The Benefits of Vitamin C

Vitamin C is one of the most secure and effective nutrients said by Experts. Though it may not be the medicine for the common cold, it helps you to get infected by cough and cold.

The benefits of vitamin C have included protection against immune system deficiencies,  cardiovascular disease, even skin wrinkling, eye disease, and even eye vision. The bearable upper consumption level is 2000 mg in a day for adults.

 Introduction of Vitamin C

Vitamin C, or we can say ascorbic acid, is a water-soluble vitamin. This means that it melts in water and is carried to the body’s tissues but is not entirely stocked in our body, that's why it must be taken daily by food or supplements. The recommended daily doses of vitamin c are 75 mg for women, and 90 mg for men. While it’s generally suggested to get vitamin C consumption from foods, many people turn to supplements to reach their requirements.

 

The Benefits of Vitamin C

There are several health benefits of Vitamin C. In this pandemic, Covid 19 period the vitamin C plays a very important role. 

Boosts immunity

 One of the main reasons people take vitamin C supplements is to boost their immunity, as vitamin C is involved in many parts of the immune system. First, vitamin C helps encourage the production of white blood cells known as lymphocytes and phagocytes, which help protect the body against infection Trusted. Second, vitamin C helps these white blood cells function more effectively while protecting them from damage by potentially harmful molecules, such as free radicals. Third, vitamin C is an essential part of the skin’s de fence system. It’s actively transported to the skin, where it can act as an antioxidant and help strengthen the skin’s barriers. Studies have also shown that taking vitamin C may shorten wound healing time.

What’s more, low vitamin C levels have been linked to poor health outcomes. 

For example, people who have pneumonia tend to have lower vitamin C levels, and vitamin C supplements have been shown to shorten the recovery time. 

 

High Blood Pressure 

Vitamin C has long been used as a treatment for high blood pressure, or hypertension. Unfortunately, research suggests it may not be as helpful as once thought

The reason for vitamin C's impact on blood pressure isn't well understood. It is thought that high doses of vitamin C may have a mild diuretic effect. That means it may help reduce water in your body, which can lower blood pressure.

 

Wound healing

Vitamin C helps the body produce collagen and is present in skin, muscle, and other tissues.

People with a low intake of vitamin C may experience slower wound healing, as their bodies will be less able to produce collagen.

During times of recovery, healthcare professionals may recommend trusted Source supplements for people with low vitamin C levels.

 

Diabetes

A 2019 study trusted Source looked at 31 people aged around 60 years to see whether or not taking vitamin C supplements made a difference to their glucose levels after eating.

After taking supplements for 4 months, the participants’ glucose levels and blood pressure improved, compared with taking a placebo. This suggests that vitamin C could, one day, be a diabetes treatment.

 

Vitamin C and Health

There is interest in the antioxidant role of vitamin C, as research has found the vitamin to neutralize free radical molecules, which in excess can damage cells. Vitamin C is also involved in the body’s immune system by stimulating the activity of white blood cells. Does this translate to protection from certain diseases?

How Much Vitamin C Is Enough?

Most of the studies Moyad and his coworkers examined used 500 daily milligrams of vitamin C to achieve health results. That's much higher than the RDA of 75-90 milligrams a day for adults. So unless you can eat plenty of fruits and vegetables, you may need to take a dietary supplement of vitamin C to gain all the benefits, Moyad says. He suggests taking 500 milligrams a day, in addition to eating five servings of fruits and vegetables.

"It is just not practical for most people to consume the required servings of fruits and vegetables needed consistently, whereas taking a once-daily supplement is safe, effective, and easy to do," Moyad says. He also notes that only 10% to 20% of adults get the recommended nine servings of fruits and vegetables daily.