Vitamin C, or L-ascorbic acid, is a water-soluble essential vitamin. It is a very popular dietary supplement due to its antioxidant properties, safety, and low price. Vitamin C is capable of being both an antioxidant and pro-oxidant, depending on what the body needs. This mechanism allows it to serve a variety of functions in the body. Let us see about the importance of Vitamin C.
Vitamin C sequesters free radicals in the body. It is replenished by antioxidant enzymes, and is often used as a reference drug in antioxidant research. Vitamin It’s structure allows it to act on neurology and depression, as well as interact with the pancreas and modulate cortisol. Its antioxidant properties mean vitamin C provides neuro protective effects and benefits for blood flow. By protecting the testes from oxidative stress, vitamin C can also preserve testosterone levels.
“Vitamin C activates the production of white blood cells and boosts the immune cells to function effectively”
Vitamin C is required for the biosynthesis of collagen, L-carnitine, and certain neurotransmitters; vitamin C is also involved in protein metabolism. Collagen is an essential component of connective tissue, which plays a vital role in wound healing. It plays an important role in immune function and improves the absorption of nonheme iron,
the form of iron present in plant-based foods. Insufficient vitamin C intake causes scurvy, which is characterized by fatigue or lassitude, widespread connective tissue weakness, and capillary fragility.
Health Benefits of Vitamin C
Due to its function as an antioxidant and its role in immune function, vitamin C has been promoted as a means to help prevent and/or treat numerous health conditions.
Healthy Immune Function
Vitamin C activates the production of white blood cells and boosts the immune cells to function effectively. A potent antioxidant, it protects white blood cells from oxidative damage and supports proper functioning. It has marked effect on repairing wounds and wards off the attack of bacteria, virus and infection.
Skin health
A common problem in monsoon season is dry skin, a good diet with copious vitamin C intake decreases the appearance of wrinkles and dry skin. The antioxidant properties of vitamin C reduce the oxidative damage caused by pollution, stress and poor diet. It also slows the aging process and makes the skin glow.
Cold
Common cold is prevalent in monsoon season & Vitamin C acts as an effective antihistamine that reduces the effect of cold, inflammation, runny nose, allergy and aches. It shortens the duration of colds by reducing the histamine levels.
Asthma
A study revealed that low levels of Vitamin C increases the risk of asthma. Adequate intake of vitamin C reduces the body’s production of histamine which contribute to inflammation. It also reduces the risk of exercise induced asthma.
Urinary Tract Infection
Daily supplement of Vitamin C reduces the risk of developing a urinary tract infectionin pregnant women. Vitamin C stops the growth of some bacteria by making urine more acidic.
Stroke
The American Journal of Clinical Nutrition featured a study that found those with high levels of vitamin C in their blood had almost a 50% decreased risk of stroke.
Reduces risk of Cataracts
Vitamin C plays a role in improving vision and prevents the development of cataract that causes blindness in older people. Eye lens require a high amount of Vitamin C to ward off free radicals that are produced due to direct exposure to sunlight.
Treats Cancer
Studies had suggested that a high-dose of vitamin C may enhance the cancer-killing effect of drugs used in chemotherapy. Vitamin C is a safe and cost-effective treatment for ovarian, lung, stomach, throat and colon & may be associated with increased survival in those already diagnosed.
Sources of 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.
- Other fruits and vegetables—such as broccoli, strawberries, cantaloupe, baked potatoes, and tomatoes—which also have vitamin C.
- Some foods and beverages that are fortified with vitamin C. To find out if vitamin C has been added to a food product, check the product labels.
The vitamin C content of food may be reduced by prolonged storage and by cooking. Steaming or microwaving may lessen cooking losses. Fortunately, many of the best food sources of vitamin C, such as fruits and vegetables, are usually eaten raw.
Vitamin C Deficiency
Acute vitamin C deficiency leads to scurvy. The timeline for the development of scurvy varies, depending on vitamin C body stores, but signs can appear within 1 month of little or no vitamin C intake (below 10 mg/day). Initial symptoms can include fatigue (probably the result of impaired carnitine biosynthesis), malaise, and inflammation of the gums. As vitamin C deficiency progresses, collagen synthesis becomes impaired and connective tissues become weakened, causing petechiae, ecchymoses, purpura, joint pain, poor wound healing, hyperkeratosis, and corkscrew hairs. Additional signs of scurvy include depression as well as swollen, bleeding gums and loosening or loss of teeth due to tissue and capillary fragility. Iron deficiency anemia can also occur due to increased bleeding and decreased nonheme iron absorption secondary to low vitamin C intake. In children, bone disease can be present. Left untreated, scurvy is fatal.
The best time of the day to have Vitamin C
Even though scoring all vitamins and minerals is essential for healthy living, not all of them are synthesized by our body in the same way. Hence, one must pay attention on how you have them.
While Vitamin C is a largely helpful nutrient, it is a water-soluble nutrient, which is best absorbed when you take them empty stomach. An ideal way would be to take your supplement first thing in the morning, 30-45 minutes before your meal. If you plan to take your Vitamin C later in the day, make sure there is a good gap after your meals so that it gets absorbed well.
Another way to match up on your requirement is to have a Vitamin -C rich diet, which you can have through the day.
Can you have too much of Vitamin C?
Taking Vitamin C doesn’t pose any damage or harmful side-effects but it’s worth noting that having a dosing schedule is important. Have it before your meals, once every day to see a difference in your health. If you consume it in excess, it can get unabsorbed or lead to gastrointestinal issues like diarrhoea.