The Importance of Vitamin C

Vitamin C is a nutrient that your body needs to form muscle, blood vessels, cartilage, and collagen in your bones. It is also vital for your body’s healing process. Vitamin C is an antioxidant that helps protect your cells and helps your body absorb and store iron. Please consult your doctor to learn more about vitamin C and how its potential benefits can improve your health.

How to Get Vitamin C

Your body doesn’t produce vitamin C, so you need to get it through your diet. The nutrient is most commonly found in citrus fruits, berries, tomatoes, spinach, potatoes, cabbage, peppers, broccoli, and Brussels sprouts. Vitamin C can also be taken orally with supplements, typically found in capsules, chewable tablets, or powders. Most people get enough vitamin C from eating a well-balanced, healthy diet rich in fruits and vegetables.

Vitamin C Deficiency

Vitamin C deficiency is most common in people who smoke or are often exposed to secondhand smoke. Certain types of gastrointestinal conditions or cancer can also cause a deficiency, as can an unbalanced diet that doesn’t include many fruits or vegetables.

Severe vitamin C deficiency can cause a disease called scurvy, causing fatigue, anemia, bruising, bleeding gums, and poor wound healing. The recommended daily amount of vitamin C is 90 mg for adult men and 75 mg for adult women. Eating a healthy diet or taking vitamin C supplements can help keep your vitamin C levels balanced.

Vitamin C Dietary Supplements

Most multivitamins contain vitamin C , but it is also available alone as a supplement or in combination with other nutrients. Vitamin C in supplements is typically ascorbic acid, but it can also be in other forms, including sodium ascorbate, calcium ascorbate, other mineral ascorbates, and ascorbic acid with bioflavonoids. Research has not shown that one form of vitamin C is better than another.

Effects of Vitamin C on Health

Scientists and doctors have been studying vitamin C and its effects on our health. Research shows that vitamin C can benefit cancer, cardiovascular disease, macular degeneration, cataracts, and the common cold.

Cancer

A vitamin C-rich diet may reduce the risk of certain cancers, including breast, colon, and lung cancers. However, the research shows that it isn’t clear if vitamin C can be taken as a treatment for cancer. A few studies show that high doses may shrink tumors; however, more research is needed to make that claim true. Vitamin C supplements may interfere with chemotherapy and radiation therapy. Consult your doctor or oncologist before taking high doses of vitamin C or other nutrient supplements.

Cardiovascular Disease

Maintaining a vitamin C-rich diet may reduce your risk of developing cardiovascular disease. Scientists believe that the antioxidant content of these foods could be partially responsible for the association because oxidative damage is a major factor in cardiovascular disease. However, it isn’t clear to researchers if vitamin C can help with the symptoms of cardiovascular disease for people who have already been diagnosed.

Macular Degeneration and Cataracts

Age-related macular degeneration and cataracts are two of the most common reasons for older people to lose their vision. Eating a healthy, balanced diet and taking vitamin C supplements can reduce the risk of developing these eye diseases. Some research shows that vitamin C can help prevent macular degeneration and cataracts from worsening for people with these diseases. Consult your doctor to see if taking vitamin C dietary supplements could help with your macular degeneration or cataracts.

Common Cold

Although vitamin C has long been used to prevent or remedy the common cold, research shows that vitamin C doesn’t actually reduce the risk of contracting the cold. However, taking vitamin C on a regular basis can reduce how long the common cold lasts or how severe the symptoms are. Taking vitamin C supplements after the cold starts doesn’t appear beneficial. So, the best way to reduce cold symptoms is by regularly taking vitamin C supplements and maintaining a healthy diet.

Vitamin C and Diet

Most people should get most of their nutrients from a healthy, balanced diet. Foods contain vitamins, minerals, dietary fiber, and other components that benefit our health. In some cases, a vitamin C supplement is useful for people who are not meeting their suggested daily intake. Consult your doctor to create a dietary plan to maintain a balanced diet or to determine whether it would be beneficial for you to take dietary supplements.

Vitamin C: Benefits, Sources, and Deficiency

Vitamin C is an essential nutrient for your body’s healing process. Collagen production, wound healing, boosting immunity, cardiovascular health, antioxidant intake, eye protection, iron absorption, skin health, and cancer prevention are some other benefits of vitamin C. You can get vitamin C through a vegetable and fruit rich diet, most people get their suggested daily intake through their diet. Another way to get vitamin C is by taking dietary supplements in the form of capsules, chewable tablets, or powders. Consult your doctor to determine if you are getting enough vitamin C and how to improve your intake.