute to:
- Cardiovascular disease
- Chest pain and cough
- Shortness of breath and asthma
- Eye itching
It may worsen many respiratory and lung diseases, leading to hospitalization, cancer, or even premature death.
Air pollutants play a major role in causing disease for two reasons, including:
- Causing inflammation
- Causing oxidative stress
No matter where you live, you can be exposed to air pollution from:
- Car exhaust and smoke
- Road dust
- Industrial emissions
- Pollen
- Chemicals that we use in our homes as cleaning agents
The role that vitamin C plays(6) as:
- Antioxidant
- Anti-inflammatory
Vitamin C helps diabetic children who suffer from breathing problems.
Taking vitamin C daily reduces these symptoms.
The role of vitamin C in wound healing
Wound healing is a complex physiological process that involves many cellular and biochemical events to repair damaged tissue.
Vitamin C plays an essential role in wound healing(10) by:
- producing collagen
- Reducing oxidative stress
- Immune support
- Production of biomolecules for cell growth
- Enhance iron absorption
Vitamin C supports the production of collagen, the most abundant protein in the human body and a major component of connective tissue.
The role of collagen in wound healing includes:
- Providing the structural framework for wound repair
- It acts as a scaffold for new tissue formation
During the early stages of wound healing, the following occurs:
- Inflammatory cells release cytokines that lead to the migration of fibroblasts
- Fibroblasts produce collagen
Vitamin C enhances collagen synthesis by these fibroblasts, facilitating the deposition of new collagen fibers at the wound site.
This process not only strengthens the wound, but also increases the tensile strength, which ultimately leads to better wound closure.
Furthermore, vitamin C is an antioxidant that helps protect cells from oxidative stress caused by free radicals.
Wounds stimulate increased production of reactive oxygen species (ROS), which can lead to further tissue damage and delayed healing.
Vitamin C scavenges these free radicals, leading to:
- Reduced oxidative stress
- Reduce inflammation
- Providing an ideal environment for wound healing
Vitamin C also plays an important role in immune function as:
- Vitamin C enhances the function of immune cells, neutrophils and macrophages, which are responsible for removing debris and fighting bacteria at the wound site
- Vitanin C stimulates the production of interferons and cytokines that contribute to the body's defense mechanisms against pathogens
By enhancing the immune response, vitamin C helps prevent infection, a common obstacle to successful wound healing.
In addition, vitamin C supports the synthesis of other essential biomolecules that contribute to wound healing.
It helps in the formation of blood vessels, a process known as angiogenesis, which is critical for delivering oxygen and nutrients to the wound site.
Moreover, vitamin C enhances the absorption of iron from plant foods, and is necessary for the formation of two essential substances:
- Hemoglobin
- Myoglobin
They are two proteins responsible for transporting oxygen to cells and tissues.
Adequate oxygen intake is vital for the energy-intensive processes associated with wound healing, such as cell migration and collagen synthesis.
Despite its undeniable wound healing benefits, it is essential to maintain an appropriate level of vitamin C to avoid deficiency or overuse of supplements.
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The daily need for vitamin C and its risks
The recommended amount of vitamin C per day varies according to age and differs between women and men.according to ( Office for supplements ).
For children➡️about 50 mg per day.
For adults ➡️ about 90 mg per day. It can reach up to 120 mg for a breastfeeding woman.
Risks of excess vitamin C
Taking too much vitamin C does not cause any major problems, unless the maximum dose exceeds 2000 mg.
But if a person consumes more than 1,000 mg of vitamin C every day, the body will not absorb the full amount.
- May lead to diarrhea
- Instability in the digestive system
- Bouts of colic
- May lead to the formation of kidney stones
- May lead to an increased risk of heart attack in females after menopause
- May lead to tissue damage in people who suffer from iron absorption disorders
- May also lead to an increased risk of cardiovascular problems in postmenopausal females
This increase in vitamin C levels often does not occur from food intake. Incorrect consumption of supplements may lead to a higher than normal increase.
The health care professional is the first advisor when using supplements.
Risks of vitamin C deficiency
The risks of vitamin C deficiency appear for specific people, such as:
- Smokers and passive smokers
- People who do not follow a healthy and varied diet
- People who have malabsorption in the stomach and intestines
- An infant who only drinks boiled milk
Do smokers need more vitamin C than others?
Smoking is like exposure to other pollutants in the air. Smoking can lead to oxidative stress. Antioxidants, such as vitamin C, help reduce the risk of oxidative stress.
Smokers tend to have Lower levels of vitamin C than people who do not smoke.
This may be due to higher levels of oxidative stress caused by smoking.
In addition:
- damage to the mucous membranes of the mouth and throat
- Lung damage
- Increased inflammation due to oxidative stress
It is recommended that smokers follow a diet rich in vitamin C and other essential vitamins and minerals as part of the solution to the dangers of smoking, and the best solution is to quit smoking.
Foods rich in Vitamin C
Fresh vegetables and fruits are considered the best sources of Vitamin C.
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| Foods rich in vitamin C |
They are eaten fresh to obtain the maximum benefit from them. After cooking and exposing them to high heat, some of the Vitamin C in these foods is lost.
The most important foods rich in vitamin C:
- Whole oranges and orange juice
- Grapefruit
- Peppers of all kinds, green, red and yellow
- Kiwi fruit
- Leafy vegetables
- Potatoes
- Tomatoes
- Green legumes
Eating healthy foods daily with variety gives more and more benefits.
The bottom line
Vitamin C is a water-soluble vitamin that we can get from the diet or from nutritional supplements in pharmacies.
It has many health benefits, such as reducing the risk of heart disease, allergies, and lung diseases, improving iron absorption, boosting immunity, and supporting antioxidant levels in the body.
Make it a staple in your diet.
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