Vitamin C (aka L-ascorbic acid) is without doubt one of the most talked about nutritional vitamins. The nutrient will get particular buzz for its immune-boosting potential. However touting vitamin C’s capacity to shorten the frequent chilly solely scratches the floor of its position within the physique.
This antioxidant isn’t naturally made by the physique, so it’s essential to acquire it from vitamin C–wealthy meals, in keeping with the Mayo Clinic. “Vitamin C can be found in a variety of foods, including red and green bell peppers, citrus fruits, kiwi, broccoli, tomatoes, and Brussels sprouts,” says Tamar Samuels, RDN, a cofounder of Culina Well being in New York Metropolis.
Grownup girls want 75 milligrams (mg) of vitamin C per day, and grownup males want 90 mg, in keeping with the Nationwide Institutes of Well being (NIH). Most People supply sufficient of the nutrient by means of weight loss program alone.
Learn on to study seven main well being advantages of vitamin C.
1. Vitamin C Stimulates Collagen Synthesis
The physique relies on vitamin C for the synthesis of collagen, which is present in connective tissue across the physique, in keeping with the NIH. “Adequate vitamin C levels are essential for the production of collagen,” Samuels says. “Collagen is the most abundant protein in the body and plays a critical role in connective tissues like those found in our organs and of course our hair, skin, and nails.”
It’s possible you’ll know collagen because the pores and skin’s anti-aging savior as some well being and sweetness specialists painting it. A research printed in September 2015 in Scientific, Beauty, and Investigational Dermatology discovered that topically making use of vitamin C to the pores and skin led to elevated collagen manufacturing and younger-looking pores and skin. The elevated collagen synthesis additionally means vitamin C helps wounds heal, in keeping with Oregon State College.
2. Vitamin C Mixed With Iron Results in Higher Absorption
One other plus to vitamin C is the way it interacts with different nutritional vitamins and minerals within the physique, reminiscent of iron. Iron helps correct development and improvement, aids the physique’s capacity to ship oxygen all through the physique, and helps make sure hormones, in keeping with the NIH. Nonheme iron, which is the kind of iron present in vegetation, may be tough for the physique to soak up, however consuming vitamin C (and ideally heme iron, which is often present in meat and seafood) concurrently nonheme iron results in higher absorption, in keeping with Harvard Well being Publishing.
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3. It Performs a Position in Enhanced Mind Operate
“Vitamin C also plays a role in neurotransmitter synthesis and cognitive function,” Samuels says. Neurotransmitters are essential for sending messages from the mind to the remainder of the physique, in keeping with the College of Queensland, in Australia. And extra vitamin C could also be related to elevated mind perform. A systematic evaluate printed in September 2017 in Vitamins discovered greater vitamin C concentrations in cognitively intact research individuals in contrast with these with impaired cognition
4. Its Antioxidant Properties Assist Guard Towards Continual Illness
Lots of the advantages of vitamin C may be traced to its antioxidant properties. “Antioxidants act to neutralize free radicals, which are volatile and harmful substances produced in the body that cause damage to cells and tissues,” Samuels says. In response to the Mayo Clinic, antioxidants can shield in opposition to the event of significant well being situations, reminiscent of most cancers or coronary heart illness. Extra research — particularly ones involving human individuals — are wanted, nevertheless, to point out whether or not vitamin C particularly can stop most cancers or heart problems, per Harvard T.H. Chan College of Public Well being.
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5. Vitamin C Strengthens the Immune System – “vitamin c health benefits”
Maybe vitamin C’s best-known profit is the optimistic impact it has on the immune system. In a evaluate printed in November 2017 in Vitamins, vitamin C was discovered to help the immune system by defending in opposition to oxidative stress, aiding in microbial killing, and reducing the potential for tissue harm. A deficiency on this vitamin has been proven to extend the speed of infections. It’s unlikely that loading up on vitamin C when you begin sniffling will preserve you from getting a chilly, but it surely might enable you to recuperate extra rapidly, in keeping with a previous evaluate.
6. Vitamin C Could Bolster Most cancers Remedy
The Mayo Clinic notes that consuming a weight loss program stuffed with vitamin C–wealthy fruits and veggies seems to cut back the danger of sure sorts of most cancers, however analysis isn’t clear about whether or not that’s straight associated to the vitamin C content material or the results of following a nutritious diet extra usually. General, the analysis concerning vitamin C’s position in most cancers prevention is inconclusive. A meta-analysis printed in November 2015 within the Korean Journal of Household Drugs, as an illustration, decided there’s no hyperlink between vitamin C dietary supplements and most cancers prevention.
But it surely appears vitamin C might make radiation and chemotherapy simpler when taken intravenously in extra-high doses, in keeping with the Mayo Clinic. A February 2019 research printed in Anticancer Analysis discovered excessive doses of vitamin C helped combat breast most cancers cells when mixed with anti-cancer medication. One huge caveat: The research individuals had been receiving extraordinarily excessive doses of vitamin C that individuals shouldn’t anticipate to get by means of weight loss program and dietary supplements at dwelling. “I recommend speaking with an oncologist about their experience with patient outcomes,” Samuels advises for these within the potential advantages. “Typically, outcomes depend on the individual’s type of cancer, severity of cancer, and overall health status.”
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7. Antioxidant-Wealthy Vitamin C Protects the Eyes
The American Optometric Affiliation notes that vitamin C can decrease the danger of creating cataracts and also can assist gradual the development of age-related macular degeneration (AMD). Particularly, earlier analysis has discovered taking 500 mg per day as a part of a day by day complement slowed the development of the illness amongst individuals with reasonable AMD, doubtless due to its antioxidant properties. But it is best to debate together with your ophthalmologist or major physician earlier than taking any complement long run.