One of the most frequently discussed vitamins is Vitamin C (also known as L-ascorbic acid). The vitamin is getting a lot of attention because of its immune-boosting properties. However, promoting vitamin C’s capacity to reduce the duration of a common cold merely touches the surface of its role in the body.
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This antioxidant is not produced by the body, it is critical to receive it from vitamin C-rich meals. “Vitamin C can be found in a variety of foods, including red and green bell peppers, citrus fruits, kiwi, broccoli, tomatoes, and Brussels sprouts,”
According to the National Institutes of Health (NIH), adult women require 75 milligrams (mg) of vitamin C per day, while adult men require 90 mg. Most Americans get enough of the vitamin from their diet.
7 Medically Proven Health Advantages of Vitamin C
1. Collagen Synthesis Is Stimulated by Vitamin C
According to the National Institutes of Health, vitamin C is required for the manufacture of collagen, which is present in connective tissue throughout the body. “Adequate vitamin C levels are essential for the production of collagen,”. “Collagen is the most abundant protein in the body and plays a critical role in connective tissues like those found in our organs and of course our hair, skin, and nails.”
Some health and beauty professionals promote collagen as the skin’s anti-aging savior. A study published in Clinical, Cosmetic, and Investigational Dermatology in September 2015 discovered that topically administering vitamin C to the skin resulted in enhanced collagen formation and younger-looking skin. Increased collagen production also indicates an increase in vitamin C which helps in healing the wounds.
2. Vitamin C combined with iron improves absorption
Another advantage of vitamin C is its ability to interact with other vitamins and minerals in the body, such as iron. According to the National Institutes of Health, iron promotes normal growth and development, enhances the body’s ability to distribute oxygen throughout the body, and aids in the production of certain hormones. According to Harvard Health Publishing, nonheme iron (the form of iron found in plants) can be difficult for the body to absorb, but eating vitamin C (and ideally heme iron, which is often present in meat and seafood) at the same time as nonheme iron leads to higher absorption.
3. It Contributes to Improved Brain Function
“Vitamin C also plays a role in neurotransmitter synthesis and cognitive function,”. According to the University of Queensland in Australia, neurotransmitters are essential for delivering messages from the brain to the rest of the body. Furthermore, higher vitamin C may be linked to improved brain function. A comprehensive review published in Nutrients in September 2017 discovered that cognitively intact research participants had higher vitamin C concentrations than those with impaired cognition.
4. Its antioxidant properties aid in the prevention of chronic disease.
Many of vitamin C’s advantages can be attributed to its antioxidant qualities. “Antioxidants act to neutralize free radicals, which are volatile and harmful substances produced in the body that cause damage to cells and tissues,”. Antioxidants can help prevent the development of significant health problems including cancer and heart disease. More research, particularly with human participants, is needed to determine whether vitamin C specifically can prevent cancer or cardiovascular disease.
5. Vitamin C boosts the immune system
Perhaps the most well-known advantage of vitamin C is its immune-boosting properties. Vitamin C was discovered to strengthen the immune system by guarding against oxidative stress, assisting in microbial killing, and minimizing the possibility of tissue damage in a review published in Nutrients in November 2017. This vitamin shortage has been linked to an increase in the number of infections. Loading up on vitamin C after you start sniffling is unlikely to save you from getting a cold, but it may help you recover faster, according to a previous review.
6. Vitamin C Could Help Cancer Treatment
According to the Mayo Clinic, eating a diet rich in vitamin C-rich fruits and vegetables appears to lower the risk of certain types of cancer, although research isn’t clear if this is due to the vitamin C content or the result of eating a good diet in general. Overall, research on the role of vitamin C in cancer prevention is ambiguous. A meta-analysis published in the Korean Journal of Family Medicine in November 2015, for example, found no link between vitamin C supplementation and cancer prevention.
According to the Mayo Clinic, vitamin C appears to improve the efficacy of radiation and chemotherapy when administered intravenously in extremely high dosages. A study published in Anticancer Research in February 2019 When paired with anti-cancer medications, high doses of vitamin C were proven to help combat breast cancer cells. One major caveat: the subjects in the study were given unusually high amounts of vitamin C, which people should not expect to acquire via food and supplements at home. “I recommend speaking with an oncologist about their experience with patient outcomes,” she suggests to individuals who are interested in the potential benefits. “Typically, outcomes depend on the individual’s type of cancer, severity of cancer, and overall health status.”
7. Vitamin C, which is high in antioxidants, protects the eyes.
According to the American Optometric Association, vitamin C can help reduce the chance of acquiring cataracts as well as decrease the advancement of age-related macular degeneration (AMD). Previous studies found that taking 500 mg daily as part of a daily supplement delayed the progression of the illness in persons with moderate AMD, most likely due to its antioxidant qualities. However, before taking any supplement on a long-term basis, consult with your ophthalmologist or primary care physician.
Superhero of the vitamin world, vitamin C does more for you than merely strengthens your defenses. Its function in the manufacture of collagen promotes the health of the skin, and its combination with iron improves absorption. Improved cognitive performance benefits the brain, and the presence of antioxidants may help fend off chronic illnesses.
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Although research on vitamin C’s potential in cancer treatment is ongoing, it is intriguing. It also protects the eyes from age-related macular degeneration and cataracts. Although vitamin C has a well-deserved reputation for strengthening the immune system, it is also an essential component that is worth considering for general health. Just keep in mind that moderation is essential and that it’s always a good idea to speak with medical specialists before making big dietary adjustments.
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