At the very first indication of a cold, many people turn to vitamin C tablets. In general, studies have not found any significant benefits to taking vitamin C supplements after the onset of cold symptoms. However, it has been demonstrated that consuming enough vitamin C each day can lessen the frequency and intensity of colds and other minor respiratory illnesses.
Although vitamin C is not produced by the body naturally, it plays a crucial role in defending cells against free radicals and supporting a strong immune system. Additionally, this essential vitamin enhances iron absorption, lowers LDL cholesterol, and lowers the risk of heart disease.
Immunity and vitamin C
While you can't completely avoid being sick, vitamin C is a necessary component that supports your body's defence mechanisms and may lessen the severity of illnesses like the common cold and the flu.
Over 11,000 participants in 29 clinical trials were compared by researchers. They looked at the results of daily vitamin C consumption. These studies examine how varied vitamin C intake levels affect cold prevention and therapy.
Benefits of Vitamin C for Health
Vitamin C, an ascorbic acid that dissolves in water, is advantageous to the body since it can carry out a variety of essential maintenance tasks. The way it creates collagen in bones, cartilage, muscles, and blood vessels is one illustration of these actions.
By assisting the body in absorbing calcium into its tissues, vitamin C can help the body repair bones and teeth. Additionally, it aids in the formation of new tissue, which speeds up the healing process and promotes faster wound healing.
Finally, vitamin C aids iron absorption, enabling the body to produce the required number of red blood cells and preventing anaemia.
Vitamin C reduces LDL and heart disease risk.
According to a review of nine trials involving over 300,000 participants over a ten-year period, individuals who supplemented a balanced diet with 700 mg of vitamin C daily had a 25% lower chance of getting heart disease than those who did not.
A separate analysis of 13 randomised controlled trials found that taking a vitamin C supplement consistently reduced blood triglycerides by 20.1 mg/dL and LDL (bad) cholesterol by nearly 7.9 mg/dL.
Vitamin C improves iron absorption.
Additionally, vitamin C increases the body's capacity to absorb iron, especially non-heme iron from plant-based foods, which the body may find more challenging to assimilate than heme iron from animal products. Due to iron's function in producing red blood cells and transporting oxygen throughout the body, this is significant.
Since meat and other animal products are the main sources of iron, those who are vegetarian or vegan will benefit most from vitamin C's assistance in absorbing iron from plant-based foods. Additionally, studies show that consuming just 100 mg of vitamin C daily can increase iron absorption by 67%, helping people who are anaemic or at risk for iron deficiency. For instance, a study of 65 anaemic kids revealed that taking a vitamin C supplement helped reduce the symptoms of anaemia.
Lack of vitamin C
Since most Americans consume insufficient amounts of fruits and vegetables, they are more likely to suffer from vitamin C deficiencies than other populations. Smokers and people with hyperthyroidism are also more likely to be vitamin C deficient. Gum bleeding, easy bruising, and sluggish wound healing are all signs of vitamin C insufficiency.
Sources of Vitamin C in Food
Vitamin C is not produced by the body naturally. To meet daily demands, you must absorb it through a diet (primarily fresh fruits and vegetables) and supplements. There are other sources of vitamin C besides those who make orange juice. There are several fruits and vegetables that have high vitamin C content.
While citrus fruits and leafy greens are the most popular foods high in vitamin C, this potent antioxidant is also present in a number of other food sources that are easy to include in a person's regular diet.
Recommended Daily Amounts of Vitamin C
The Recommended Dietary Allowance (RDA) for vitamin C in the United States is 75 mg for adult women and 90 mg for adult males. For adult women 19 years of age and older, the daily recommended intake is 85 mg throughout pregnancy and 120 mg during lactation. According to the RDA chart, smokers should add 35 mg per day to these amounts. Being a water-soluble vitamin, anything our body doesn't use right away gets flushed out.
At these greater concentrations, the digestive system also ceases to absorb vitamin C. And you can easily get these from any pharmaceutical companies. Overall, this means that once our blood concentration of vitamin C reaches a certain point, it doesn't really matter how much vitamin C we consume because it won't rise much further.
When is too much vitamin C?
Are there any hazards involved with consuming too much vitamin C given that it is water-soluble? For both men and women, the upper consumption level (UL) for vitamin C is 2,000 mg per day. Vitamin C intake at high levels may:
include headaches, heartburn, diarrhoea, and nauseousness.
increased risk of oxalate kidney stones, especially in people with a history of kidney stones.
damage dental enamel, particularly if the vitamin C is a gummy or chewable tablet.
cause the blood glucose reading from a self-monitoring blood glucose gadget to be artificially increased.
Acetaminophen and antacids' negative effects are exacerbated by vitamin C. Before using a vitamin C supplement together with these over-the-counter medicines, speak to your doctor.
Vitamin C can certainly strengthen one's immune system and lower the danger of later developing chronic illnesses, even though it may not be the magic cure for curing sickness and disease once and for all.
Conclusion:
Supplementing a well-balanced diet with foods high in vitamin C will help you eat more nutritiously and have a stronger immune system.
Remember that your doctor is the best person to advise you on which supplements are right for you because they are the ones who know you and your health profile the best.