Vitamin C | Absolutely Everything You Need to Know
Vitamin C is an essential water-soluble vitamin that the human body cannot produce on its own. It’s necessary for many different physiological processes, such as strengthening of bones and teeth, growth and repair of muscles, blood clotting, nerve transmission, and hormone production. Vitamin C also has antioxidant properties which may provide protection against some types of cancer.
Vitamin C deficiencies are rare in developed countries because vitamin supplements are readily available from a pharmacist or from vitamin retailers. In developing countries, vitamin deficiency is more common due to lack of access to vitamin supplements as well as limited availability of vitamin-rich foods such as citrus fruits and vegetables. These people should not only take a multi-vitamin but also eat plenty of fresh fruit or vegetables to ensure they get enough vitamin-C.
Deficiencies in vitamin C can be caused by smoking, alcohol abuse, stress and a very poor diet. Symptoms include fatigue, bruising or bleeding easily, muscle weakness or pain or tenderness, poor wound healing and gum disease. Other symptoms may include weight loss although some vitamin C deficiencies are asymptomatic (without any noticeable symptoms).
What is vitamin C or Ascorbic acid?
Vitamin C, also known as ascorbic acid is an essential vitamin that the human body cannot produce on its own. It’s necessary for many different physiological processes, such as strengthening of bones and teeth, growth and repair of muscles, blood clotting, nerve transmission and hormone production. Vitamin C also has antioxidant properties which may provide protection against some types of cancer.
Foods with vitamin C
The best food sources of vitamin C include citrus fruits and juices, red and green bell peppers, broccoli, Brussels sprouts, cabbage, cauliflower, kiwi fruit, mangoes, papaya, pineapples, strawberries, and tomatoes.
Other foods that provide vitamin C include herbs and spices such as rosemary, thyme, basil and chili pepper.
| Source | Milligrams (mg) per 100g | |
|---|---|---|
 | Kakadu plum | 1000 – 5300 mg |
 | Camu camu | 2800 mg |
 | Acerola | 1677 mg |
 | Seabuckthorn | 695 mg |
 | Indian gooseberry | 445 mg |
 | Rose hip | 426 mg |
 | Guava | 228 mg |
 | Yellow-Red bell pepper/capsicum | 128-183 mg |
 | Kale | 120 mg |
 | – Broccoli – Kiwifruit | 90 mg |
 | – Green bell pepper/capsicum – Brussels sprouts – Loganberry, redcurrant | 80 mg |
 | – Cloudberry, elderberry – Strawberry – Papaya | 60 mg |
  | – Orange, lemon – Cauliflower – Pineapple – Cantaloupe – Passion fruit, raspberry, – Grapefruit, lime – Cabbage, spinach – Mango – Blackberry, cassava, – Potato, Honeydew melon | 53 mg 48 mg 48 mg 40 mg 30 mg 30 mg 30 mg 28 mg 21mg 20 mg |
Recommended dietary allowance
The recommended dietary allowance (RDA) for vitamin C is 90 mg/day for men and 75 mg/day for women. It’s also recommended that pregnant women consume 85 mg/day and lactating women consume 120 mg/day.
Lactation
| Life stage group | RDAs or AIs (mg RAE/day) | Upper limits (UL, mg/day) |
|---|---|---|
| <19 years | 115 mg | 1800 mg |
| >19 years | 120 mg | 2000 mg |
Pregnancy
| Life stage group | RDAs or AIs (mg RAE/day) | Upper limits (UL, mg/day) |
|---|---|---|
| <19 years | 80 mg | 1800 mg |
| >19 years | 85 mg | 2000 mg |
Infants
| Life stage group | RDAs or AIs (mgRAE/day) | Upper limits (UL, mg/day) |
|---|---|---|
| 0–6 months | 40 mg | Not established |
| 7–12 months | 50 mg | Not established |
Children
| Life stage group | RDAs or AIs (mg RAE/day) | Upper limits (UL, mg/day) |
|---|---|---|
| 1–3 years | 15 mg | 400 mg |
| 4–8 years | 25 mg | 650 mg |
Females
| Life stage group | RDAs or AIs (mg RAE/day) | Upper limits (UL, mg/day) |
|---|---|---|
| 9–13 years | 45 mg | 1200 mg |
| 14–18 years | 65 mg | 1800 mg |
| >19 years | 75 mg | 2000 mg |
Males
| Life stage group | US RDAs or AIs (mg RAE/day) | Upper limits (UL, μg/day) |
|---|---|---|
| 9–13 years | 45 mg | 1200 mg |
| 14–18 years | 75 mg | 1800 mg |
| >19 years | 90 mg | 2000 mg |
Benefits of Vitamin C
Some benefits of vitamin C are that it strengthens the immune system, helps the body absorb iron, is a powerful antioxidant that can protect cells from damage, and is needed to form collagen which is important for skin, bones, and blood pressure.
Helps the body absorb iron and prevent Anemia
There are a few reasons why vitamin C helps the body absorb iron and prevent anemia. Firstly, vitamin C is a powerful antioxidant that can help protect cells from damage. This is important because when the cells are damaged, they can’t properly absorb the iron. Secondly, vitamin C is necessary to form collagen. Collagen is important for skin, bones, and blood vessels, and it plays a role in the absorption of iron. Lastly, vitamin C helps the body to better absorb iron from food. By combining a serving of iron-rich foods with some foods with vitamin C, you can increase your iron intake and help prevent anemia(iron deficiency anemia).
Anemia is a condition that affects the body’s ability to produce healthy red blood cells, resulting in iron deficiency anemia symptoms like fatigue and weakness. One common cause of this type of nutrient deficiency can be lack or irregular consumption diets containing vitamin B12 as well as iron – two key micronutrients necessary for maintaining normal hemoglobin levels within your bloodstream.
Acts as an antioxidant to protect cells from damage
An antioxidant is a molecule that inhibits the oxidation of other molecules. Antioxidants are essential for good health and help prevent disease. They fight dangerous free radicals that can damage your cells, minimize oxidative stress on them by reducing the number of harmful chemicals in our bodies – this includes cancer-causing agents like cigarette smoke or radiation! Antioxidant supplements may also be effective treatments against multiple chronic conditions (chronic diseases) including heart problems as well autoimmune disorders such as asthma attacks caused when allergies attack the lungs.
Oxidation is a chemical reaction that can produce free radicals, which can damage cells. Vitamin C has been shown to slow this process down. As an antioxidant vitamin C can be very effective in protecting your cells from damage caused by free radicals.
Is needed to form collagen, which is important for skin, bones, and blood vessels
Thiamine is important for the health of your gut. It helps to keep its muscle tone and supports your
Collagen is a type of protein that helps keep skin looking young and healthy. It’s also found in bones and blood vessels. Vitamin C is necessary to form collagen, so if you don’t get enough vitamin C, you may start to see signs of aging, like wrinkles or dry skin. You may also have weaker bones and blood vessels.
Vitamin C is an essential ingredient in many skincare products and cosmetics because it provides antioxidant benefits to your beauty rest. This vitamin helps slow down the aging process, preventing damage from external factors like UV rays or pollution particles that can cause wrinkles on our faces as well improve elasticity by building collagen cells where they’re needed most!
This vitamin could also help prevent dark spots and patches by suppressing melanin production. It has been shown in studies that it can lighten the skin tone of people with varying levels of pigmentation issues.
Strengthens the immune system
Vitamin C is important for a strong immune system. It helps fight off infection and keeps you healthy. Some benefits of vitamin C for the immune system include the vitamin’s ability to increase the production of white blood cells, dispatch white blood cells to areas with infections or injuries, and assist in building collagen that is needed for healthy teeth, gums, bones, skin, and regulated blood pressure.
Research showed that people who have low levels of vitamin c might experience more symptoms and a longer duration when it comes to respiratory tract illnesses such as the common cold or flu viruses because they lack enough healthy cells which fight off these pathogens. Plus there’s also evidence suggesting how adequate intake can decrease incidence rates for other conditions like pneumonia, malaria and diarrhea.
Gout Risk Is Reduced
Gout is a type of arthritis that is caused by excess uric acid in the blood. Uric acid is a waste product that is normally eliminated through the urine, but when there is too much of it, the uric acid can form crystals in the joints, causing inflammation and pain. One of the benefits of vitamin C is that it helps to lower uric acid levels in the blood, which can help to prevent or reduce gout symptoms.
Studies show that eating more vitamin C can help protect against gout. A study followed by 46,994 men over a 20-year period found an association between high doses (more than 1500mg) to lower risk for developing this painful condition!
Can help with fatigue
If you’re feeling run down and tired, vitamin C may be a good supplement for you to consider. This vitamin can help to reduce fatigue by fighting off infection and helping to keep your immune system strong.
In a study on vitamin C and fatigue, people who took vitamin C had significant reductions in fatigue symptoms. The benefits of vitamin C for fatigue affect everyone but it may be more pronounced in people with certain chronic diseases such as cancer or chronic illnesses because these conditions can increase your risk of fatigue and also vitamin c deficiency.
Improves Cardiovascular Health
Heart health is essential to overall well-being. One of the most important organs in your body, it works tirelessly to supply cells with oxygen and nutrients by pushing blood through veins (improves blood pressure) throughout all parts of you from head-toe packagings including skin plus more! Incorporating some foods like oranges which contain vitamin C can help protect this vital organ as research has shown that people who eat two or more servings per day have lower cholesterol levels than those without a consumption habit.
Also, a recent study showed that elderly people who have a high level of dietary vitamin C intake or plasma ascorbic acid concentrations have less chance to die from coronary heart disease.
Vitamin C helps calcium absorption
Vitamin C is also important for calcium absorption. Calcium is an essential nutrient that the body needs for many different processes. It is involved in bone formation, blood clotting, muscle function and nerve signaling just to name a few. The amount of vitamin C that you get in your diet can affect how much calcium is absorbed into your body.
Helps on age related macular degeneration
Age related macular degeneration (AMD) is a leading cause of vision loss in adults aged 50 and older. Vitamins such as Vitamin A, C, and Vitamin E are important nutrients for eye health, and a deficiency can lead to the development of AMD. Mainly Vitamin A is required by the human retinal pigment epithelial cells, while vitamins C and Vitamin E are antioxidants.
Vitamin C deficiency
A severe vitamin C deficiency can be caused by smoking, alcohol abuse, stress and a very poor diet. Symptoms include fatigue, bruising or bleeding easily, muscle weakness or pain or tenderness, slow wound healing and gum disease. Other symptoms may include weight loss although some vitamin C deficiencies are asymptomatic (without any noticeable symptoms).
Scurvy is a condition that can be caused by vitamin C deficiency and results in poor collagen synthesis. Scars, gums inflammation – even joint pain! This was an often fatal disease for British sailors during the 18th century because they didn’t have access to fresh fruits or vegetables on long voyages out of sight from land. Scurvy is not common lately, but still possible due to underlying conditions such as digestive disorders which impair nutrient absorption like Crohn’s Disease
Health Risks from Excessive Vitamin C
There are very few vitamin C side effects when vitamin C is taken in appropriate doses. If you’re taking vitamin C supplements, talk to your doctor about the benefits of vitamin C for you. High dose vitamin C – more than 2000 mg per day – can cause diarrhea or gastrointestinal upset in some people. Also, high dose vitamin c symptoms can be heartburn, headaches, Insomnia, and accumulation of iron, which can damage tissues.
There are rare cases with serious side effects of vitamin C overdose that can include the following:
- Cancer
- Dental enamel erosion
- Stones in your kidneys
- Oxidative stress has been shown to be increased.
- Deficiency of Vitamin B12
- Absorption of more iron than is required.
- Defects in the development of a baby
- Signs of atherosclerosis
- Rebound scurvy
Kidney stones are one of the biggest concerns with vitamin C overload, so it’s best not to take supplements if you’re prone to them. Also, too much vitamin C can cause iron overload in people with thalassemia or hemochromatosis.
Vitamin C supplements
The human body is not able to produce vitamin C on its own, making it essential to get the recommended dietary allowance from food or vitamin C dietary supplements. Vitamin C is important for many reasons: it strengthens the immune system, helps the body absorb iron, and is a powerful antioxidant that can protect cells from damage.
Usual vitamin C supplements contain 125 mg vitamin C. If you have a deficiency, you might need 1,000 mg vitamin C per day until it’s corrected. Vitamin C is an essential vitamin that the human body cannot produce on its own. It’s necessary for many different physiological processes, such as strengthening of bones and teeth, growth and repair of muscles, blood clotting, nerve transmission, improved blood pressure, and hormone production. Vitamin C also is an antioxidant that may provide protection against some types of cancer.
The best food sources of vitamin C include citrus fruits and juices (e.g. orange juice), red and green bell peppers, broccoli, Brussels sprouts, cabbage, cauliflower, kiwi fruit, mangoes, papaya, pineapples, strawberries, and tomatoes. Other vitamin c content foods include herbs and spices such as rosemary, thyme, basil, and chili pepper.
Final Thoughts
Vitamin C is an important vitamin that promotes healthy skin, reduces the risk of cancer and helps maintain a strong immune system. Deficiency can lead to serious health problems including scurvy which causes red spots on your body, bleeding gums, difficulty with wound healing and more.
It’s also essential for collagen production in the body so it’s vital for maintaining youthful-looking skin too. High vitamin c content foods include citrus fruits like oranges or grapefruits; leafy green vegetables like spinach or broccoli; peppers like bell pepper or chili peppers; berries like blueberries (fresh) raspberries (dried), blackberries (fresh) strawberries (dried); potatoes such as sweet potatoes; tomatoes such as fresh tomato sauce or canned whole tomatoes; parsley (fresh); watercress (dried); broccoli (fresh); kiwi fruit (fresh or dried); cauliflower; pomegranate; pineapple; strawberries;
By NutriWins team
