Vitamin C or as it is called in Arabic Vitamin C is an essential vitamin that you need to consume regularly so that your body works normally, This type of vitamin is necessary for collagen synthesis, It is a structural protein that helps promote wound healing.
Vitamin C also helps you maintain a healthy immune system and improves your absorption of iron. It protects your cells from free radicals and may reduce your risk of heart disease and cancer.
Vitamin C is a powerful antioxidant, It is essential for many biological functions including, tissue growth, collagen formation, It is a vital component in fibrous tissues such as; tendons, ligaments, epidermis, cornea, cartilage, bones, Gastrointestinal tract.
Sources of vitamin C include fruits, vegetables and supplements.
Vitamin C Health Benefits
Among the benefits of vitamin C are:
In 1982, researchers concluded that wounds may heal faster in people who are high in vitamin C.
This may be because vitamin C contributes to collagen production.
The role of vitamin C as an antioxidant also helps repair tissues and reduce damage caused by inflammation and oxidation.
Fight respiratory infections
Vitamin C may also help prevent acute respiratory infections. Especially in malnourished people and those suffering from physical stress.
Researchers have also found that vitamin C can kill drug-resistant TB bacteria.
Promote heart health
Vitamin C may dilate blood vessels, This can help protect against heart disease and hypertension, Or hypertension.
Reduce cholesterol levels
Lower cholesterol levels were found in individuals with adequate levels of vitamin C.
Vitamin C may help reduce the risk of cataracts as well as age-related macular degeneration.
Patients are less likely to experience deterioration of kidneys, eyes and nerves if they eat a lot of fruits and vegetables rich in vitamin C.
Studies have shown that vitamin C may help lower blood pressure in people with or without high blood pressure.
An animal study found that taking vitamin C supplements helped relax the blood vessels that carry blood from the heart.
Moreover, A study found that taking vitamin C supplements, Reduces systolic blood pressure by 3.84 mm.
Treatment of gout
Vitamin C can reduce uric acid levels in the blood and help prevent gout attacks.
Vitamin C boosts immunity
One of the main reasons people take vitamin C supplements is to boost their immunity.
Vitamin C helps encourage the production of white blood cells known as lymphocytes. Which help protect the body from infection.
Vitamin C helps these white blood cells function more effectively while protecting them from damage caused by harmful molecules. Like free radicals.
Vitamin C is a powerful antioxidant, Low levels of this vitamin have been linked to impaired thinking ability.
Moreover, Several studies have shown that people with dementia may have low levels of vitamin C.
Moreover, Taking large amounts of vitamin C from food or supplements has been shown to have a protective effect on thinking and memory with age.
Vitamin C and Cancer
A team of Johns Hopkins scientists has shown that vitamin C can inhibit the growth of some tumors.
Vitamin C can capture oxygen-free volatile radical molecules and prevent damage to our sensitive DNA.
The Hopkins study found that the actual role of antioxidants may destabilize the tumor’s ability to grow under oxygen.
Researchers at Johns Hopkins University discovered the sudden antioxidant mechanism in vitamin C while studying mice with leukemia.
It is a type of cancer that produces high levels of free radicals that can be suppressed by vitamin C.
Nephrology and vitamin C
In an article published in the journal JAMA Internal Medicine, Swedish researchers explain the relationship between kidney stone formation and vitamin C intake.
The research showed that over an 11-year period, About 2% of men had kidney stones, More than half of them took vitamin C supplements.
The Swedish study is not the first to link vitamin C to kidney stones.
Kidney stones are formed due to a variety of reasons, most notably, genes, and overweight, And a diet based on animal protein.
What is new in those reasons is what the study revealed, Vitamin C is broken down inside the body into oxalate, They turn into kidney stones.
The study advises that “high-dose vitamin C supplements should be avoided. Especially if the individual has a history of calcium oxalate.”
Vitamin C and menstruation
Vitamin C can treat the symptoms of heavy menstrual cycles in women, Vitamin C can also help treat endometriosis.
Endometriosis is a complication with menstruation in which parts of the endometrium migrate outside the uterus and nourish themselves in other abdominal tissue.
Vitamin C can also help treat cramps, It helps in the absorption of iron, which is often lost during menstruation.
It is therefore important to absorb as much iron as possible during other times of the month.
Vitamin C also helps strengthen blood vessels and capillary walls in the uterine system. Which strengthens the reproductive system in general.
Can vitamin C prevent a cold?
Vitamin C is often prescribed as a remedy for a natural cold.
Dr. Linus Pauling, a Nobel laureate in the field of medicine, says that taking large doses of vitamin C helps in the treatment of the common cold.
Some reject this and rely on a 2013 scientific review of 29 randomized trials with more than 11,000 participants.
Researchers found that taking 200 mg of vitamin C per day for athletes, Reduces the risk of cold injury by half.
But for the general population, Taking vitamin C daily did not reduce the risk of catching a cold.
What’s more, taking 200 mg of vitamin C per day reduces the duration of cold symptoms by an average of 8% in adults and 14% in children. Which translates into one day less illness.
So what should you do?
If you want to get the benefits of vitamin C, You’ll need to take it every day. And not only at the beginning of cold symptoms.
Disadvantages of excessive vitamin C intake
Taking large doses of vitamin C supplements may cause heartburn. and digestive upset.
This may be diarrhea, nausea, vomiting, and colic, and increased gases.
Since vitamin C is soluble in water, Your body will not store the excess, which turns into gases.
Disadvantages of reducing vitamin C intake
While eating too much vitamin C can have adverse effects, not eating enough can also be harmful.
Vitamin C deficiency can put the immune system at risk. gingivitis, anemia, and nosebleeds.
It can also lead to rough skin, hair division, joint swelling and other symptoms.
Recommended daily vitamin C requirement
Vitamin C needs vary depending on age and gender. Infants from birth to 6 months of age need 40 milligrams of vitamin C per day.
They need 7 to 12 months to 50 milligrams per day.
Children 1 to 3 years old need 15 milligrams per day.
And from 4 to 8 years they need 25 milligrams per day and they need 45 milligrams per day from 9 to 13 years.
Teenage males between the ages of 14 and 18 need 75 milligrams per day. Teenage girls of the same age need 65 milligrams per day.
Males aged 19 years and older need 90 milligrams per day, Adult females need 75 milligrams per day.
Natural Sources of Vitamin C
- Half a cup of red bell pepper : 95 mg .
- Medium Orange: 70 mg.
- Half a cup of fresh strawberries: 49 mg .
- Half a cup of spinach: 9 mg .
- Other sources include citrus, tomatoes, potatoes, strawberries, broccoli, And potatoes
Which is richer in vitamin C, organic or traditional oranges?
Traditional oranges are larger than organic oranges, It has a deeper orange color.
Despite its larger size, The analysis revealed that organic oranges contain 30% more vitamin C than traditionally grown fruits.
This is because (farmers) use nitrogen fertilizers with traditional oranges, which causes more water to be absorbed.
Unlike organic oranges with the greatest nutritional value.
What is vitamin C flush?
It is a vitamin C free of any impurities or other nutrients.
The primary goal of taking this type of vitamin is to remove toxins quickly or recover quickly from the disease.
However, there are some people who suffer from multiple health problems as a result of taking this type of vitamin.
Some people develop migraines from taking large amounts of this type of vitamin within a short period of time.
In addition to bloating and eruption of hemorrhoids after redness are also possible side effects of taking this type of vitamin.
Complete vitamin C doesn’t usually cause the same problem. It contains substances that have a mitigating effect on the violent detoxification response.
They also allow you to take less than milligrams per day to achieve optimal vitamin C status.
Fake vitamin C!
Most vitamin C is not real, at all, but rather ascorbic acid, a synthetic version created in the lab.
What’s most worrying is that ascorbic acid, although it has been shown to kill bacteria effectively, It does not represent superiority in its antimicrobial capabilities.
It also removes good bacteria or probiotics in the intestines.
Some food products containing ascorbic acid[wprm-recipe-roundup-item id=”8682″] [wprm-recipe-roundup-item id=”8680″]
Some food products that have added vitamin C[wprm-recipe-roundup-item id=”9892″] [wprm-recipe-roundup-item id=”11412″] [wprm-recipe-roundup-item id=”11366″]