This is an essential nutrient. Deficiency of Vitamin C causes a fatal disease named as ‘scurvy’. The disease symptoms are swelling, joint pain, bleeding gums and sores that do not heal. Also being part of the group of vitamins required for the proper functioning of the body.
Vitamin C protects against low immunity, cardiovascular diseases, eye diseases and even skin aging. It also helps to strengthen the blood vessels and regulate cholesterol levels. Citrus fruits like orange, lemon and pineapple & vegetables, parsley, passion fruit, blueberries, strawberries, tomatoes etc, are rich sources of Vitamin C.
Below are the Benefits of Vitamin C:
Reduces symptoms of colds and flu
When it comes to a common cold, Vitamin C does not work as a cure. However, some studies show that taking it for flu and colds can reduce the risk of developing pneumonia and lung infections. Vitamin C reduces severity of symptoms and days of the disease.
“The benefits of Vitamin C were noted by researcher Linus Pauling, twice Nobel Prize winner in 1954 and 1962,”. Nutritionist’s of the book My Life, Roberta Stella said that high doses of Vitamin acted against colds and flu. Since then, the issue is controversial, but Roberta says that Vitamin C is a nutrient that, together with other vitamins is essential for our immune system.
It fights against stress:
A German research says that Vitamin C is beneficial for individuals whose immune system has weakened due to stress – very common problem in our society. The researchers subjected 120 people in stressful times: public speaking and solving math problems. Only half of the people had 1,000 mg of Vitamin C in their bodies. As a result, those who lack Vitamin C showed higher stress levels which further led to signs of higher hormone cortisol and blood pressure.
People who take Vitamin C are reported with lesser stress levels. Lack of Vitamin C stops the secretion of cortisol, (the hormone released by the adrenal gland)-in response to stress-which is responsible for conveying this “news” of stress to all parts of the body. In addition, it is said that Vitamin C improves the mood because it stimulates the production of tryptophan, the precursor of serotonin, a hormone responsible for the wellbeing and provision.
It fights skin aging
Vitamin C benefits to the cells inside and outside the body. A study was published in the American Journal of Clinical Nutrition which examined the relationship between nutrient intake and skin aging in 4,025 women, aged between 40 and 74 years. It was found that the intake of Vitamin C levels was connected with a lower probability of having a wrinkled appearance and dry skin.
According to expert Daniela Hueb, ascorbic acid – a substance contained in Vitamin C – is an excellent antioxidant that fights free radicals and prevents the aging of cells, and helps in skin lightening also. Now-a-days Vitamin C, is also available in the form of moisturizers for the face and sunscreen that helps to prevent possible spots. It can also be taken in capsule form, gelatin or shakes. “Remember it is important, to choose right food, that contains Vitamin C, as it is an essential nutrient that should be consumed daily in your diet.
Increases iron absorption
Vitamin C increases the absorption of iron , obtained by plant foods – like vegetables and beans – and prevents anaemia (i.e. lack of blood). According to nutritionist Roberta Stella, being a superior antioxidant, Vitamin C can alter the chemical structure of the mineral into a form more easily absorbed by the body. Roberta says that the RDA of Vitamin C is 90 mg for men and 75 mg for women. It is easily obtained when the power is adequate. Below is the amount of nutrients present in some foods:
A big slice of pineapple = 115.9 mg
A large unit of chayote = 74.4 mg
A unit mean = 142.6 mg papaya
A large orange = 135.8 mg
It helps in reducing tumour growth
A study published by the American Journal Proceedings of the National Academy of Sciences examined the presence of Vitamin C in one’s body plays a key role in reducing the growth of cancer & tumours. Research has shown that intake of Vitamin C produces a pro-oxidation effect. Further this generates free radicals & hydrogen peroxide, which leads to the elimination of tumour cells.
It prevents eye diseases
An American study, done by the National Institutes of Health, found that intake of certain vitamins and minerals together, daily may help prevent vision loss related to age. This mixture is composed of vitamin C (500 mg), vitamin E (400 IU), beta carotene (15 mg), zinc (80 mg) and copper (2 mg).
Prevents Heart strokes
According to a study published in the American Journal of Clinical Nutrition (CVA), people with higher Vitamin C concentrations in blood may have 42% lower risk of stroke than those having low concentrations in the body. According to the authors, the reasons for this are not completely understood, but it is said that people who eat lots of fruits and vegetables have high concentration of Vitamin C in their blood levels blood which can increase the prevention of stroke.
Vitamin C supplements:
Like all medicines, you must consult a doctor before taking any vitamin supplements. The nutritionist Balieiro Kelly, Laboratory of Women Femme says that disability is common during pregnancy – due to the onset of hypertensive disease and preeclampsia – and smokers who need more vitamin antioxidant to fight free radicals caused by smoking.
However, even in these cases it is not always necessary to resort to supplements. “For food sources, we get a good part of the daily needs or even in excess. ANVISA recommended maximum 1000 mg/ of Vitamin C intake in a day as safe. Misuse of this nutrient can cause osmotic diarrhoea, gastrointestinal disorders, increased excretion of oxalate – responsible for the formation of kidney stones – and increased excretion of uric acid, “says Kelly.
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