Vitamin C is probably one of the most popular nutrients known to us. Also known as ascorbic acid, it plays a crucial role in promoting collagen production, which helps maintain skin elasticity and reduce wrinkles. Additionally, the antioxidant properties of the nutrient help protect the skin from damage caused by free radicals, contributing to a healthier and more youthful complexion. But that’s not all! Besides supporting skin health, vitamin C is also known for a lot of other things. Here are some health benefits associated with the nutrient.
Boosts Immune System And Keeps Infections At Bay
With winter at our doorstep, experts are urging everyone to take necessary precautions against common infections, such as the flu or common cold. Having healthy amounts of vitamin C can also help curb illnesses. Due to its immunity-boosting properties, vitamin C enhances the body's ability to fight off infections and acts as an antioxidant to reduce oxidative stress, thereby improving the overall immune response.
According to Harvard T.H. Chan, multiple study reviews state that high doses that exceed 500 mg daily of supplementary vitamin C do not have any notable effect on the common cold or prevent it, but might help reduce the duration and severity of colds for certain demographic groups.
Also Read: What Is Vitamin C Deficiency? Causes And Early Symptoms
Rich In Antioxidants, Which May Help Slash Cancer Risk
According to the Mayo Clinic, vitamin C is an antioxidant that helps reduce the effect of free radicals on cells. These free radicals, which give rise to oxidative stress, are partly responsible for contributing to the risk of cancer and other chronic diseases.
While the link between vitamin C and cancer prevention is still being studied, a review published in the Journal Antioxidants found that vitamin C intake from natural sources like foods can help prevent the risk of pulmonary and breast cancer.
Cardiovascular Benefits
As discussed, the antioxidant properties in vitamin C help reduce oxidative stress, which helps keep the arteries clear and, in turn, prevents hypertension, atherosclerosis (thickening or hardening of the arteries), and stroke, promoting overall cardiovascular health. Therefore, according to Mount Sinai, those suffering from vitamin C deficiency may be more prone to having a heart attack, stroke, or peripheral artery disease, all possible consequences of having atherosclerosis.
Reduces Risk Of Eye Diseases
When it comes to maintaining eye health and preventing vision problems, vitamin C comes to the rescue again. Its antioxidant properties help protect the eyes from oxidative damage caused by free radicals, potentially reducing the risk of age-related macular degeneration and other vision-related issues, including cataract.
A study published in the Journal of the American Academy of Ophthalmology found that diets rich in vitamin C were associated with a 20% risk reduction for cataract. A follow-up after 20 years showed that women who reported eating more vitamin C-rich foods had a 33% risk reduction of cataract progression.
Also Read: Vitamin C Is Great For Skin: Know Benefits, How To Use
Cuts Down Risk Of Anaemia
According to the National Institutes of Health Office of Dietary Supplements, vitamin C plays an important role in improving the absorption of nonheme iron, which is the kind present in plant-based foods like citrus fruits, bell peppers, tomatoes, strawberries and cruciferous vegetables.
Optimal iron absorption is crucial for preventing anaemia, which is a condition that occurs when your body has a lower than normal amount of Red Blood Cells (RBCs) or haemoglobin. According to the World Health Organization (WHO), it is most common in young children, menstruating adolescent girls and women, and pregnant and postpartum women.
Conclusion
It is important to note that both extremely low and high amounts of vitamin C can have an adverse effect on people's health. As harmful as vitamin C deficiency is, vitamin C toxicity can also be dangerous, leading to symptoms such as nausea and diarrhoea, and may also lead to iron overload, which causes another set of complications. Therefore, it is important to monitor one's daily vitamin C consumption. The recommended daily intake of vitamin C is 75 milligrams (mg) a day for women and 90 mg a day for men. For pregnant women, the recommended intake goes up to 120 mg a day.