Vitamin C on Overview
- Helps prevent colds and flu when the body is under stress.
- Very effective
- Good antioxidant and anti-inflammatory agent
- Good for the mood
- Many people find vitamin C in high doses very good for immunodeficiency, chronic toxin or infection problems.
- May cause kidney stones
- May cause little nausea or upset stomach.
- May cause loose stools if taken too much.
What are the benefits of Vitamin C? The health benefits of vitamin C, also known as ascorbic acid, include the prevention and treatment of scurvy, common cold, lead toxicity, and cancer. Vitamin C helps to strengthen the immune system, reduce hypertension, cure cataracts, combat strokes, maintain skin elasticity, heal wounds and control asthma.
- 1 Vitamin C on Overview
- 2 Pros
- 3 Cons
- 4 30 Proven Health Benefits of Vitamin C
- 4.1 1. What are the Benefits of Vitamin in preventing colds?
- 4.2 2. What are the Benefits of Vitamin C for Combats stroke?
- 4.3 3. What are the Health Benefits of Vitamin C to fight high blood pressure?
- 4.4 4. What are the Benefits of Vitamin C to reduce the inflammation of the heart arteries?
- 4.5 5. What are the Benefits of Vitamin C to reduce the risk of dementia?
- 4.6 6. What are the Benefits of Vitamin C to improve mood and libido?
- 4.7 7. What are the Benefits of Vitamin C in preventing iron deficiency?
- 4.8 8. What are the Benefits of Vitamin C in curing lead toxicity?
- 4.9 9. What are the Benefits of Vitamin C in preventing cataracts (eye diseases)?
- 4.10 10. What are the Benefits of Vitamin C in treating cancer?
- 4.11 11. What are the Benefits of Vitamin C in strengthening immunity?
- 4.12 12. What are the Benefits of Vitamin C in repairing wounds?
- 4.13 13. What are the Benefits of Vitamin C in protecting against gout attacks?
- 4.14 14. What are the Benefits of Vitamin C in preventing scurvy?
- 4.15 15. What are the Benefits of Vitamin C in helping with asthma?
- 4.16 16. What are the Benefits of Vitamin C in curing diabetes?
- 4.17 17, What are the Benefits of Vitamin C in helping in the treatment of osteoarthritis?
- 4.18 18. What are the Benefits of Vitamin C in treating preeclampsia?
- 4.19 19. What are the Benefits of Vitamin C maintaining healthy gums?
- 4.20 20. What are the Benefits of Vitamin C in helping in the treatment of allergies?
- 4.21 21. What are the Benefits of Vitamin C in helping with weight loss?
- 4.22 22. What are the Benefits of Vitamin C in increasing energy?
- 4.23 23. What are the Benefits of Vitamin C in treating sunburn?
- 4.24 24. What are the Benefits of Vitamin C in helping in the treatment of eczema?
- 4.25 25. What are the Benefits of Vitamin C in promoting hair growth?
- 4.26 26. What are the Benefits of Vitamin C in fighting dandruff?
- 4.27 27. What are the Benefits of Vitamin C in preventing premature greying of the hair?
- 4.28 28. What are the Benefits of Vitamin C in fighting urinary tract infections?
- 4.29 29. What are the Benefits of Vitamin C in increasing bone density?
- 5 Symptoms of Vitamin C Deficiency
- 6 Top 30 Vitamin C foods
- 7 Recommended Daily Intake
- 8 How Good Is Vitamin C For You? (Infographic)
- 9 References
- 18.104.22.168.1 Note: All my recommendations are carefully considered and reviewed and are intended for healthy adults over the age of 18 years. None of my articles can provide a replacement for expert medical advice. Please consult a physician before starting any training, nutrition or supplementation program. Especially if you have already had complaints in the past.
- 22.214.171.124.2 If you click on links to products that I recommend, you support the continued existence of this blog. Some links are so-called Affiliate links. You do not pay anything extra. But if you buy something, I get a commission. I only recommend products that I personally use, love and that I am convinced of.
Vitamin C or ascorbic acid is one of the most efficient and reliable nutrients. It is a water-soluble vitamin and a powerful antioxidant in the synthesis of collagen, which helps to make blood vessels and muscles strong. The entire human body does not have the power to produce vitamin C. Therefore, it must be ingested through foods and other dietary supplements.
30 Proven Health Benefits of Vitamin C
1. What are the Benefits of Vitamin in preventing colds?
Vitamin C strengthens the immune system of our body, which protects us from cold and coughing. It facilitates the absorption of iron and thus strengthens the body’s resistance to infections. It also fights viruses.
2. What are the Benefits of Vitamin C for Combats stroke?
Vitamin C helps reduce the risk of stroke, a type of cardiovascular disease. A diet full of vegetables and fruits provides a good amount of this vitamin, which maintains adequate blood pressure. It also protects the body from free radicals that can cause a stroke.
3. What are the Health Benefits of Vitamin C to fight high blood pressure?
According to a report by Johns Hopkins Medicine, high doses of vitamin C can lower blood pressure. This function of vitamin C can be attributed to its physiological and biological effects. Vitamin C acts as a diuretic and causes the kidneys to remove more sodium and water from the body – relieving pressure on the vascular walls.
Vitamin C also protects the body’s nitric oxide supply, a molecule known to relax blood vessels. The antihypertensive effect can also be attributed to dietary supplements – taking 500 mg per day of vitamin C supplements could lower systolic blood pressure by 4 points and diastolic blood pressure by 1.5 points over a period of 2 months.
Vitamin C, according to another Italian study, also improves vasodilatation (the dilatation of blood vessels that lowers blood pressure). And it even prevents vasoconstriction.
4. What are the Benefits of Vitamin C to reduce the inflammation of the heart arteries?
Collagen is a structural protein in our skin and other connective tissues. Basically, it is the protein that our body makes to “glue” all the cells and tissues in our body together. In order to reduce inflammation in the heart arteries, our body must produce collagen in sufficient quantities, which is possible through a good intake of vitamin C.
5. What are the Benefits of Vitamin C to reduce the risk of dementia?
Vitamin C is a very good antioxidant. It is known that antioxidants reduce the risk of dementia and delay the process of cognitive aging. Vitamin C dissolves amyloid plaques, which are dementia-inducing toxic protein in our brain.
6. What are the Benefits of Vitamin C to improve mood and libido?
Vitamin C plays a crucial role in the production of neurotransmitters such as noradrenaline. They influence a person’s mood and are crucial for the proper functioning of the brain.
7. What are the Benefits of Vitamin C in preventing iron deficiency?
Vitamin C can help you increase your iron intake. Iron plays a key role in the formation of hemoglobin and also supports muscle and brain function. Sufficient iron intake is necessary to prevent anemia and fatigue.
8. What are the Benefits of Vitamin C in curing lead toxicity?
Lead toxicity is a serious health problem, particularly in children, especially in urban areas. Abnormal development and growth have been observed in some children exposed to lead. They do develop behavioral problems, learning disabilities and also have a low IQ. It can damage the kidneys and increase blood pressure in adults. Vitamin C supplements can lower blood levels.
9. What are the Benefits of Vitamin C in preventing cataracts (eye diseases)?
Cataracts are the most common diseases in vision disorders. A decrease in the level of vitamin C in the lens of the human eye has been observed more frequently when cataracts are present. Excessive intake of ascorbic acid increases blood flow to the eye areas of the body.
10. What are the Benefits of Vitamin C in treating cancer?
Numerous laboratory studies have shown that high doses of vitamin C can slow the growth of prostate, liver, bowel and other cancer cells. Higher concentrations of vitamin C may also help in cancer treatment.
Intravenous administration of a type of vitamin C to inoperable patients with cancer led to a significant reduction in tumor volume without side effects. Ascorbate also killed cancer cells, as has been found in numerous studies. Another report from Cornell University had found that vitamin C stops aggressive colon cancer.
11. What are the Benefits of Vitamin C in strengthening immunity?
Vitamin C deficiency reduces the body’s resistance to certain pathogens. According to a study, vitamin C stimulates the immune system by increasing the strength and protection of the organism.
In addition to protecting the immune system, vitamin C also reduces the severity of various allergies and fights infections. This is achieved by enhancing T-cell proliferation in response to infection. It has also been found that people who suffer from wounds can accelerate their healing process by taking an optimal dose of vitamin C. The nutrient had improved the quality of the newly synthesized collagen and thus accelerated the process of wound healing.
And for colds, although more research is needed, vitamin C was found to reduce the duration of the cold. We don’t know yet whether the vitamin can protect against a cold – but it certainly reduces the duration of the cold.
12. What are the Benefits of Vitamin C in repairing wounds?
Vitamin C helps to heal wounds. It facilitates the growth of connective tissue, which accelerates the process of wound healing.
13. What are the Benefits of Vitamin C in protecting against gout attacks?
Gout is a disease in which a disturbed metabolism or an unhealthy increase in the uric acid content in our body leads to arthritis. An increased intake of vitamin C reduces the uric acid content in our body. This indirectly reduces the risk of a gout attack.
14. What are the Benefits of Vitamin C in preventing scurvy?
Scurvy is a disorder characterized by weakness, sore limbs, fatigue, and frizzy hair. It can also lead to bleeding, gum disease and a decrease in red blood cells. These symptoms can become very severe. Ultimately, scurvy is fatal if left untreated. Usually, death is the consequence of complications from infection or bleeding.
Scurvy is the direct result of a lack of vitamin C, a relationship that has been well documented throughout history. Fortunately, you are unlikely to develop scurvy as it takes a month or more of minimal or no vitamin C in your diet before symptoms appear.
However, it is known to occur in alcoholics (this is rare), and can sometimes occur in older people who are unable to live properly without help.
Sometimes scurvy is also observed in patients with mental disorders. In short, anyone who cannot feed themselves can still develop scurvy.
15. What are the Benefits of Vitamin C in helping with asthma?
Ascorbic acid helps to reduce the symptoms of asthma. It helps protect against the harmful effects of pollution on the human body, which often leads to asthma-like symptoms.
16. What are the Benefits of Vitamin C in curing diabetes?
One of the main reasons for diabetes, as various studies show, is a low ascorbic acid content. Vitamin C supplements are beneficial in the treatment of diabetes because they help process insulin and glucose.
17, What are the Benefits of Vitamin C in helping in the treatment of osteoarthritis?
The Arthritis Foundation states that vitamin C can help to prevent some forms of arthritis. But too much of it could aggravate some other form anemia disease – so it is important to find a balance. The right dose of vitamin C helps prevent inflammatory arthritis and maintain healthy joints in osteoarthritis.
18. What are the Benefits of Vitamin C in treating preeclampsia?
According to an American study, vitamin C can help in the treatment of pre-eclampsia (high blood pressure during pregnancy). However, further studies are justified. Oxidative stress can also be responsible for pre-eclampsia. And since vitamin C helps combat oxidative stress, it can also help prevent this condition.
19. What are the Benefits of Vitamin C maintaining healthy gums?
A vitamin C deficiency can also lead to periodontal disease, a severe form of gingivitis (gum disease). A low vitamin C content can weaken the connective tissue and easily break down the capillaries. In fact, an early sign of vitamin C deficiency is bleeding gums. And the vitamin is responsible for the health of teeth and gums.
20. What are the Benefits of Vitamin C in helping in the treatment of allergies?
Allergies occur when the body releases histamine, a biochemical substance. Taking vitamin C reduces the release of histamine and thus prevents allergies.
21. What are the Benefits of Vitamin C in helping with weight loss?
A sufficient intake of vitamin C increases the oxidation of body fat during exercise. Therefore, a lack of vitamin C can inhibit weight and fat loss. Vitamin C also improves the metabolism, which promotes weight loss.
22. What are the Benefits of Vitamin C in increasing energy?
Vitamin C also helps overcome the pain threshold and eliminate fatigue. Vitamin C supplementation had also facilitated the training of school footballers by about 10% and reduced fatigue by up to 55%.
It was also found that vitamin C supplementation improves physical activity in men who had marginal vitamin C status.
23. What are the Benefits of Vitamin C in treating sunburn?
The antioxidant properties of vitamin C play a role in collagen synthesis and help treat sunburn. The oral intake of vitamin C or the external application of vitamin C oil can help to improve the condition. However, it is important to note that vitamin C may only be used as an additive to sunscreen and not as a substitute.
Vitamin C has also been shown to reduce the effect of UVB-induced erythema (superficial skin redness).
24. What are the Benefits of Vitamin C in helping in the treatment of eczema?
A good way to treat eczema is a combination of vitamin C and zinc – the daily intake of 500 to 1000 mg vitamin C and 15 mg zinc can positively influence the healing process.
25. What are the Benefits of Vitamin C in promoting hair growth?
A low intake of vitamin C can be a cause of a number of hair-related problems that affect our hair growth. Vitamin C deficiency can cause dry hair and splitting. These conditions are unfavorable for regular hair growth and eventually lead to hair loss.
When our body converts food that we consume to produce energy into glucose, free radicals are naturally produced. Those free radicals can damage our hair by weakening it, making it brittle and thin, which interrupts hair growth. The antioxidant properties of vitamin C reduce the formation of free radicals and minimize their effect on our body. A sufficient intake of vitamin C in our diet is essential for antioxidant protection against free radicals.
People who take large amounts of vitamin C have healthy, strong and thick hair.
26. What are the Benefits of Vitamin C in fighting dandruff?
Our hair follicles are often clogged by dandruff and dry, flaky skin. This can damage the hair follicles and also inhibit hair growth. Vitamin C assists in combating the bacteria on the hair scalp. It protects against dandruff, helps to remove follicular deposits and promotes the growth of new hair. It also helps with dry and itchy scalp because of its antiviral properties.
27. What are the Benefits of Vitamin C in preventing premature greying of the hair?
Vitamin C not only helps against hair loss but also helps to preserve the natural color by preventing premature aging of the hair. However, there is limited research on this subject.
28. What are the Benefits of Vitamin C in fighting urinary tract infections?
If you have ever suffered from a urinary tract infection, you know that it is a painful experience that you never want to repeat. Unfortunately, HWIs are quite common, and many people experience multiple HWIs during their lifetime.
Vitamin C can reduce the likelihood of you developing a urinary tract infection.
29. What are the Benefits of Vitamin C in increasing bone density?
Loss of bone density is a common problem in older people, especially women. Reduced bone density can lead to osteoporosis and fractures.
Bone loss is associated with oxidative stress, but vitamin C supplementation has been shown to be protectionist.
Symptoms of Vitamin C Deficiency
Vitamin C deficiency occurs as obvious when the intake of vitamin C is insufficient. The signs include:
- swollen or bleeding gums
- gum inflammation (also called gingivitis)
- Slow wound healing
- Dry and splitting hair
- Rough and dry skin
- Weak immunity
- Swollen and painful joints
- Possible weight gain
Taking enough vitamin C not only prevents these symptoms but also offers many other benefits – what we will now see – the many functions of vitamin C.
Top 30 Vitamin C foods
The best way to meet your vitamin C needs is to include a few vitamin-rich foods in your diet. So which foods contain vitamin C? Here are some of the best vitamin C superfoods to start stockpiling, according to the USDA National Nutrient Database, many of which are low in calories but full of nutrients beyond vitamin C:
|Cantaloupe||Kiwifruit||Raspberry And Blackberry|
|Green Bell Pepper||Orange||Tomatoes|
Recommended Daily Intake
These are the daily dose of Vitamin C recommended:
|0-6 months||40 mg||50 mg|
|7-12 months||40 mg||50 mg|
|1-3 years||15 mg||15 mg|
|4-7 years||25 mg||25 mg|
|9-13 years||45 mg||45 mg|
|14-18 years||75 mg||65 mg||80 mg||115 mg|
|19 years and above||90 mg||75 mg||85 mg||120 mg|
|Smokers||Include 35 mg more vitamin C in addition to the recommended daily dose|
- “Vitamin C and Heart Health: A Review Based on Findings from Epidemiologic Studies“. University of Connecticut, USA. 2016 August.
- “Vitamin C supplementation lowers serum low-density lipoprotein…“. National University of Health Sciences, USA. 2008 June.
- “Vitamin C supplementation lowers serum low-density lipoprotein…“. National University of Health Sciences, USA. 2008 June.
- “Vitamin C and human wound healing“. US National Library of Medicine. 1982 March.