Vitamin C Benefits: Get to Know Them

Vitamin C is known for its health benefits, as it plays a crucial role in the formation of blood vessels, cartilage, muscles, and collagen in bones. It also strengthens the immune system and supports the health of the brain and heart. Therefore, we will discuss the prominent benefits of vitamin C in the following article. 

What are vitamin C Benefits?

Vitamin C, also known as ascorbic acid, has numerous benefits, and here are the key ones:

• Promotes Wound Healing

Vitamin C stimulates the production of collagen, a protein found in the skin, muscles, hair, nails, and other tissues. Collagen plays a crucial role in promoting wound healing. 

Individuals with low vitamin C intake may experience delayed wound healing due to insufficient collagen formation.

• Boosts the Immune System

One of the most well-known benefits of vitamin C is boosting the immune system. Studies have pointed out its role in treating certain types of infections, including respiratory system infections, due to its involvement in:

1. Helping the body produce various types of immune cells specialized in protecting against infections.
2. Improving the function of those immune cells.
3. Protecting cells from the damage caused by free radicals.

• Supports Brain Health

The antioxidant properties of vitamin C contribute to maintaining brain health. Research suggests that regular consumption of vitamin C-rich foods, along with supplements, protects against age-related neurological decline, Alzheimer's disease, Parkinson's disease, and multiple sclerosis. 

Additionally, vitamin C reduces the risk of mental health disorders such as depression, anxiety, and schizophrenia.

• Promotes Heart and Vascular Health

Vitamin C supports heart health, reducing the risk of high blood pressure and other cardiovascular diseases. Its role in improving nitric oxide production, widening blood vessels, and possessing antioxidant properties contributes to these cardiovascular benefits.

• Enhances Iron Absorption

Vitamin C enhances the absorption of iron when taken together. Physicians recommend combining vitamin C supplements with iron tablets to improve absorption, especially in individuals with anemia due to iron deficiency. 

Iron supports proper growth, development, oxygen delivery throughout the body, and the production of specific hormones.

• Improves Skin Health

Studies suggest that higher intake of vitamin C is associated with a decreased likelihood of developing wrinkles and experiencing dry skin. Topical treatments rich in vitamin C have also been shown to reduce wrinkles, thanks to its antioxidant properties that protect cells from free radical damage.

• Protects Against Eye Problems

Vitamin C reduces the risk of developing cataracts and slows the progression of age-related macular degeneration, an eye disorder that can lead to blindness over time.

• Additional Benefits

Here are other potential benefits of vitamin C that studies are still trying to confirm: 

1. Reduces the risk of cancer.
2. Decreases inflammation in the body.
3. May prevent gout attacks.
4. Along with vitamin E, it may alleviate symptoms of asthma and chronic obstructive pulmonary disease (COPD) due to its antioxidant properties.
5. High doses may help reduce allergy symptoms.

What is the recommended amount of vitamin C?

The recommended amount of vitamin C varies depending on factors such as gender, age, and others. Here is an explanation of the recommended amounts based on age: 

What are the natural sources of vitamin C?

The body cannot produce vitamin C, and individuals need to obtain it from their diet or dietary supplements. 

Vitamin C is available in a wide range of vegetables and fruits. Here are the prominent natural sources:

• Red bell peppers.
• Orange juice.
• Grapefruit juice.
• Kiwi.
• Tomato juice.
• Green bell peppers.
• Broccoli.
• Strawberries. 

People can obtain the recommended amount of vitamin C from their daily diet, and it is rare to develop a deficiency through regular dietary intake. However, if you are a smoker, have digestive issues, or do not include fruits and vegetables in your diet, there is an increased risk of vitamin C deficiency. Therefore, we recommend undergoing a vitamin C test provided by Blazma, which does not require any prior preparation.

What are the side effects of vitamin C?

It is unlikely that consuming too much vitamin C will cause significant problems, but taking 1000 milligrams or more daily is associated with some digestive issues, as the body will not fully absorb it. This may lead to the following:

• Diarrhea.
• Stomach pain.
• Bloating.

Typically, individuals do not get excessive vitamin C from their diet but rather through dietary supplements. These symptoms usually disappear upon discontinuing supplement intake.

Additionally, taking vitamin C supplements is linked to the development of kidney stones, and it may increase the risk of heart and cardiovascular problems in females after menopause.