Top 5 Health Benefits Of Vitamin C You Must Know

Just like how protein takes the major place when it comes to macronutrients and muscle building, vitamin C, also known as ascorbic acid, enjoys the stardom when it comes to micronutrients and immune health. All of us are introduced to this vitamin since our childhood but we barely wondered its importance and never really cared to know what it mattered.

Vitamin C, the most popularly known as 'immune vitamin', is one of the most researched vitamins today and is steadily growing in popularity. Its myriad benefits aren't just reserved to immune health — it's one of the most powerful antioxidants attributed to skincare and wellness benefits.

Did you know? Vitamin C is an essential nutrient for a lot of biochemical processes in the body. Let's go ahead and learn how this key vitamin can benefit our body.

Vitamin C Is Considered An Essential Vitamin

The micronutrient is classified as an essential nutrient as our body does not produce vitamin C on its own and should be consumed either through food or from a trusted vitamin C supplement. Good levels of vitamin C are found in fruits like lemons, limes, grapefruits, papaya, guava, tomato, watermelon, strawberries, and vegetables like broccoli, parsley, kale, spinach, capsicum, cabbage. Unless you eat plenty of fruits and vegetables, it is difficult to get the recommended value of vitamin C and you may have to rely on dietary supplements to gain its benefits.

We Need A Continuous Daily Dose Of Vitamin C

Intake of vitamin C via food may be limited with individuals not exposed to a varied diet and those prone to smoking and other bad habits. The water-soluble vitamin does not get stored in the body tissues or muscles but instead gets expelled through urine.

Vitamin C is among the least stable vitamins. Cooking vegetables or fruits containing vitamin C easily destroys this valuable vitamin. Freshly made salad will have a higher amount of vitamin C compared to a salad made quite a few hours ago. Frying or baking of vegetables also destroys vitamin C, which can affect overall vitamin C levels in the body.

Vitamin C Supplements Are A Great Way To Top Up On Vitamin C

An interesting fact about vitamin C (also known as ascorbic acid) is that vitamin C in food is identical to vitamin C in supplements. Since it gets difficult to get the required amounts of vitamin C through food, supplements can be relied upon. Check the ingredient list thoroughly while buying the supplement — choose a brand which insists on a single ingredient and purity.

1. Vitamin C Boosts Immunity

Vitamin C is most popularly known for its immune-boosting properties. It boosts the immunity system and is needed for various immune functions. Vitamin C promotes the ability of cells to initiate protective cellular defences and plays a vital role in stimulating white blood cell production. WBCs are important immune cells that help fight infections and protect the body from invading microorganisms like bacteria, fungi, and viruses. The potent antioxidant helps fight oxidative stress that causes cellular and tissue damage. It boosts antibody levels in the body — proteins that help detect invading microorganisms, bind to them, and neutralize them. As an antiviral nutrient, it stimulates the production of interferon, an important antiviral that inhibits viral replication. Vitamin C deficiency can have a considerable impact on the immune system.

2. Vitamin C Aids In Collagen Formation

One of the greatest aspects of vitamin C is producing collagen — the protein that keeps our bodies strong and skin healthy. In humans, collagen is the most prevalent component, comprising 1/3rd of total protein. Our body continuously synthesizes collagen based on the need for growth, repair, and joint care. As we age, we produce less collagen, which can lead to fine lines, sagging skin, joint degradation, poor hair growth, and muscle aches. Proper vitamin C intake promotes faster wound healing, reduces puffiness, tightens skin, reduces signs of aging, and promotes better joint health. A supplemental form of vitamin C encourages natural collagen production — the first-line defence in preventing collagen loss.

3. Vitamin C Is A Superstar Ingredient For Skin & Hair Care

Best known for its anti-aging benefits, vitamin C improves skin texture and quality. The powerful antioxidant fights free radical damage caused by sun and pollution, brightens the skin, and helps fade dark spots and dullness. Vitamin C inhibits the enzyme tyrosinase, which is responsible for converting tyrosine into melanin, thus preventing hyperpigmentation. It can improve skin firmness, prevent fine lines, and keep skin looking healthy and youthful. Vitamin C is also very effective in reducing inflammation and preventing acne, and plays a role in the formation of keratinocytes — the cells needed to close up a wound on the skin's surface.

The free radicals which accumulate on your scalp due to environmental pollutants create a negative impact on hair, causing dryness, frizziness, and brittleness. The powerful antioxidant properties of vitamin C help fight these free radicals. Besides, vitamin C helps your body absorb non-heme iron, a necessary mineral for hair growth, and its collagen-promoting ability further contributes to better circulation and strong hair growth.

4. Vitamin C Boosts Absorption Of Iron

There are basically 2 forms of dietary iron: heme iron and non-heme iron. Non-heme iron is found in plant-based foods whereas heme iron comes from animal protein. Heme iron is absorbed at a faster rate than non-heme iron, meaning the body more easily absorbs iron from animal products. Vitamin C significantly increases the absorption of non-heme iron by converting it into a more easily absorbed form. Vitamin C supplementation is especially beneficial for vegetarians and vegans who might naturally have lower iron consumption in their diet.

Iron plays a role in making red blood cells and increases the body's ability to carry oxygen through the blood — its deficiency can lead to anaemia. Iron also contributes to keeping immune defences healthy and strong.

5. Vitamin C Supports Cardiovascular & Brain Health

The multi-tasking vitamin supports heart health by relaxing the blood vessels and facilitating better circulation. Studies have revealed that vitamin C helps reduce bad cholesterol, which may be a risk factor for heart health. The potent antioxidant fights free radicals and prevents oxidative damage to the heart.

Vitamin C is involved in neurotransmitter production. Studies reveal that low levels of vitamin C may lead to memory loss in the elderly. Ensuring optimal levels of vitamin C keeps you more attentive and improves your ability to focus by supporting the production of norepinephrine.

How Much Vitamin C Should We Consume Daily?

The recommended daily allowance of vitamin C is 75mg–90mg per day for adults. Since your body does not absorb 100% of the vitamin you consume, higher doses of vitamin C (up to 1000mg) are often recommended for best results. The upper intake for vitamin C is 2000mg per day. Taking a vitamin C supplement can ensure an optimal amount of this nutrient.

How To Consume Vitamin C Supplement?

Vitamin C supplement is best taken with water because it is a water-soluble vitamin. Although taking a vitamin C supplement is generally safe, it is always a good idea to consult your physician if you are on medications or have specific health ailments.

So, what we learn is — Vitamin C is a great vitamin that can help you feel good and look good.

Amazing vitamin, isn't it? What are your thoughts on vitamin C? Share them in the comment section below.

References:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2725368/
https://www.researchgate.net/figure/Recommended-Dietary-Allowances-RDAs-for-Vitamin-C_tbl1_325319314

Also Read: Top 5 Nutritional Benefits Of Peanut Butter

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