Taking vitamin C every day is really good for you. It has many benefits like helping your body make other antioxidants, helping you absorb iron, healing wounds, building connective tissue, and protecting your skin and body from damage caused by free radicals. So, it's a good idea to add it to your diet.
What Is Vitamin C And What Does It Do?
Vitamin C is a vitamin that dissolves in water and is also known as L-ascorbic acid. Humans can't make this vitamin by themselves, so they need to eat it. It is found in some foods and added to others. Vitamin C is very important for our bodies because it helps us stay healthy in many ways. It helps us absorb iron, makes our skin and bodies stronger, and helps our wounds heal. Vitamin C also protects our skin and bodies from being damaged by free radicals.
Our body can absorb most of the vitamin C we eat when we eat between 30 to 180 mg every day. But when we eat more than 1 g, our body can't absorb as much. If you take supplements, it's best to take 500 mg every day.
There are different types of vitamin C, such as:
Ascorbic acid: This is the purest form of vitamin C.
Sodium ascorbate: 1000 mg of this type of vitamin C has 111 mg of sodium in it.
Calcium ascorbate: 1000 mg of this type of vitamin C has 90 to 110 mg of calcium in it.
Magnesium ascorbate: You should not have more than 350 mg of magnesium in a day.
Potassium ascorbate: You should not have more than 11 grams of potassium in a day.
There are some other types of vitamin C, such as:
Manganese ascorbate: You should not have more than 11 mg of manganese in a day.
Zinc ascorbate: You should not have more than 40 mg of zinc in a day.
Molybdenum ascorbate: You should not have more than 2 grams of molybdenum in a day.
Chromium ascorbate: It's not clear what the most you can have in a day is, but adults and teenagers need between 50 and 200 mcg every day.
Besides sodium ascorbate and calcium ascorbate, other types of vitamin C are often combined with other mineral ascorbates or other minerals.
Regarding not having enough vitamin C in your body -
The Importance of Vitamin C and the Risks of Deficiency
When you don't get enough vitamin C, you may have vitamin C deficiency. This can cause things like
- Swollen or bleeding gum
- Inflamed gums
- Slow healing of wounds
- Dry and splitting hair
- Rough and dry skin
- Nosebleeds
- Weak immunity
- Swollen and painful joints
- Weight gain
If you get enough vitamin C, you can avoid these problems and get lots of other good things for your body. We're going to talk about all the different things that vitamin C does.
Benefits of Vitamin C
1. Improves Heart Health
A study conducted in America suggests that taking vitamin C may help to lower the risk of heart disease. Other studies have shown that having higher levels of vitamin C in the blood can also reduce the risk of heart disease.
Additional research suggests that vitamin C can be beneficial for heart health in multiple ways. It can prevent the constriction of small blood vessels, lower blood pressure, and maintain the flexibility of arteries. Vitamin C can also improve blood flow and increase the oxygen-carrying capacity of the blood.
Another study conducted in India found that a vegetarian diet rich in vitamin C from fruits and vegetables can reduce blood cholesterol levels, leading to a reduced risk of heart attack. Supplementation with vitamin C has also been found to lower serum cholesterol levels, which can help to prevent coronary heart disease.
2. Regulates Blood Pressure Levels
According to Johns Hopkins Medicine, vitamin C in large amounts can lower blood pressure due to its physiological and biological effects. Vitamin C acts as a diuretic, which helps the kidneys remove excess water and sodium, reducing pressure on the blood vessel walls. Vitamin C also protects the body's supply of nitric oxide, which relaxes blood vessels. Even taking vitamin C supplements can reduce blood pressure by 4 points for systolic blood pressure and 1.5 points for diastolic blood pressure in a period of 2 months. An Italian study found that vitamin C also enhances vasodilation and prevents vasoconstriction.
3. Boosts Immunity
When there is not enough vitamin C in the body, it can weaken the immune system and make it harder to fight off certain germs. But taking enough vitamin C can help boost the immune system and protect the body. Vitamin C can also help with allergies, infections, and healing wounds by improving collagen quality. While it is still not clear if vitamin C can prevent colds or asthma, some studies show it can help reduce the duration of a cold. More research is needed to confirm its potential as a treatment for asthma.
4. Helps Prevent Cancer
Lab studies indicate that taking high amounts of vitamin C can reduce the growth rate of different cancer cells, such as those found in the prostate, liver, and colon. High levels of vitamin C might also assist in cancer treatment.
For people with inoperable cancer, administering a particular form of vitamin C through the veins resulted in a substantial reduction in tumor size without any negative effects. Vitamin C has been observed to destroy cancer cells in several studies. Additionally, according to a report from Cornell University, vitamin C can stop aggressive colorectal cancer.
5. Aids In The Treatment Of Osteoarthritis
Vitamin C can be helpful in preventing some types of arthritis, but too much of it can make some other types of arthritis worse. So, it is important to find the right balance. Having enough vitamin C in the body can help prevent inflammatory arthritis and keep the joints healthy in osteoarthritis. However, taking too much vitamin C can make arthritis worse. People who have the lowest levels of vitamin C are three times more likely to develop inflammatory arthritis. But exceeding the recommended daily intake of vitamin C (90 milligrams per day for men and 75 milligrams per day for women) can make arthritis symptoms worse.
6. Enhances Eye Health
Taking vitamin C regularly can reduce the risk of cataracts and age-related macular degeneration. It protects the eyes from damage caused by harmful molecules and helps to maintain healthy blood vessels and retinal cells. High intake of vitamin C has been found to lower the risk of cataracts by 20%. Vitamin C also helps regenerate vitamin E in the eyes and can be useful in treating uveitis. However, it is important to take the right amount of vitamin C to avoid any harmful effects.
7. Treats Preeclampsia
A study in the US suggests that vitamin C may be useful in treating high blood pressure during pregnancy, also known as preeclampsia. Preeclampsia may be caused by oxidative stress, which vitamin C can help fight against. However, more research is needed to confirm this.
Some sources suggest that vitamin C can induce heat in the uterus and may be useful for ending a pregnancy. However, there is limited research on this topic.
8. Maintains Healthy Gums
When you don't have enough vitamin C, you might get a severe gum disease called periodontal disease. This is because low levels of vitamin C can make your gums bleed and your connective tissue weak. Bleeding gums is one of the early signs of not having enough vitamin C. The vitamin is important for the health of your teeth and gums.
9. Helps Treat Allergies
Allergies are caused by a chemical called histamine that your body releases. Vitamin C can help prevent allergies by reducing the amount of histamine your body releases. Another study from Japan found that vitamin C can help control autoimmune diseases and related allergies. Additionally, vitamin C can also help treat hay fever or allergic rhinitis.
10. Alleviates Dry Mouth
Some sources suggest that vitamin C can help prevent and treat dry mouth, but there is not enough evidence to support this claim.
11. Helps Regulate Blood Sugar
Taking vitamin C supplements regularly can help manage blood sugar levels in people with type 2 diabetes. It can also prevent damage to blood vessels caused by diabetes. A study from Japan showed that vitamin C treatment can help control diabetes by improving insulin function. Vitamin C was also found to lower fasting and post-meal blood glucose levels in patients with type 2 diabetes.
12. Treats Viral Infections
A study found that high doses of vitamin C given intravenously can be useful in treating allergies. High doses of vitamin C have been used in the past to treat infections like measles, herpes, mumps, and viral pneumonia, which shows that vitamin C is an effective antibiotic. Vitamin C is also an antioxidant, which helps combat harmful free radicals and can be helpful in treating viral infections.
Furthermore, a high dose of vitamin C was found to help treat mononucleosis, a condition that causes glandular fever and an abnormally high proportion of white blood cells. It also fights against free radicals that may lead to mononucleosis.
13. Prevents Scurvy
Scurvy is a rare condition nowadays caused by not getting enough vitamin C. Vitamin C is safe even when taken in large amounts and has few side effects. Sailors used to drink lime juice during long voyages to prevent scurvy for more than 300 years. Just consuming 10 grams of vitamin C per day can prevent scurvy.
14. Cures Lead Toxicity
If you don't have enough vitamin C in your blood, you might have more lead in your body. If you take vitamin C pills regularly, it might help lower the amount of lead in your blood, especially if you smoke. Eating foods that have a lot of vitamin C is safe and can help stop lead poisoning. But some studies say taking vitamin C might not do anything to stop lead from hurting your body.
15. Combats Stroke
Eating foods that have a lot of vitamin C can help prevent a type of stroke called hemorrhagic stroke. Vitamin C helps by reducing blood pressure. If someone doesn't have enough vitamin C in their body, they could have a higher risk of bleeding in their brain. A study showed that having a lot of vitamin C in your blood could reduce your risk of stroke by 42%.
Dietary Sources Of Vitamin C
Here are 15 foods that are high in vitamin C.
1. Kakadu Plums
The Terminalia ferdinandiana, commonly known as Kakadu plum and indigenous to Australia, is a highly nutritious food with an exceptional amount of vitamin C, surpassing oranges by a factor of 100. This fruit contains a remarkable concentration of up to 2,907 mg of vitamin C per 100 grams, and a single plum, which weighs about 15 grams, provides 436 mg of vitamin C, exceeding the recommended daily value by 484%. Additionally, it is abundant in potassium, vitamin E, and the antioxidant lutein, which could potentially promote eye health.
2. Acerola Cherries
A mere half-cup portion, which weighs about 49 grams, of red acerola cherries, scientifically known as Malpighia emarginata, provides a substantial amount of vitamin C. In fact, this amount of cherries contains 825 mg of vitamin C, which surpasses the daily value by 916%. These cherries also contain a generous amount of polyphenols, micronutrients that occur in plants, which contributes to their antioxidant and anti-inflammatory properties along with the abundance of vitamin C.
3. Rose Hips
The rose hip is a tiny, pleasantly sweet and tangy fruit that comes from the rose plant, and it is abundant in vitamin C. A mere 100 grams of rose hips contains 426 mg of vitamin C, exceeding the daily value by 473%. Vitamin C is critical in the synthesis of collagen, a protein that helps maintain the elasticity and strength of the skin as we grow older.
4. Chili Peppers
A single green chili pepper is an excellent source of vitamin C, containing 109 mg or 121% of the daily value, whereas a red chili pepper provides 65 mg or 72% of the DV. Studies have also indicated that consuming hot red chili peppers may reduce the risk of death. Nonetheless, additional research is needed to gain a better understanding of the health advantages of chili peppers.
5. Guavas
Originating from Mexico and South America, this tropical fruit has pink flesh and is commonly known as guava. One guava contains 125 mg of vitamin C, which is 138% of the recommended daily value. It is abundant in the antioxidant lycopene, as well. In a six-week study that involved 45 healthy young individuals, consuming 400 grams of peeled guava per day, which is equivalent to approximately seven pieces of this fruit, considerably reduced their blood pressure and overall cholesterol levels.
6. Sweet Yellow Peppers
The vitamin C content in sweet or bell peppers increases as they mature over time. For instance, a single large yellow pepper contains 342 mg of vitamin C, which is equivalent to 380% of the daily value, surpassing green peppers' vitamin C content by more than double. Sufficient vitamin C intake is crucial for maintaining good eye health and can potentially safeguard against cataract progression. An investigation involving over 300 women discovered that those who consumed higher amounts of vitamin C had a 33% lower chance of cataract progression compared to those with the lowest vitamin C intakes.
7. Blackcurrants
A serving size of one-half cup, which is approximately 56 grams, of blackcurrants contains 102 mg of vitamin C, providing 113% of the recommended daily value. These fruits are distinguishable by their deep, rich color, which is due to the presence of antioxidant flavonoids known as anthocyanins. Scientific research suggests that diets high in antioxidants, such as vitamin C and anthocyanins, can potentially decrease oxidative damage that is linked to various chronic illnesses, including heart disease, cancer, and neurodegenerative diseases.
8. Cantaloupe
Cantaloupe, a sweet and high-fiber fruit, is an excellent source of vitamin A. Additionally, it provides a good amount of vitamin C. A single cup of cantaloupe slices contains 17.4 mg of vitamin C, which is equivalent to 19% of the recommended daily intake for adults. This information is supported by trustworthy sources (22Trusted Source, 23Trusted Source).
9. Parsley
Two tablespoons of fresh parsley, which weigh around 8 grams, contain 10 mg of vitamin C. This amount corresponds to 11% of the recommended daily value. Parsley is a valuable source of vitamin K, antioxidants, and vitamin C. Including foods that are rich in vitamin C in your diet might help decrease your chances of developing cancer. In a 2018 study, it was discovered that elevating daily vitamin C consumption by 100 mg resulted in a 7% decrease in cancer risk. Furthermore, cohort and case-control studies showed that augmenting dietary vitamin C by 150 mg daily decreased prostate cancer risk by up to 5% and 21%, respectively (25Trusted Source, 26Trusted Source).
10. Mustard spinach
A cup of chopped raw mustard spinach contains 195 mg of vitamin C, which is 217% of the daily recommended value. Although cooking reduces the vitamin C content in foods, a cup of cooked mustard greens still contains 117 mg of vitamin C, or 130% of the daily recommended value. Mustard spinach, like many other dark, leafy greens, is also rich in vitamin A, potassium, calcium, manganese, fiber, and folate.
11. Kale
Kale is a type of vegetable that belongs to the cruciferous family.
A 100-gram serving of raw kale contains 93 mg of vitamin C, which is equivalent to 103% of the recommended daily value. Besides, kale is a rich source of vitamin K and the carotenoids lutein and zeaxanthin (7Trusted Source, 29Trusted Source).
When kale is cooked, the amount of vitamin C decreases. However, one cup (118 g) of cooked kale still contains 21 mg of vitamin C, providing 23% of the DV (7Trusted Source, 30Trusted Source).
Despite the loss of vitamin C during cooking, one study suggests that boiling and frying leafy greens like kale can increase the bioavailability of beneficial compounds, which could potentially reduce the risk of chronic inflammatory diseases (31Trusted Source).
12. Kiwis
A medium-sized kiwi fruit contains 56 mg of vitamin C, which is equivalent to 62% of the recommended DV (Daily Value) (7Trusted Source, 32Trusted Source).
Studies suggest that kiwis have the ability to inhibit blood platelets, which could potentially decrease the risk of blood clots and stroke (33Trusted Source).
Furthermore, consuming kiwis may enhance the immune system. A study involving 14 men who had a vitamin C deficiency found that eating two kiwis per day for four weeks raised white blood cell activity by 20%. The blood levels of vitamin C increased by 275% and were normalized after only one week (34Trusted Source).
13. Broccoli
Broccoli is a type of cruciferous vegetable. Consuming half a cup of cooked broccoli offers 51 mg of vitamin C, which is equivalent to 57% of the recommended daily value (7Trusted Source, 35Trusted Source).
Several observational studies suggest that there could be a connection between consuming a large quantity of vitamin C-rich cruciferous vegetables and a decreased risk of developing cancer (36Trusted Source, 37Trusted Source).
A study has shown that daily intake of 30 grams of broccoli sprouts reduced markers of the inflammatory protein C-reactive protein in overweight adults (38Trusted Source).
14. Brussels sprouts
Cooked Brussels sprouts, half a cup of which contains 49 mg of vitamin C, equivalent to 54% of the recommended daily value, are a good source of various nutrients, including fiber, vitamin K, folate, vitamin A, manganese, and potassium. Brussels sprouts, like most cruciferous vegetables, play an important role in bone health because they are rich in both vitamins C and K. In particular, vitamin C is essential for collagen formation, which is a key component of bones. According to a large-scale review conducted in 2018, a diet high in vitamin C was linked to a 26% lower risk of hip fractures and a 33% lower risk of osteoporosis.
15. Lemons
Sailors were given lemons during the 1700s to prevent scurvy. One entire fresh lemon contains 45 mg of vitamin C, which is 50% of the recommended DV (7Trusted Source, 41Trusted Source).
The antioxidant property of vitamin C in lemon juice is demonstrated by its ability to prevent other fruits and foods from browning.
The enzyme polyphenol oxidase in fruits and vegetables is exposed to oxygen when cut, triggering oxidation that leads to browning. Applying lemon juice to the cut surfaces creates a barrier, preventing the browning process (42Trusted Source).
In addition, lemon juice has been shown to lower blood pressure and reduce the effects of bread on blood sugar (43Trusted Source, 44Trusted Source).
The Importance of Vitamin C for Your Health: The Bottom Line
Vitamin C is crucial for various functions in the body, including the immune system, heart health, and connective tissue. Insufficient intake of this vitamin can harm your health. While citrus fruits are commonly associated with vitamin C, several other fruits and vegetables are also rich sources. Eating the recommended foods daily can meet your vitamin C needs. Consuming a diet high in vitamin C is a crucial measure for promoting health benefits and preventing diseases.
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