Vitamin C benefits and usages.

Updated: Sep 30, 2021

Vitamin C is a vitamin found in various foods and sold as a dietary supplement. Most animals are able to synthesize their own Vitamin C, although humans must acquire it from dietary sources. But what recorded benefits does it actually have? No worries we are going to talk about them in this blog.

Back Story of Vitamin C

Vitamin C was discovered in 1912, isolated in 1928, and, in 1933, was the first vitamin to be chemically produced. It is on the World Health Organization's List of Essential Medicines. Vitamin C is available as an inexpensive generic and over-the-counter medication.


Benefits of Vitamin C

1- The disease scurvy is caused by vitamin C deficiency and can be prevented and treated with vitamin C-containing foods or dietary supplements

2- Studies have shown that taking vitamin C on a regular basis did reduce the average duration of sickness by 8% in adults and 14% in children, and also reduced the severity of colds. A subsequent meta-analysis in children found that vitamin C approached statistical significance for prevention and reduced the duration of upper respiratory tract infections.

3- Vitamin C is a strong antioxidant that can boost your blood antioxidant levels. This may help reduce the risk of chronic diseases like heart disease.

4- Vitamin C supplements have been found to lower blood pressure in both healthy adults and those with high blood pressure.

5- Vitamin C supplements have been linked to a reduced risk of heart disease. These supplements may lower heart disease risk factors, including high blood levels of LDL (bad) cholesterol and triglycerides.

6- Vitamin-C-rich foods and supplements have been linked to reduced blood uric acid levels and lower risk of gout.

7- Vitamin C can improve the absorption of iron that is poorly absorbed, such as iron from meat-free sources. It may also reduce the risk of iron deficiency.

8- Vitamin C may boost immunity by helping white blood cells function more effectively, strengthening your skin’s defense system, and helping wounds heal faster.

9- Vitamin C helps the body produce collagen, L-carnitine, and some neurotransmitters.

Sources of Vitamin C




Foods Rich in Vitamin C

Fruits and vegetables are the best sources of vitamin C. You can get recommended amounts of vitamin C by eating a variety of foods including the following: Citrus fruits (such as oranges and grapefruit) and their juices, as well as red and green pepper and kiwifruit, which have a lot of vitamin C.

  • Indian, gooseberry (700 mg/100 g)

  • citrus fruits, such as limes, oranges, and lemons.

  • tomatoes and tomato juice.

  • potatoes.

  • green and red peppers.

  • kiwifruit, strawberries, and cantaloupes.

  • green leafy vegetables such as broccoli.

  • fortified cereals.




What is the best way to absorb vitamin C?

Because vitamin C is water-soluble, supplements are best absorbed on an empty stomach. It's best taken in the morning, 30-45 minutes before eating on an empty stomach for optimum absorption.


How long does vitamin C stay in the body?

Vitamin C can stay in the body for weeks. Levels of vitamin C in the blood are controlled by the kidneys through a process known as 'renal reabsorption,' which prevents vitamin C from being lost in the urine.


How much Vitamin C you should take?

The upper limit for vitamin C in adults is 2,000 mg. Individuals with chronic liver disease, gout, or kidney disease are recommended to take no more than 1,000 mg of vitamin C per day. High vitamin C intakes have the potential to increase urinary oxalate and uric acid excretion.


Side effects of too much Vitamin C

Although too much dietary vitamin C is unlikely to be harmful, megadoses of vitamin C supplements might cause:


Nausea, vomiting, and diarrhea.

Heartburn.

Stomach cramps or bloating.

Fatigue and sleepiness, or sometimes insomnia.

Headache.

Skin flushing.


Is Vitamin C Bad For Your Kidneys?

Vitamin C itself is completely harmless to your body, on the other hand, Megadoses of vitamin C can increase your risk of the most common type of kidney stone, calcium oxalate. Kidney stones happen when waste accumulates and clumps together in your kidneys, causing pain and difficulty urinating.



Summary

Vitamin C is a vital vitamin in our body that can only be obtained by consuming it through foods or dietary supplements, although megadoses of Vitamin C can be harmful it's benefits can't be overlooked.

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