We have heard for years how good Vitamin C is for you. But do we really know how good? Vitamin C is one of the power houses of vitamins credited with preventing heart disease to fighting aging.
Vitamin C function in our body. Vitamin C, or ascorbic acid, is needed for normal growth and development. It is necessary in the formation of protein in skin, tendons, ligament, and blood vessels. It is also needed to repair and support cartilage, bones and teeth. It is important in the healing process of wounds and formation of scar tissue.
Vitamin C is one of the water soluble vitamins. That means that our body does not store Vitamin C. We must therefore keep eating foods daily that contain vitamin C in order to maintain good C levels in our bodies. Low levels of vitamin C can cause anemia, easy bleeding and bruising, reduced ability to fight infections, dry skin and brittle hair, and decreased wound healing. Any excess vitamin C that the body does not need is excreted out.
Cancer fighter and slows aging. Vitamin C is an important antioxidant. Antioxidants fight free radicals in our bodies. Free radicals are responsible for aging. Free radicals are also linked to cancer, heart disease, and diseases like arthritis. Vitamin C helps slow the effects of these free radicals slowing the aging process as well as reducing DNA damage linked to cancer growth. As an added bonus, some research have shown how vitamin C improves skin health reducing visible signs of aging.
Heart saver. Researchers have found the protective role vitamin C plays in cardiac health. Inflammation plays a key role in the development of heart disease. Vitamin C protects and reduces the inflammatory process in cells. For example, increased levels of vitamin C protects the cell lining of our blood vessel walls slowing down atherosclerosis.
Atherosclerosis is a disease in which plaque develops inside the blood vessels causing the vessels to thicken and loose elasticity increasing risks for stroke and heart attacks. Researchers found that people who took vitamin C supplementation of just 250mg/ day reduced their risk of developing this dangerous disease by 37%.
Elevated levels of vitamin C have been found to lower blood pressure in some studies as well as lower cholesterol levels.
Exercise enhancer. Cs have been found to enhance the effects of exercise as well as reduce the effects of exercise-induced oxidative damage. Researchers say that each time we exercise, our bodies produce free radicals that cause oxidative stress that may lead to cell damage, especially in the heart, over a period of time. Theoretically, the longer you exercise, such as in endurance sports, the more free radicals your body produces. Vitamin C, being an antioxidant that fights free radicals, helps the body recover and prevent further damage.
Some studies have also shown the link between people with high levels of vitamin C having lower fat deposits and lower weight than those with low C levels.
Respiratory benefits. Though vitamin C does not prevent the common cold, it has been proven that vitamin C supplementation decreases the duration of the illness as well as prevent any complications. Increased Cs also help reduce asthma attacks in both children and adults. Cancer causing effects from the exposure of tobacco smoke in either smokers or those exposed to second-hand smoke have been reduced by increasing vitamin C doses also.
Diabetes, mood, and stomach health. Vitamin C has been linked to reduced blood sugar in people with diabetes. In a study among hospital patients, the group with vitamin C supplementation reported improved mood compared to the group that received a placebo. There is evidence that vitamin C has protective effects from the bacteria, Helicobacter pylori, that causes infections resulting in gastritis and stomach ulcers. It also reduces the antibiotic doses needed to eradicate the gastric infection. And there is evidence that vitamin C helps reduce the long-term risks of stomach cancers.
Vitamin C doses and supplementation. Foods high in Vitamin C are citrus fruits like oranges and calamansi as well as fruits like cantaloupe, mango, papaya, and watermelon. Vegetables high in Cs are leafy greens like spinach as well as broccoli, tomatoes, potatoes, green and red peppers. There are many vitamin C supplements available in the market. Recommended daily doses of Cs are different for infants, children, adolescents, and adults. Doses above 2000mg a day have been found to cause stomach upsets like diarrhea but the body does not really store any excess vitamin C.
It seems vitamin C is one effective fighter for a longer, healthier life. Next time you think of dessert, you may want to get an orange for a power-packed bite!
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Author’s email: floridamsn@safe-mail.net
