Vitamin C Benefits Foods Sources / Side Effects
What is Vitamin C?
Vitamin C is a water soluble vitamin. It is naturally found in some food products such as oranges and lemons. It is also available as a food item. It is also known as L-ascorbic acid. The body cannot synthesize naturally. It is very necessary to take in the diet. It has many benefits and aids in the normal functioning of the body. Its most essential function is the biosynthesis of collagen fibers.
What are Collagen Fibers?
Collagen is the major building block protein in connective tissue. It makes up 25% to 35% of the total protein content in your body. It is a major component of bones, cartilage, tendons, skin, ligaments and adhesive tissue. Due to its great tensile strength, it is responsible for maintaining the strength and elasticity of the skin, as well as the firmness of the skin. It gradually decreases with age. So far 28 types of collagen fibers have been found. However, 90% of the collagen in the human body is type 1.
Vitamin C helps in the synthesis of collagen fibers. It plays a major role in wound healing, regeneration and tissue regeneration processes. It is a powerful antioxidant that enhances the activity of other antioxidants in the body such as vitamin E. This reduces the damage caused by free radicals. It also improves the absorption of non-heme iron from the diet. In addition, Vitamin C plays an important role in boosting your immune system.
- Overdose of vitamin C.
- Foods high in vitamin C.
- Benefits of Vitamin C
- Dosage of vitamin C per day
- Vitamin C deficiency
Overdose of vitamin C.
If you consume more than the recommended value or have it for a long time, the following side effects may occur:
Nausea
Diarrhea
Abdominal cramps (abdominal pain)
Stomach upset
Long-term excessive consumption can also lead to erosion of dental enamel. It is known as tenderness or pain in the teeth.
Allergic reactions can also occur in some people.
Decreased vitamin B12 levels.
If you have a history of hyporaxaluria (excessive excretion of oxalate through urination) you are recommended to be careful while taking vitamin C. This is because it also increases the risk of kidney stones. If you suffer from hereditary hemochromatosis (excess iron), there is a risk of tissue damage after prolonged and excessive intake of vitamin C. In all cases, you should not take any foods without a doctor’s prescription.
Foods high in vitamin C.
Vitamin C is found in the following food products and fruits:
Citrus fruits include orange, lemon, grapefruit, and sweet lemon
Berries such as strawberry, gooseberry, blueberry, raspberry and cranberry
Watermelon and watermelon
Cantaloupe
Tomatoes
Pineapple
Kiwi
Guava
Mango
Papaya
Vegetables such as broccoli, red peppers, green peppers, cauliflower.
Greens like lettuce, cabbage, turnip.
Sweet and white potatoes.
Some packaged foods, such as whole grains and legumes, also contain vitamin C (which can be checked in the table of ingredients on the packaging).
It is also available in the form of capsules, tablets and synthetic ingredients. Available for specific dosage and treatments.
Foods high in vitamin C should be taken raw. This is because cooking, heating or microwaveing ​​reduces their nutrients and the amount of vitamin C in them. Similarly, storing them for a long time or keeping them during the day is also not recommended. When buying store-bought juices and packaged fruits, solid cans must protect the nutrients of the food from excessive light. These fruits and vegetables are eaten fresh and uncooked after washing.
Benefits of Vitamin C
We now know foods that are high in vitamin C. Let’s discuss some of the uses and benefits of Vitamin C:
Promotes wound healing: Vitamin C is an excellent wound healing agent. This not only prevents the wound from becoming infected, but also allows the wound to close with less scarring.
Good for skin: Vitamin C to promote healing of sunburns. It is used in oral and topical applications. It plays an important role in the formation of collagen and elastin. It tightens the skin and improves elasticity. Due to its antioxidant properties, Vitamin C can also help keep signs of aging at bay.
Improves Immunity: Vitamin C stimulates the immune system cells to fight infections. It also reduces oxidative stress. So that your immune system is strong. Also, it also prevents the entry of pathogenic cells into your body by strengthening the skin barriers.
Benefits to the gums: Vitamin C prevents bacterial infections. Stimulates immunity. It also promotes collagen production in the gums. Thereby also preventing gum bleeding and infections.
Helps to lose weight: Vitamin C is a natural weight loss agent. It also helps to burn excess fat in your body. Improves metabolism, thereby contributing well to weight loss.
Improves memory: Studies suggest that the antioxidant properties of vitamin C may also help reduce inflammation and free radical damage in the brain. It can cause age-related memory loss and cognitive decline.
- Vitamin C for wound healing
- Vitamin C is good for the skin
- Importance of Vitamin C for Bones
- Vitamin C and Iron
- Vitamin C supplement for better immunity
- Vitamin C and memory
- Vitamin C reduces gout
- Vitamin C for gums
- Vitamin C helps prevent cancer
- Vitamin C Weight loss
- The importance of vitamin C to the heart
- Vitamin C for diabetes
Vitamin C for wound healing
Various researchers claim that vitamin C plays an important role in the healing process of the wound and that it is essential at every stage of the process. In the inflammatory phase, it is essential for neutrophil apoptosis. It is responsible for the inflammatory action at the wound site. Inflammation (swelling, redness and increase in temperature) at the wound site is necessary to control infection and bleeding.
In the second stage of wound healing, there is reconstruction of new granulation tissue at the wound site by collagen fibers. Vitamin C plays an important role in the synthesis and maturation of these fibers. Vitamin C is also essential in the process of wound maturation. Vigilant when collagen fibers are reconstructed to type 1 fibers.
Research evidence suggests that a lack of vitamin C in the body can lead to improper or delayed wound healing. Often leaving thick or deep scar tissue. It has been found that 4 grams of ascorbic acid (or vitamin C) can significantly improve the quality of synthesized collagen tissue. Doctors often prescribe vitamin C supplements to patients to help with the wound healing process and to keep minimal scar tissue.
Vitamin C is good for the skin
You have always dreamed of radiant youthful skin. But do not know what to do about it? Well, we suggest adding more vitamin C to your diet. Here is why. Vitamin C is involved in the biosynthesis of collagen fibers. These are responsible for maintaining the normal elasticity of your skin. It is a powerful antioxidant that fights against free radicals to prevent damage to your body cells. Both of these factors are great for preventing wrinkles and giving your face a natural glow.
But that is not all, research evidence suggests that vitamin C may be used in the treatment of sunburns and tans with the help of oral medications or topical application. Vitamin C can also help to lighten skin tone, age spots and blemishes, improve the texture of your skin, and make it smoother and smoother, the researchers said.
Importance of Vitamin C for Bones
Inside your bone, 90% of matrix proteins are made with collagen. This indicates that it is essential for your bones and their general health. Vitamin C is involved in the synthesis of this important protein in your body. Various studies have noted the positive effects of vitamin C on bone health in terms of bone structure and genetic expression of the bone matrix.
Research has shown that people who take vitamin C supplements have lower bone loss. Due to these obvious actions of vitamin C to improve bone function, it has also been suggested to be used to treat osteoporosis.
Vitamin C and Iron
Vitamin C is heavily involved in the process of absorbing non-heme iron from the body. Heme iron is easily absorbed. Although not affected by the food constitution, heme non-iron is difficult for the body to absorb. Because it binds with other components such as dietary fiber or tea.
Vitamin C plays a role in this absorption. This is because it reverses or prevents the binding effects of other foods (inhibitors). In non-heme iron, the absorption of iron from foods with low amounts, such as vegetable sources, is directly dependent on the concentration of vitamin C. Various researchers prove this. Under conditions of high iron requirement and low energy, the addition of vitamin C has been proven by various scientific studies.
Vitamin C supplement for better immunity
Do you often suffer from the common cold and runny nose, especially in a changing environment? There may be more to do with your immunity than continuous rain. Discover how it can help us with Vitamin C. Vitamin C increases the production of WBC (white blood cells) by the body. It is responsible for protecting the body from infections by boosting your immune system. It protects against damage against free radicals. It also helps WBCs work effectively. In addition, Vitamin C also enhances the protection of your skin and skin barrier. Thereby also preventing the entry of microorganisms
Vitamin C and memory
With increasing age, the risk of disorders affecting memory and cognition increases. Although mild changes in a person’s mental health and abilities are inevitable with developing age, the development of serious symptoms such as forgetfulness and memory loss can be prevented in many ways. Of these, replacing your diet with vitamin C has been found to be the most effective.
This is based on numerous studies that have proven over time and again that people with dementia have low levels of vitamin C in their blood. Vitamin C is a powerful antioxidant and prevents oxidative stress, inflammation and brain damage. Therefore, for positive effects on your mental health, it is recommended to combine your diet with vitamin C. Especially as age increases to prevent and delay age-related disorders.
Vitamin C reduces gout
Gout is a complex form of arthritis characterized by severe pain, swelling and tenderness in the joints. It affects anyone. But, supplementing your diet with vitamin C can protect you from the risk of this disease.
According to a 2009 study published in the Archives of Internal Medicine, vitamin C intake has been shown to be directly proportional to reducing the risk of gout. There are 47,000 male subjects based on their study. The results show that a 500 mg increase in vitamin C reduces the risk of gout by 17% and an increase of 1500 mg reduces the daily intake by 45%. Therefore all the studies mentioned above also suggest that vitamin C consumption can help prevent disease.
Vitamin C for gums
Bleeding gums? When you brush every day and look at glimpses of blood, you wonder why? We suggest making changes in your diet and taking vitamin C supplements if necessary. As you may know, vitamin C helps with collagen production and plays an important role in immunity, being an antioxidant. You also need to know that your gum tissue is high in collagen.
Vitamin C has a dual function on your gums. This not only supports their structure but also fights the germs that cause disease in the mouth that cause your symptoms. Dentists also recommend the use of vitamin C toothpaste and mouthwash for best results.
Vitamin C helps prevent cancer
Doctors often recommend nutritious and fresh food for cancer prevention and management. Fruits that contain vitamin C are often prescribed. Various researchers have proven that the cancer-protective functions of vitamin C are responsible for this. Although high doses of vitamin C have also been tried in this regard, the side effects of this treatment have been suggested to improve longevity and quality of life in cancer patients and to switch to regular activities and dietary replacement as a protective measure. To others.
Vitamin C Weight loss
Do you exercise regularly and eat healthy, but lose those extra kilos? Lack of something in your diet plan may be due to vitamin C. Vitamin C is essential for weight loss. It helps to metabolize fats. This will help you to achieve a healthy weight and BMI. It also boosts your metabolism. Increases the speed at which you lose weight. At the same time you will not feel short of energy. Vitamin C is not stored in the body. It also improves excretion. It also cures excessive bloating.
The importance of vitamin C to the heart
Heart disease is caused by a number of risk factors such as high blood pressure, cholesterol and triglycerides. By reducing these risk factors, vitamin C can also help prevent cardiovascular disease. The cardioprotective actions of vitamin C are well known. But natural sources (food and fruits) are known to have better effects compared to synthetic ingredients. Reduces the risk of heart disease by almost 25%.
Vitamin C for diabetes
People with diabetes often suffer from short stature and short stature. This includes a sudden rise in blood sugar levels. Other times fall far short of the usual limits. It also increases the risk of hypoglycemia and epilepsy. Having a diet high in vitamin C can help stabilize and regulate levels within the normal range. However, since some fruits (mango) are high in sugar, keep in mind the quantity consumed.
Dosage of vitamin C per day
Vitamin C is available in the form of fresh fruits and vegetables. Also available as supplements, tablets and mouthwashes. These should only be eaten if recommended by your doctor or dentist. No side effects or toxins should be avoided.
The recommended daily allowance (RDA) for vitamin C for people of all ages is given below. However, this may vary based on personal height, weight and other factors. A doctor’s consultation is required before making any dietary changes.
Age male female
40 mg 40 mg for up to 6 months
7 months to 1 year 50 mg 50 mg
1 year to 3 years 15 mg 15 mg
25 mg 25 mg for 4 years to 8 years
9 years to 13 years 45 mg 45 mg
14 mg to 18 years 75 mg 65 mg
19 years and older (adult dose) 90 mg 75 mg
In addition to the above doses for women, pregnant and lactating women should take extra vitamin C:
The recommended daily intake of vitamin E for pregnant women is 85 mg
Breastfeeding women should take 125 mg of vitamin.
Vitamin C deficiency
Vitamin C deficiency is known to cause scurvy. It displays the following signs and features:
Characteristic spoon-shaped nails
Dry, damaged skin
Poor wound healing
Injuries easily
Pain in the bones or joints
Bone deformities in children
Anemia
Poor immunity, more prone to infections.
Inflammation (inflammation) of the joints and generalized chronic (prolonged) inflammation
Fatigue
Weight gain
Tell your doctor immediately if you experience any of these symptoms.