Benefits of Vitamin C And Its Side Effects
Last Updated: Nov 25, 2024
Vitamin C is one of the most important nutrients that are a must for human beings. It is found in abundance in fruits and vegetables. The absence of vitamin C in the diet can lead to many complications worst of them being scurvy. Consuming loads of this vitamin has many benefits. It prevents cold, makes the skin and hair healthier, and improves the immune system. On the other hand, it also prevents hypertension, UTI, Alzheimer's, and even cancer.
Vitamin C
One of the safest and most effective vitamins is Vitamin C. It is essential for all beings and a vital part of a balanced diet. The absence of it can lead to a set of different conditions. You can count on getting vitamin C from a variety of sources. It is found in fruits like strawberries, oranges, and raspberries and vegetables like cabbage, cauliflower, potatoes, and broccoli. If you manage to get sufficient amounts of vitamin C in your meals every day, you will gain all its benefits.
Nutritional Value of Vitamin C
Vitamin C is a water-soluble nutrient that has a very high nutritional value. It keeps the immune system strong by protecting it from eye diseases, skin wrinkling and more importantly cardiovascular diseases. It even has effects on keeping cancer at bay. It does this by fighting the free radicals and nitrates. This powerful antioxidant helps regenerate and repair tissues too. Studies have shown that to gain all the health benefits of vitamin C you will need to take over 500 milligrams of it every day. For this, you will have to have plenty of fruits and vegetables every day. You can start off by making sure to take 50-75 milligrams a day.
Health Benefits of Vitamin C
Treats Cold
The amount of Vitamin C taken in the winter season must be higher. Vitamin C has shown effects in fighting off cold. It is particularly useful in boosting the immune system against respiratory illnesses. When the body is already under stress, it might not be able to combat the cold as well. Hence, taking more doses of vitamin C in winter is recommended. The common cold is seen in among the population frequently. It can be because of seasonal changes or during intensive exercises. Research has shown that vitamin C supplementation during extensive exercise can help develop resistance towards cold. The severity of the infection can also be reduced.
Decreases hypertension
Those who have a high blood pressure are at a higher risk of developing cardiovascular diseases. Changing the diet to regulate the blood pressure levels is essential. Vitamin C plays a key role in controlling the levels. Studies have shown that vitamin C has also helped patients with hypertension recover sooner.
Cures cataracts
There is proof through multiple studies that vitamin C can reduce the chances of developing cataracts. These studies were concentrated on ages above 50 and it showed that long-term consumption of vitamin C can reduce age-induced cataracts. The amounts taken should be regulated and are different for men and women.
Combats cancer
Having a high intake of fresh fruits and vegetables is linked to reducing the chances of cancer. They are an essential part of a balanced diet. You are sure to get all the minerals and the vitamins particularly vitamin C from them. There are studies that show that an increase in the consumption of vitamin C can decrease the chances of a lung, vocal chords, mouth, rectum, throat and stomach cancers.
Reduces chances of stroke
By increasing vitamin C intake through fruits and vegetables, the risk of stroke can be reduced. This cardiovascular disease can be avoided with an ample amount of vitamin C intake. This maintains the blood pressure levels and prevents instances of heart episodes. It also eliminates free radicals in the body which are the main reason for stroke.
Boosts immunity
One other additional benefit from vitamin C is an increase in immunity. It contributes to the immune system of the body and also contributes to increasing the white blood cell count. This is essential to create a resistance towards diseases and other infections. Vitamin C also helps the body recover from other diseases.
Prevents scurvy
Scurvy is a lethal disease that can lead to death if left untreated. It has a direct correlation of lack of vitamin C intake. If a person has less or no vitamins in their diet, it can lead to scurvy. It leads to weakness, exhaustion, curly hair and sore limbs. There are also cases where it leads to bleeding, a decrease in red blood cell count, and gum disease. If left untreated, the symptoms can become more severe. The patient can even die due to the bleeding or infection. The treatment for scurvy is also very simple. Few weeks of vitamin C supplements can help make a full recovery. Scurvy can also affect alcoholics and mental patients in rare cases.
Reduces chances of UTI
Urinary tract infection is an experience that is best for anyone to stay away from. UTI is a common condition experienced by many people in all parts of the world. Vitamin C can prevent instances of UTI. Doctors usually prescribe citrus drinks with high amounts of Vitamin C to UTI patients. This inhibits the growth of the bacteria which is the underlying reason for UTI.
Prevents Alzheimer's
Another promising place where vitamin C has shown results is in the prevention of Alzheimer's. Studies have shown that vitamin C levels among Alzheimer's patients are lower than in others. There is a difference despite being given the same intake. This indicates that free radicals are responsible for this damage. Vitamin C supplements can help avoid Alzheimer's completely.
Increases bone density
A reduction in bone density is a common problem seen in the elderly. Instances are higher in older women. A decrease in the bone density can lead to fractures and osteoporosis. This loss is again linked to oxidative stress that can be reduced with an increase in vitamin C intake. Age-related osteoporosis for those already suffering can be treated with vitamin C supplements.
Improves mood
Patients suffering from depression and other mood disorders are recommended to have more vitamins C. It helps restore emotional balance. Studies have proved that hospitalized patients who took vitamin C supplements twice a day had significant improvements in mood swings. On the other hand, taking vitamin C also shows an improvement in libido as well.
Improves blood circulation
Vitamin C has another very important benefit. It helps improve the blood circulation in the body. It can reduce oxidative stress and so prevent vascular dysfunction. It is also recommended for patients suffering from postural tachycardia syndrome as it will improve circulation. It also helps regulate the blood pressure in children and reduces mental stress as well. Smokers are recommended to have loads of vitamin C.
Uses of Vitamin C
This essential water-soluble vitamin is recommended to be a part of your diet every day. Deficiency of vitamin C will cause weakness, dry hair, and skin. It is a must in children's diet as it promotes growth and fights the common cold. It helps speed up the healing process as well. Vitamin C is good for healthy hair, skin, and anti-aging. The iron absorption will also be high, when you consume more of this vitamin.
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Side-Effects & Allergies of Vitamin C
The body can easily take 200 to 250 milligrams of Vitamin C. If taken in large amounts, they may cause nausea, cramps, diarrhoea, formation of kidney stones and gastrointestinal symptoms. If there are excess amounts, it is expelled from the body through urine. In fact, the body could use bigger amounts of Vitamin C, when it undergoes oxidative stress or when it is recovering from an injury. This can be up to 2000 milligrams.
Origin And Cultivation of Vitamin C
The body can easily take 200 to 250 milligrams of Vitamin C. If taken in large amounts, they may cause nausea, cramps, diarrhoea, formation of kidney stones and gastrointestinal symptoms. If there are excess amounts, it is expelled from the body through urine. In fact, the body could use bigger amounts of Vitamin C, when it undergoes oxidative stress or when it is recovering from an injury. This can be up to 2000 milligrams.
References
- Naidu KA. Vitamin C in human health and disease is still a mystery? An overview. Nutrition journal. 2003 Dec;2(1):7. [Cited 27 June 2019]. Available from:
- Padayatty SJ, Katz A, Wang Y, Eck P, Kwon O, Lee JH, Chen S, Corpe C, Dutta A, Dutta SK, Levine M. Vitamin C as an antioxidant: evaluation of its role in disease prevention. Journal of the American college of Nutrition. 2003 Feb 1;22(1):18-35. [Cited 27 June 2019]. Available from:
- Levine M, Wang Y, Padayatty SJ, Morrow J. A new recommended dietary allowance of vitamin C for healthy young women. Proceedings of the National Academy of Sciences. 2001 Aug 14;98(17):9842-6. [Cited 27 June 2019]. Available from:
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