Vitamin C, also referred to as ascorbic acid or ascorbate, is a water-soluble vitamin found in citrus fruits and various vegetables. Often sold as a dietary supplement, vitamin C can aid in the production of collagen, skin tissue, and neurotransmitters. Increasing vitamin C consumption has been shown to reduce the risk of heart disease and heart attack, increase collagen production, and boost the immune system. In the following 3-minute article we discuss the benefits of vitamin C including the general health benefits and skin benefits.
Vitamin C is a water-soluble vitamin often found in citrus fruits and sold as a dietary supplement. It is an essential nutrient involved in the production of collagen, the repair of skin tissue, and the production of many neurotransmitters.
Many animals are able to synthesize their own vitamin C from glucose in their kidneys and livers. Humans, however, lost this ability during evolution about 61 million years ago. As a result, humans must obtain vitamin C from dietary sources and supplements.
Vitamin C is a necessary nutrient involved in many bodily functions. These include the formation of collagen, absorption of iron, proper functioning of the immune system, and maintenance of cartilage, bones and teeth. Vitamin C has also been shown to reduce the risk of multiple heart and blood conditions such as stroke, heart attack, and iron deficiency anemia.
Vitamin C is a potent antioxidant, a substance that removes potentially harmful oxidants from the body. Most antioxidants, including vitamin C, work to inhibit the function of free radicals–unstable and highly reactive molecules that contribute to inflammatory diseases and cancers. When free radicals grow and accumulate, they can lead to oxidative stress, which has been known to cause chronic diseases such as heart disease, diabetes, and atherosclerosis.
Vitamin C has been shown to decrease the risk of heart disease, which is the leading cause of death worldwide. Common heart diseases which vitamin C may prevent include coronary artery disease, heart arrhythmia, and pulmonary stenosis. Vitamin C helps to reduce the risk of heart disease by improving cholesterol levels and reducing blood pressure
A combination of 9 studies with a combined total of almost 300,000 participants tested the effects of vitamin C on preventing heart diseases and heart conditions. The studies found that after 10 years, those who had taken 700mg of vitamin C daily had a 25% lower risk of heart disease than those who did not take vitamin C supplements.
Iron deficiency anemia is a condition in which blood lacks an adequate amount of iron in red blood cells to function. Without enough iron, the body is left with a shortage of sufficient hemoglobin, which inhibits the blood’s ability to carry oxygen throughout the body.
Vitamin C has been shown to increase the amount of iron the body is able to absorb. In fact, consuming 100 mg of vitamin C per day has been shown to potentially increase iron absorption by as much as 67%. In one study of 65 children with mild mild iron deficiency anemia, vitamin C supplements were found to drastically improve iron retention.
High blood pressure is a serious condition that can increase one’s risk for heart disease and stroke. In serious cases, uncontrolled high blood pressure can trigger a heart attack.
Multiple studies have shown vitamin C to be effective at lowering blood pressure and potentially preventing heart attacks. An examination of 29 separate human studies revealed that consistently taking vitamin C supplements reduced systolic blood pressure by 2.8mmHg and diastolic blood pressure by 1.5mmHg in healthy adults.
While it is not clear whether Vitamin C supplements can completely eliminate high blood pressure, they have proven useful in lowering it for extended periods of time.
Vitamin C is considered by many to be one of the most effective, accessible, and natural anti-aging nutrients. As an antioxidant, vitamin C inhibits free radical elements that can cause premature aging and stress. It is also essential to the production of collagen, a protein found in connective tissue, skin, cartilage, and bones. The body loses collagen naturally as it ages, but taking supplements which boost collagen production, such as vitamin C, can mitigate physical signs of aging such as wrinkled skin, age spots, dry skin, and uneven skin tone.
Vitamin C is an antioxidant, anti-inflammatory nutrient known to improve skin texture, tone, and hydration. In fact, vitamin C is a common ingredient in many popular skin products including cleansers, serums, oils, and moisturizers.
Adding vitamin C to your diet can brighten skin complexion and protect your skin from sun exposure damage and acne. When applied directly to the skin, Vitamin C can accelerate the production of collagen and estrogen, both of which help keep skin full, moisturized, and firm.
High vitamin C foods include oranges, guavas, bell peppers, kiwi, strawberries, kale, tomatoes, papaya, and snow peas. Based on serving size, guavas are the fruit that contain the most vitamin C per ounce.
Most children and adults intake a sufficient amount of vitamin C through their diet and daily habits. While rare, vitamin C deficiency does occur and is mostly seen in malnourished adults. When left untreated, a lack of vitamin C can lead to weakness, anemia, bruising, and tooth loss.
The safe upper limit for vitamin C consumption is 2,000 mg per day, though most supplements contain less than 500mg.
Vitamin C is a water-soluble vitamin often found in citrus fruits and sold as a dietary supplement. It is an essential nutrient involved in the production of collagen, the repair of skin tissue, and the production of many neurotransmitters.
Vitamin C has been shown to boost the immune system, reduce risk of heart disease and high blood pressure, and improve skin condition.
