According to experts, vitamin C is the most vital and effective nutrient. But why vitamin C is a-must for bodily functions? Let's find out in the article.
What Is Vitamin C
Ascorbic acid, or vitamin C, is an essential nutrient that boosts synthesis of collagen and maintains cartilage, bones or teeth. As one of the most popular micronutrients, vitamin C is also the antioxidant neutralizing free radicals that damage cells at the genetic level.
The Benefits Of Vitamin C
1. Vitamin C Reduces Chronic Disease Risk
With ascorbic acid, your body's natural defenses can be strengthened. Studies have proven that vitamin C may increase the blood antioxidant levels by up to 30%. This nutrient can prevent cancer by blocking the harm of molecules called free radicals, according to Dr. Sherry Ross, OB/GYN and Women’s Health Expert at Providence Saint John’s Health Center in Santa Monica, California. Free radicals accumulating means promoting oxidative stress, causing many chronic diseases. Hence, vitamin C needs to be consumed to “save the day” by protecting your body against life deleterious conditions.
2. Vitamin C Lowers Your Blood Pressure
Working as a diuretic which helps remove excess fluid out of the body, high doses of vitamin C plays an important role in relaxing the blood vessel walls and decreasing blood pressure. Consequently, vitamin C may help you avoid heart attacks. By preventing LDL cholesterol (bad cholesterol), hardening of the arteries will be delayed, which makes you have less chance of having a stroke or increase cardiovascular health.
3. Vitamin C Supports Your Immune System
Not only does vitamin C prevent diseases, it also supports your immunity and staves off colds or flu. Because it increases strength and boosts the organism to protect your body while reducing the duration of sick time, vitamin C is an effective nutrient for immunity and general health. Besides, vitamin C assists with fighting off infections. So, in order to stay healthy, don't forget to add more vitamin C to your daily diet.
4. Vitamin C Boosts Your Absorption Of Iron
Iron's main role is to expand the ability of carrying oxygen through the body. Therefore, iron lack can lead to anaemia. In that case, vitamin C is highly beneficial. It is shown to enhance iron absorption due to its non-heme iron that is absorbed quickly and easily. To be specific, in one research, taking 100mg of vitamin C during a meal will boost iron absorption by 67%.
5. Vitamin C Fights Against Aging
Being a powerful antioxidant, vitamin C neutralizes the free radicals that cause premature skin aging. Vitamin will ensure your natural beauty, since it supports the production of collagen in skin cells to repair skin structure. According to NH, vitamin C is used to generate skin, tendons, ligaments and blood vessels. Not to mention the aforementioned absorption, you will maintain a smooth, healthier skin and form scar tissue.
There is a close relationship between vitamin C and age-related macular degeneration (AMD). A study by the National Eye Institute showed that people who take 500mg/day with beta-carotene, vitamin E and zinc of vitamin C per day can slow down the progression of advanced age-related macular degeneration by about 25 percent and visual acuity loss by 19 percent.
6. Vitamin C Helps With Cutting Belly Fat And Weight Loss
Vitamin C status is proved to be inversely related to body mass. Moreover, vitamin C deficiency can slow down loss of fat mass, according to a 2005 study in Journal of the American College of Nutrition. Those who have adequate amounts of vitamin C oxidize 30% more fat during exercise than people with low vitamin C status.
7. Vitamin C Is Crucial For Mental Health
All-in-all, ascorbic acid has several functions with mental health. As a matter of fact, scientists have revealed that not having enough vitamin C can result in motor deficit, cognitive impairment and aberrant behavior. On the other hand, this effective nutrient helps people avoid therapeutic effects on mental illness such as depressive disorder, schizophrenia, anxiety and Alzheimer's disease.
Sources Of Vitamin C
The recommended daily intake for vitamin C is 75mg for women and 90 mg for men. However, several research suggests that people should consume 500mg daily for the best effect of vitamin C. That's why vitamin C sources such as fruits, vegetables and nutrient supplements should be made use of. Vitamin C is water-soluble and found in many fruits and vegetables such as citrus fruits, sweet potatoes, red peppers, red cabbage, and spinach. Additionally, since humans cannot synthesize ascorbic acid due to lack of gulonolactone oxidase, some nutrient supplements below can give a hand.
Such a popular brand for healthy oriental individuals who want to enhance the amount of vitamin C. With no gluten, GMOs or soy, California Gold Nutrition Gold C is suitable for everyone, especially vegans and vegetarians. Furthermore, this 100% Gold guarantee product contains USP Grade L-Ascorbic Acid that is triple quality tested in order to meet the highest standards.
Here is a vitamin supplement from Now Foods. Along with 1000mg of Ascorbic Acid known for its role in the immune system, NOW Vitamin C-1000 includes Bioflavonoids, which work synergistically to support vitamin C utilization. It has the GMP quality assured, as well. That means every process aspect of NOW manufacture or laboratory method has been examined.
Being a gelatin and gluten-free vitamin supplement, California Gold Nutrition Gummies Vitamin C is a fantastic tasting way to add ascorbic acid to diet. With the assistance of vitamin A, this product can fully support your immune health, connective tissues and antioxidant protection.
To conclude, vitamin C deficiency affects mood and cognitive effects. So, if you want to stay out of mental health issues, just increase the amount of vitamin C-rich food or vitamin C supplement, you won't be disappointed.