Vitamin C (विटामिन C) – The Number 1 Savior

Introduction to Vitamin C:

Vitamin C is Water-soluble, also called L-ascorbic acid, is added to certain foods, is found naturally in others, and is available as a dietary supplement. Since humans cannot endogenously synthesize vitamin C like most animals can, it is a necessary dietary ingredient.

What is – Vitamin C?

Vitamin C is an essential nutrient for good health. Vitamin C benefits include helping form and maintain bones, cartilage, skin, and blood vessels. As an antioxidant, it also supports the immune system. Fruits and vegetables are the best sources, but some may need supplements. Vitamin C occurs naturally in some foods, especially fruits and vegetables. We also offer vitamin C supplements. Other names for vitamin C are L-ascorbic acid, ascorbic acid, and L-ascorbate. In this article, learn more about why you need vitamin C, how much you need, and where you can get it.

What is the Role of – Vitamin C?

Vitamin C, also known as ascorbic acid, is necessary for the growth, development, and repair of all tissues in the body. It is involved in many body functions, including collagen formation, iron absorption, proper immune system functioning, wound healing, and maintenance of cartilage, bones, and teeth. Vitamin C is one of many antioxidants that can protect against damage caused by harmful molecules called free radicals and pollutants such as toxic chemicals and cigarette smoke. Free radicals can accumulate and contribute to the development of health conditions such as cancer, heart disease, and arthritis.

Vitamin C is not stored in the body, so overdosing is not a problem. Still, it’s important to avoid exceeding the safe upper limit of 2,000 milligrams per day to avoid stomach upset and diarrhea. Vitamin C is one of the “water-soluble” vitamins. Your body doesn’t store them, so you need to constantly include them in your diet to maintain healthy levels. Eat fruits and vegetables rich in vitamin C raw or cooked in a small amount of water to avoid losing some of the water-soluble vitamins in the cooking water.

Natural Sources of – Vitamin C

Fresh fruits and vegetables are the best sources of vitamin C. Eating raw foods is best because heat and cooking in water can destroy some of the vitamin C content in these foods.

Some good sources of vitamin C include:

• Red and Green Peppers
• Oranges and Orange Juice
• Grapefruit
• Kiwifruit
• Strawberries
• Spinach and other green, leafy vegetables
• Tomatoes
• Potatoes
• Green Peas
• Papaya
• Lychee
• Lemon
• Broccoli
• Parsley
• Black currants

Why do we need Vitamin C?

Vitamin C is water soluble and does not accumulate in the body. To maintain adequate vitamin C levels, you should consume foods containing vitamin C daily. The antioxidant properties of vitamin C may help reduce inflammation and lower the risk of developing various diseases, including some types of cancer. The body requires vitamin C to produce collagen. It is the main component of connective tissue and makes up 1-2% of muscle tissue. Collagen is an important component of fibrous tissues such as: Tendons Ligaments Skin Calluses Cartilage Bones Intestines Blood vessels Low levels of vitamin C in the body can lead to scurvy. Symptoms of scurvy include swollen joints, bleeding gums, loose teeth, anemia, and fatigue.

Benefits of Vitamin C

The benefits of vitamin C may include the following.

Healing Properties – Vitamin C

Vitamin C helps your body produce collagen and is found in your skin, muscles, and other tissues. People with low vitamin C intake may experience slower wound healing because their body’s ability to produce collagen is reduced. During recovery, healthcare professionals may recommend supplements from reputable sources for people with low vitamin C levels.

Cardiovascular Health – Vitamin C

Vitamin C may benefit cardiovascular health for several reasons. Research shows that it has antioxidant properties Helps blood vessels dilate Improves nitric oxide production Reduces plaque instability in atherosclerosis may helps protect you. However, there is not enough evidence that taking supplements helps protect heart health.

Cataracts and Age-related Issues – Vitamin C

Macular Degeneration Vitamin C may help reduce the risk of cataracts and slow the progression of age-related macular degeneration.
However, further research is needed. Experts believe that oxidative stress may be a factor in both diseases, and any benefit may be due to the antioxidant effects of vitamin C.

Diabetes – Vitamin C

A 2019 study looked at 31 people around the age of 60 to find out whether taking vitamin C supplements changed postprandial blood sugar levels. After four months of taking the supplement, participants’ blood sugar levels and blood pressure improved compared to those taking a placebo. This suggests that vitamin C may one day become a diabetes treatment.

Anemia – Vitamin C

Vitamin C improves iron absorption. Some medical professionals recommend that people with iron deficiency anemia take vitamin C supplements along with iron supplements to improve absorption. A 2020 study looked at 432 people who took iron supplements for iron deficiency anemia. Some people took vitamin C along with iron supplements, while others did not. However, both groups experienced similar increases in iron, suggesting that vitamin C supplementation is not necessary for this purpose.

Environmental Pollution – Vitamin C

Air pollution consists of a variety of substances and chemicals that can have negative effects on people’s health. Some research sources suggest that the combination of vitamin C and vitamin E has antioxidant properties and may help relieve symptoms of asthma and chronic obstructive pulmonary disease.

Allergies – Vitamin C

When an allergic reaction occurs, the immune system triggers an inflammatory response that can cause symptoms such as swelling and hives. During this process, the body produces ROS that can cause oxidative stress. In a 2018 study, 71 people with skin or respiratory allergies were given various doses of vitamin C intravenously, and researchers observed the severity of the participants’ symptoms. Their study concluded that consuming large amounts of vitamin C can reduce allergy symptoms. Researchers also found evidence that low vitamin C levels are common in people with allergies.

Motion Sickness – Vitamin C

In a 2014 study, 70 people took 2 grams of vitamin C or a placebo and spent 20 minutes on a life raft in a wave pool.
People who took the supplement experienced less seasickness.

Why is vitamin C important?

Vitamin C is an antioxidant. Protects the body’s cells from free radical damage. Free radicals can cause changes in cells and DNA, leading to diseases such as cancer. Without vitamin C, the body cannot produce collagen, a protein needed to build and maintain: Healthy Bones Joints Skin Gastrointestinal Tissues Vitamin C is an important part of the immune system in resisting viruses, bacteria and other pathogens.
Research shows that low levels of vitamin C can lead to immune system problems and other illnesses.

How much is too much?

The maximum recommended vitamin C intake for adults is 2,000 mg per day.
Although taking too much vitamin C is unlikely to cause serious problems, if you take more than 1,000 mg of vitamin C per day, not all of it will be absorbed. This can cause diarrhea and gastrointestinal upset. People are unlikely to consume too much food, and their bodies cannot store it. However, high doses of dietary supplements can cause kidney stones. Her daily vitamin C level limits for children and infants are:

400 mg for infants aged 1–3 years
650 mg for children aged 4–8 years
1,200 mg for children aged 9–13 years
1,800 mg for teenagers aged 14–18 years
1,800 mg in pregnant or breastfeeding teenagers aged 14–18 years

This may also increase the risk of cardiovascular problems in postmenopausal women, but check this There is not enough evidence.
People with hereditary hemochromatosis, an iron absorption disorder, should consult their doctor before taking vitamin C supplements.
High levels of vitamin C can cause tissue damage.

What happens if you take too much?

Vitamin C is generally safe to take, even at high doses. However, mild side effects such as indigestion may occur. Vitamin C is an essential vitamin for the human body. It is an antioxidant and helps with many important processes, including lowering blood pressure, fighting inflammation, and forming collagen.

Symptoms of Too Much Vitamin C

Frequent consumption of foods high in vitamin C does not cause any health problems. However, taking too much vitamin C in supplements can cause side effects. Her Recommended Daily Allowance (RDA) for vitamin C for adults is 90 milligrams (mg) for men and 75 mg for women. Consuming more than the recommended amount of vitamin C can cause mild indigestion. These can occur when vitamin C that the body does not absorb irritates the gastrointestinal tract. Common mild side effects of taking too much vitamin C include: Diarrhea Nausea Stomach Cramps Bloating General Abdominal Discomfort Not all of the vitamin C you get from supplements is absorbed by your body.

Serious Side Effects of Vitamin C

Kidney Stones Nutrient Imbalances Causes Bone Spurs Impairs the Effectiveness of Niacin Simvastatin Vitamin C.

Mental Health Issues – Vitamin C

Vitamin C deficiency can affect a person’s mental health and physical health.
Both health can be affected.
A 2020 review found a link between lower vitamin C levels and depression and cognitive impairment.

Fatigue

This is another side effect of scurvy that can lower one’s quality of life. Researchers did discover, however, that mental health issues could arise in people with a vitamin C deficiency that is less severe than that required to diagnose scurvy.

 

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