Does Vitamin C Really Do Anything For You
Vitamin C plays a role in infection control and wound healing, and it is also a powerful antioxidant that can neutralize harmful free radicals. It is necessary for the production of collagen, a protein of fibrous connective tissue that is interwoven in various body systems: nervous, immune, bone, cartilage, blood and others.
Why Getting Vitamin C Through Your Diet Is Important
Vitamin C is an important nutrient for your body since it:
- Acts as an antioxidant
- Supports your immune system
In addition, vitamin C is thought to have beneficial effects on your overall health, including reducing your risk of cancer, heart disease and the most common causes of vision loss .
While vitamin C is an important nutrient, your body doesn’t actually make it so it’s important to make sure you’re getting enough vitamin C from your diet.
The amount you need depends on your age and gender, but, in general, adults should aim to get between 65 to 90 mg of vitamin C per day. You can get all the vitamin C you need by drinking a glass of orange juice or eating a cup of strawberries, bell pepper, broccoli, Brussels sprouts or kale. In addition, some of the herbs you commonly cook with also contain significant amounts of vitamin C, including thyme and parsley.
Another reason to get the recommended amount of vitamin C through your diet, rather than a supplement, is that healthy, whole foods also contain other beneficial vitamins, minerals, antioxidants and fiber.
Most people following a healthy diet have no problem getting the recommended amount of vitamin C every day. However, if you think you aren’t, you can always consider taking a multivitamin as most contain the recommended amount of vitamin C you need every day.
What Are The Effects Of Vitamin C Deficiency In Your Body
Vitamin C deficiency can lead to various ailments, such as scurvy. Scurvy is a relatively uncommon or rare disease caused by the lack of vitamin C in your body. The most common symptoms of this condition are loss of blood from the gums, fatigue and weakness, bruises all over the body, and rashes on the skin.
People with Vitamin C deficiency can also have vision loss. Vision loss in old age is mainly due to the weakening of the muscles of the eyes. Regular vitamin C consumption can delay this weakening of the muscles and allow you to have good eyesight for a longer time.
According to a research study based on the progression of age-related muscle degeneration, people that had vitamin C supplements and diet had a 25% slower progression of age-related muscle degeneration. These people also had 15% more sharpness and clarity in their eyes.
Lack of vitamin C can also increase hypertension or high blood pressure. Scientists are still working on finding the best effect of vitamin C on blood pressure. As of now, their relationship is not entirely clear.
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Impressive Ways Vitamin C Benefits Your Body
Vitamin C is a vital vitamin, suggesting your body cant produce it. It has and has lots of functions been connected to excellent health advantages.
Its water-soluble and discovered in lots of vegetables and fruits, consisting of oranges, strawberries, kiwi fruit, bell peppers, kale, spinach, and broccoli.
The suggested everyday consumption for vitamin C is 75 mg for ladies and 90 mg for males .
While its typically encouraged to get your vitamin C consumption from foods, lots of people rely on supplements to fulfill their requirements.
Here are 7 clinically shown advantages of taking a vitamin C supplement.
How Much Do I Need
Vitamin C dissolves in water and is not stored in the body, so we do need a consistent supply to maintain adequate levels, says registered dietitian Jillian Greaves. The recommended daily intake is about 75 mg per day for women and 90 mg per day for men. For women, you could get more than your daily requirement by eating one kiwi and men could have half a papaya and call it a day.
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What Does Vitamin C Do For The Skin On The Face
Vitamin C is a water-soluble vitamin that, when applied to the skin, increases the production of collagen and elastin. In addition to increasing collagen and elastin production, vitamin C serum is often used to lighten pigments such as dark spots, sun damage, and sometimes acne scars that have formed on the skin.
What Vitamins Or Supplements Are Good For Arthritis
- Glucosamine – This is one of the best nutritional supplements for knee joints. This fatty acid is found in cartilage and other parts of the joints.
- Chondroitin Sulfate: Together with glucosamine, it helps strengthen cartilage and prevent pain.
- Omega-3 fatty acids: Omega-3 fatty acids help reduce wear and tear on the joints.
Vitamin a skin careWhat are the benefits of vitamin A skin care?The ability of vitamin A to normalize cell function.It helps to improve troublesome skin conditions such as acne by normalizing sebum production and making the skin less oily and more balanced.Vitamin A helps normalize the appearance of pigmentation.How does vitamin A protect the skin?Derivatives of vitamin A are highl
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It Helps Fade Hyperpigmentation
Since it impedes melanin production, vitamin C can actually fade hyperpigmentation.
Hyperpigmentation including sunspots, age spots, and melasma occurs when melanin is overproduced in certain areas of the skin. It can also happen in areas where acne has healed.
Vitamin C by downregulating the activity of an enzyme known as tyrosinase. Its widely used in dermatology for depigmentation of hyperpigmented spots on the skin.
Its also been used for treatment of gingival melanin hyperpigmentation , though studies are limited.
May Reduce Your Risk Of Chronic Disease
Vitamin C is a powerful antioxidant that can strengthen your bodys natural defenses .
Antioxidants are molecules that boost the immune system. They do so by protecting cells from harmful molecules called free radicals.
When free radicals accumulate, they can promote a state known as oxidative stress, which has been linked to many chronic diseases .
Studies show that consuming more vitamin C can increase your blood antioxidant levels by up to 30%. This helps the bodys natural defenses fight inflammation .
SUMMARY
Vitamin C is a strong antioxidant that can boost your blood antioxidant levels. This may help reduce the risk of chronic diseases like heart disease.
Approximately one-third of American adults have high blood pressure .
High blood pressure puts you at risk of heart disease, the leading cause of death globally .
Studies have shown that vitamin C may help lower blood pressure in both those with and without high blood pressure.
An animal study found that taking a vitamin C supplement helped relax the blood vessels that carry blood from the heart, which helped reduce blood pressure levels .
Moreover, an analysis of 29 human studies found that taking a vitamin C supplement reduced systolic blood pressure by 3.8 mmHg and diastolic blood pressure by 1.5 mmHg, on average, in healthy adults.
In adults with high blood pressure, vitamin C supplements reduced systolic blood pressure by 4.9 mmHg and diastolic blood pressure by 1.7 mmHg, on average .
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Interference With Blood Thinning Drugs And Blood Tests
According to some research, vitamin C may react adversely with certain drugs. High dose supplements of vitamin C may block the functioning of blood thinners or anticoagulants, necessitating an increased dosage for the drug to stay effective. While there is no conclusive evidence to support this yet, experts still recommend that individuals taking blood thinners take no more than 1 gm of vitamin C a day and have their blood clotting mechanism regularly monitored.
Excess vitamin C may also interfere with the reading of certain lab tests such as those for serum bilirubin and serum creatinine, leading to incorrect results. It may also distort blood sugar tests. If you are slated for any medical tests, do inform your physician about the vitamin supplements you are taking.1415
/7the Right Way To Take Vitamin C
Studies suggest that our body’s capacity to absorb Vitamin C decreases by 50 per cent when we take more than 1000 mg of this vitamin in a day. All the extra amount of the vitamin is moved out of the body through urine.
It is best to take Vitamin C in the raw form as heat and light can destroy the amount of vitamin in the particular food. Cooking Vitamin C rich food for a long time at a high temperature can break down the vitamin. Apart from that, cooking in water can also make the vitamin seep into the liquid and when the liquid is not consumed you may not get the vitamin. Stir-frying or blanching are the best ways to preserve the vitamin. Also, try to eat fruits that are ripe as they contain the maximum amount of Vitamin C.
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Use The Right Concentration Vitamin C For Your Skin Type And Concerns
Different products may contain a wide variety of concentrations of vitamin C. In general, they range from below 5% all the way up to 30%, Dr. Hogan says, and this ingredient can have different effects at those concentrations.
Those with dry or sensitive skin probably want to stick with lower concentrations, around 5%, which are less likely to be irritating. But those with more oily skin or with more extensive pigmentation issues to tackle can handle higher concentrations. However, as SELF explained previously, the effects begin to plateau after 20%, so theres usually no need to go higher than that.
Does Too Much Vitamin C Cause Side Effects
Vitamin C is a very important nutrient thats abundant in many fruits and vegetables.
Getting enough of this vitamin is especially important for maintaining a healthy immune system. It also plays an important role in wound healing, keeping your bones strong, and enhancing brain function .
Interestingly, some claim that vitamin C supplements provide benefits beyond those that can be obtained from the vitamin C found in food.
One of the most common reasons people take vitamin C supplements is the idea that they help prevent the common cold .
However, many supplements contain extremely high amounts of the vitamin, which can cause undesirable side effects in some cases.
This article explores the overall safety of vitamin C, whether its possible to consume too much, and the potential adverse effects of taking large doses.
Vitamin C is a water-soluble vitamin, which means it dissolves in water.
In contrast to fat-soluble vitamins, water-soluble vitamins do not get stored within the body.
Instead, the vitamin C that you consume gets transported to your tissues via body fluids, and any extra gets excreted in urine .
Since your body does not store vitamin C or produce it on its own, its important to consume foods that are rich in vitamin C daily .
However, supplementing with high amounts of vitamin C can lead to adverse effects, such as digestive distress and kidney stones.
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Things You Need To Know Before Using Vitamin C For Your Skin
Between brightening dark spots and helping to protect against UV damage, theres a lot vitamin C can do for your skin. But the type of vitamin C serum you select, as well as how you use and store it, can significantly affect how much you actually get out of it.
Vitamin C is a potent antioxidant that brightens dark spots, smooths fine lines, and, importantly, scavenges free radicals from the environment, pollution, and UV radiation, Sara Hogan, M.D., dermatologist at UCLA Medical Center, Santa Monica, tells SELF. Over time, those free radicals can damage the skin, leading to premature signs of aging, and increase your risk for skin cancer. So protecting against UV damage with an antioxidantand, of course, daily SPFis important.
However, not all vitamin C products are created equaland they can be irritating and finicky to use in some cases, Angela Lamb, M.D., director of Westside Mount Sinai Dermatology Faculty Practice, tells SELF. Its important to read the label on the product and know what youre really getting , especially if you have sensitive skin.
So, before you start going down the path of finding a vitamin C product for your face, peep these expert tips to get the most out of your vitamin C serum.
How Vitamin C Supports A Healthy Immune System
Vitamin C, or ascorbic acid, is a water-soluble vitamin well known for its role in supporting a healthy immune system. Because your body cannot make vitamin C, it must come from the foods you eat every day.
Research shows vitamin C is essential for the growth and repair of tissue all over the body. Vitamin C helps heal wounds and repair and maintain healthy bones, teeth, skin and cartilage a type of firm tissue that covers the bones. As an antioxidant, vitamin C fights free radicals in the body which may help prevent or delay certain cancers and heart disease and promote healthy aging. Vitamin C from foods also seems to reduce the risk of cartilage loss in those with osteoarthritis.
Though it may not keep you from catching a cold, there is some evidence that high doses of vitamin C may decrease the length of cold symptoms by as much as one to one-and-a-half days for some people. However, other studies did not result in the same findings, and the risk of side effects is greater with high doses of vitamin C supplements, so check with your doctor or registered dietitian nutritionist before taking.
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It May Help Soothe Sunburns
In addition to minimizing redness, vitamin C accelerates cell turnover, according to a 2013 review . This replaces the damaged cells with healthy new ones.
Topical application of vitamin C, in combination with vitamin E and other compounds, has also been shown to reduce injury due to UV irradiation , notes the above 2013 review. This combination also decreases the inflammation induced by excessive UV exposure.
Its important to note that researchers found that vitamin C alone is only minimally effective at reducing sunburn on its own.
It Protects Against Sun Damage
Excessive exposure to oxidant stress via pollutants or UV irradiation is associated with depleted vitamin C levels in the skin. Vitamin C levels are also lower in aged or photodamaged skin, though researchers are unsure whether this is a cause or effect.
Sun damage is caused by molecules called free radicals. These are atoms with a missing electron. Free radicals search for other atoms from which they can steal an electron and this can lead to significant damage to the skin.
Vitamin C is rich in antioxidants. Antioxidants protect healthy skin cells by giving these free radicals an electron, rendering them harmless.
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Improves The Immune System
Vitamin C will improve and enhance your immune system. As you grow older and older, your immune system weakens with age. A weakened immune system exposes you to many health-related issues and diseases.
These diseases can be as common as cough and cold to as dangerous as pneumonia and cancer. As a senior citizen, you must consume vitamin C because this nutrient will protect you against different types of deficiencies that are common at this stage.
Might Assist Handle Hypertension
Approximately one-third of American grownups have hypertension .
High blood pressure puts you at danger of cardiovascular disease, the leading cause of death internationally .
Studies have actually revealed that vitamin C might assist lower high blood pressure in both those with and without hypertension.
An animal research study discovered that taking a vitamin C supplement assisted unwind the capillary that bring blood from the heart, which helped in reducing high blood pressure levels .
Moreover, an analysis of 29 human research studies discovered that taking a vitamin C supplement decreased systolic high blood pressure by 3.8 mmHg and diastolic high blood pressure by 1.5 mmHg, usually, in healthy grownups.
In grownups with hypertension, vitamin C supplements decreased systolic high blood pressure by 4.9 mmHg and diastolic high blood pressure by 1.7 mmHg, usually .
While these outcomes are appealing, its unclear whether the results on high blood pressure are long term. Individuals with high blood pressure need to not rely on vitamin C alone for treatment.
SUMMARY
Vitamin C supplements have actually been discovered to lower high blood pressure in both healthy grownups and those with hypertension.
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/7here Are Some Tips To Absorb More Nutrients
Vitamin C and Zinc are the two crucial nutrients required to boost your immune health, which can help to fight diseases causing pathogens. Adding these two nutrients to your diet at the current time when the country is reeling under the burden of COVID-19 can help your body to fight the virus and support a speedy recovery. The best and the safest way to get these two nutrients is from your daily diet. There are several food items that are rich in Vitamin C and Zinc and can help you meet your Recommended Dietary Intake . But to ensure that your body is absorbing these nutrients properly you should consume them correctly. Here we will tell you how to absorb the maximum amount of nutrients from your diet.