Vitamin C Benefits what can vitamin C due to your wellbeing?
Vitamin C Benefits: Vitamin C is one of the safest and most effective nutrients, specialists say. It might not be the cure for the common cold (even though it’s thought to help prevent more serious complications). However, the benefits of vitamin C might include protection against immune system deficiencies. Also cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.
A recent study published in Seminars in Preventive and Alternative Medicine that looked at over 100 research over 10 years revealed a growing list of benefits of vitamin C.
“Vitamin C has obtained a great deal of attention, and with good reason. Higher blood levels of vitamin C may be the ideal nutrition marker for total health. Says study researcher Mark Moyad, MD, MPH, at the University of Michigan. “The more we study vitamin C, the better our understanding of how diverse it is in protecting our health, from cardiovascular, cancer, stroke, eye health [and] resistance to living longer.”
“But,” Moyad notes, “the ideal dosage may be higher than the recommended dietary allowance.”
How Much is Vitamin C Enough?
The studies Moyad and his colleagues analyzed used 500 daily mg of vitamin C to achieve health results. That’s greater than the RDA of 75-90 mg a day for adults. So unless you can eat plenty of fruits and vegetables, you may need to take dietary supplements, Moyad says. He suggests taking 500 mg per day, besides eating five servings of fruits and vegetables.
“It is just not practical for most people to consume the required servings of fruits and vegetables needed on a consistent basis. Whereas taking a once-daily supplement is safe, effective, and easy to do,” Moyad says. He also notes that only 10% to 20% of adults get the recommended nine servings of fruits and veggies every day.
Moyad says there is no real downside to taking a 500-milligram supplement, except that some forms may irritate the stomach. That is why he recommends taking a non-acidic, buffered form of the vitamin. “The safe upper limit for vitamin C is 2,000 milligrams a day, and there’s an excellent track record with strong evidence that taking 500 mg daily is safe,” he says.
American Dietetic Association
Still, American Dietetic Association spokeswoman Dee Sandquist, RD, suggests doing your best to work more fruits and vegetable in your diet prior to taking supplements.
“Strive to eat nine servings of fruits and vegetables every day, because you’ll find a healthy dose of vitamin C along with an abundance of other vitamins, minerals, and phytochemicals that are good for disease prevention and overall health,” she says.
While a cup of orange juice or a half-cup of red pepper will be enough to meet your RDA for Vitamin C. Here are all of the foods and beverages you’d need to eat to reach 500 milligrams (mg):
Cantaloupe, 1 cup (8 ounces): 59mg
Orange juice, 1 cup: 97mg
Red pepper, 1/2 cup, 95mg
Kiwi, 1 medium: 70mg
Tomato juice, 1 cup: 45mg.
According to recent study, vitamin C may offer health benefits in these regions:
1. Stress . “A recent meta-analysis revealed vitamin C was beneficial to people whose immune system has been weakened due to stress — a condition that’s extremely prevalent in our society,” states Moyad. And, he adds, “since vitamin C is one of the nutrients sensitive to stress, and [is] the first nutrient to be depleted in alcoholics, alcoholics, and obese people, it makes it an ideal mark for total health.”
2. Colds. In regards to the common cold, vitamin C might not be a cure. But some studies show that it may help prevent more serious complications. “There’s good evidence taking vitamin C for colds and influenza can reduce the possibility of developing further complications, such as pneumonia and lung infections,” says Moyad.
3. Stroke. Although research has been conflicting, one study in the American Journal of Clinical Nutrition found that those with the greatest levels of vitamin C in their blood were associated with 42% lower stroke risk than those with the lowest concentrations. The reasons for this aren’t completely clear. But what is clear is that those who eat a lot of fruits and vegetables have higher blood levels of vitamin C.
“People who eat more fruit and vegetables will not only have greater [blood] levels of vitamin C, but higher intake of other nutrients potentially beneficial to health, such as fiber and other vitamins and minerals,” study researcher Phyo K. Myint said in an email interview.
4. Skin Aging. Vitamin C affects cells on the inside and outside of the body. It found that high vitamin C intakes were associated with a lower likelihood of a wrinkled appearance, dryness of the skin, and a better skin-aging appearance.
Other studies have suggested that vitamin C may also:
Improve macular degeneration.
Vitamin C’s Role in the Body
Vitamin C, also called ascorbic acid, is necessary for the growth, development and repair of body tissues. It’s involved in many body functions, including formation of digestion, absorption of iron, the immune system, wound healing, as well as the maintenance of cartilage, bones, and teeth.
Vitamin C is one of many antioxidants that may protect against damage caused by harmful molecules called free radicals, in addition to toxic chemicals and pollutants like cigarette smoke. Free radicals can build up and contribute to the development of health conditions like cancer, heart disease, and arthritis.
Vitamin C isn’t stored in the body (excess amounts are excreted), so overdose is not a concern. But it’s nevertheless important not to exceed the safe upper limit of 2,000 mg a day to avoid stomach upset and diarrhea.
Water-soluble vitamins must be continuously supplied in the diet to maintain healthy levels. Eat vitamin-C-rich fruits and vegetables raw, or cook them with minimal water so you don’t lose some of the water-soluble vitamin in the cooking water.
Vitamin C is readily consumed both in food and in pill form, and it can improve the absorption of iron if the two are eaten together.
Deficiency of vitamin C is comparatively rare, and primarily seen in malnourished adults. In extreme cases, it can result in scurvy — characterized by weakness, anemia, bruising, bleeding, and loose teeth.
How to Acquire More Vitamin C in Your Diet
This antioxidant super-nutrient is found in a variety of vegetables and fruits. However, based on dietary intake data and the 2005 U.S. Dietary Guidelines, most adults don’t get enough vitamin C in their diets. This is especially true of smokers and non-Hispanic black males. According to research done by Jeff Hampl, PhD, RD, and colleagues at the University of Arizona.
The foods richest in vitamin C are citrus fruits, green peppers, strawberries, tomatoes, broccoli, white potatoes, and sweet potatoes. Other good sources include dark leafy greens, cantaloupe, papaya, mango, watermelon, brussels sprouts, cauliflower, cabbage, red peppers, raspberries, blueberries, winter squash, and pineapples.
Here are eight easy ways to work more fruits and veggies into your diet each day:
Add pureed or grated fruits and veggies to recipes for muffins, meatloaf, and soups.
Keep cut-up fruits and veggies on hand so they are ready for a quick snack.
Frozen fruit pieces make a cool summer treat.
Include dark berries, lettuce, and shredded broccoli slaw on all of your sandwiches and wraps.
Eat raw veggies with hummus, low-fat dips, and salsas.
Add fresh or frozen berries to muffins, pancakes, cereal, and salads.
Throw a handful of dried fruit on top of your cereal or in a baggie with nuts for a simple snack.
Enjoy a glass of vegetable juice as a filling and low-calorie mid-afternoon snack.
“There is no one silver bullet vitamin, mineral, or nutrient,” says Sandquist. “It is all about the big picture. And eating a varied diet rich in all the nutrients is the best way for good health.”
Her advice: Take a daily multivitamin, because most people do not get enough of several nutrients. And if you would like to fight colds and flu, wash your hands more often.