Vit. C (Ascorbic Acid)
Vitamin C, also known as ascorbic acid, is an essential nutrient that plays many roles in your body. It is a potent antioxidant, which means it helps neutralize harmful free radicals that can damage cells in your body. It’s also critical for collagen synthesis, which supports healthy skin, bones, teeth, and blood vessels.
Vitamin C is crucial for immune function. Studies have shown that it can stimulate the production of white blood cells, which are essential in fighting infections and diseases. Furthermore, it assists in the absorption of iron, a mineral necessary for oxygen transport in the body.
Several health benefits of Vitamin C are:
- Boosts Immune System: It strengthens the body’s natural defenses by stimulating white blood cell production.
- Antioxidant: It helps protect the cells from harmful molecules called free radicals.
- Enhances Iron Absorption: Vitamin C can enhance the absorption of iron from the diet, reducing the risk of iron deficiency.
- Supports Healthy Skin: By aiding in collagen production, Vitamin C promotes healthy, radiant skin.
- May Aid in Preventing Chronic Diseases: Its antioxidant properties might reduce the risk of chronic diseases like heart disease by combating oxidative stress.
The Recommended Dietary Allowance (RDA) for adults is 75 mg for women and 90 mg for men. You would get that much from, for example, eating one medium orange plus a kiwi, or from a cup of cooked broccoli or strawberries.
Taking more than the upper limit of 2000mg could lead to side effects such as diarrhea, nausea, abdominal cramps, and other gastrointestinal disturbances. There’s also some evidence that high doses of vitamin C might increase the risk of kidney stones.
One case study, conducted by the University of Helsinki, suggests that vitamin C might reduce the duration and severity of colds. The researchers found that taking 1000 mg of Vitamin C per day reduced the duration of colds in adults by 8% and in children by 14%.
Sources:
- https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3783921/
- https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/
- https://lpi.oregonstate.edu/mic/vitamins/vitamin-C
- https://lpi.oregonstate.edu/mic/health-disease/skin-health/vitamin-C
- https://www.mountsinai.org/health-library/supplement/vitamin-c-ascorbic-acid
- https://www.ncbi.nlm.nih.gov/books/NBK499877/
