Updated: Jul 26
Most plants and animals synthesize vitamin C for his or her requirement. Ascorbic acid, or vitamin C, is one of the foremost important water-soluble vitamins. The recommended RDA of vitamin C is 75-90mg, however, recent studies suggest that to urge the simplest health benefits from vitamin C you'd got to consume 500mg daily, which makes a case for vitamin C supplementation.
It is essential for collagen, carnitine, and neurotransmitters biosynthesis. However, apes and humans cannot synthesize vitamin C thanks to the lack of an enzyme named gluconolactone oxidase.
For this reason, we'd like to make sure that our diets are full of vitamin C and, luckily, many fruits and vegetables contain adequate amounts of vitamin C so getting it is easy.
Groups at Risk of Vitamin C Inadequacy
The following groups are more likely than others to be at risk of obtaining insufficient amounts of vitamin C. Vitamin C inadequacy can occur with intakes that fall below the RDA but are above the quantity required to stop overt deficiency (approximately 10 mg/day).
Smokers and passive “smokers”
Studies consistently show that smokers have lower plasma and leukocyte vitamin C levels than nonsmokers, due in part to increased oxidative stress for this reason, the IOM concluded that smokers need 35 mg more vitamin C per day than nonsmokers
Infants fed evaporated or boiled milk
Most infants in developed countries are fed breastmilk and/or infant formula, both of which supply adequate amounts of vitamin C For many reasons, feeding infants evaporated or boiled cow’s milk is not recommended. This practice can cause vitamin C deficiency because cow’s milk naturally has little or no vitamin C and warmth can destroy vitamin C
Individuals with limited food variety
People who have limited food variety—including some elderly, indigent individuals who prepare their own food; people who abuse alcohol or drugs; food faddists; people with mental illness; and, occasionally, children—might not obtain sufficient vitamin . Although fruits and vegetables are the best sources of vitamin C, many other foods have small amounts of this nutrient.
Major health benefits of vitamin C
Vitamin C is a strong antioxidant
Antioxidants act to protect the cells and limit the damage by stabilizing and mopping up free radicals. This helps the body's natural defenses fight inflammation.
In relation to exercise, where oxidative stress and free radicals are prevalent due to the intense nature of it and its effect on the body, exercise-induced oxidative stress is highest for people with lower vitamin C levels. So vitamin C , vitamin E, and Beta Carotene could help keep the body younger and protect it against serious life-threatening conditions.
Studies show that consuming more vitamin C can increase your blood antioxidant levels by up to 30%.
Vitamin C boosts your immune system
We know that iron’s main role is to increase the body’s ability to carry oxygen through the blood and deficiency can result in anemia. We’ve already heard of how vitamin C prevents curable diseases like scurvy and the way it combats the spread of diseases.
Vitamin C protects the immune system, reduces the severity of allergic reactions, and helps to fight off infections. If you would like to remain fit and healthy then adding more vitamin C to your diet should be a priority.
Vitamin C increases your iron absorption
Vitamin C-rich fruits like goose berry have been reported to extend the bioavailability of iron from staple cereals and pulses. As a result, it boosts your immunity and has been found to stave off illnesses such as colds and flu.
Studies show that vitamin C is important to stimulate the system by increasing the strength and protection of the organism. Therefore, vitamin C is very beneficial to the present process.
Vitamin C lowers your blood pressure
As vitamin C is water soluble, it also acts as a diuretic causing the kidneys to get rid of more sodium and water from the body, which helps to relax the blood vessel walls, thereby lowering blood pressure.
Lower blood pressure also means that you have less chance of having a stroke and increased cardiovascular health.
Vitamin C helps maintain healthy skin and hair
Vitamin C helps build the protein collagen and paired with the aforementioned absorption of iron you’ll not only have healthier skin and hair but you’ll maintain it. If you would like clearer skin and stronger hair then vitamin C plays a serious role in ensuring this becomes a reality. Today, collagen may be a little bit of a buzzword but rather avoid supplementation and consume collagen-rich foods like berries and foods high in omega-3 like avocados and salmon. Alongside your vitamin C diet, you’ll ensure your natural beauty forever.
Vitamin C assists with weight loss
Studies have shown that vitamin C status is inversely associated with body mass. Well, alongside your diet and workout regime you ought to aim to extend your intake of sweet potatoes and citrus fruits. In short, you’ll get the most out of your fat-burning workout if your vitamin C levels are high. Individuals with adequate vitamin C status oxidize 30% more fat during a moderate exercise bout than individuals with low vitamin C status; thus, vitamin C depleted individuals could also be more resistant to fat mass loss.
Vitamin C is sweet for physical and psychological state
All-in-all, vitamin C is an important micronutrient that doesn’t have an honest reputation accidentally. Alongside how it improves your ability to heal wounds and reduce inflammation inside and outside your body, as well as giving you a great look, it has also been marginally viewed as a vitamin that provides you more energy and boosts your psychological state. Although hard to really nail down, people with higher levels of vitamin C have been observed to be less likely to suffer from depression and fatigue.