Vitamin C: Health Benefits for Growth Development & Repair
Description: Vitamin C, also known as ascorbic acid, is necessary for the growth, development, and repair of all body tissues. Therefore, it’s involved in many body functions.
Vitamin C is one of the most reliable and most potent nutrients. Though it may not be the antidote for the common cold, the advantages of vitamin C may include protection against immune system insufficiencies, cardiovascular conditions, prenatal health difficulties, eye disease, and even skin wrinkling. The tolerable higher intake level is 2000 mg a day for grown-ups.
Vitamin C, also termed ascorbic acid, is essential for the growth, improvement, and repair of all body tissues. As a result, it’s included in many body functions, like the production of collagen, consumption of iron, the precise functioning of the immune system, wound healing, and the support of cartilage, teeth, and bones.
Vitamin C is one of several antioxidants that can guard against damage induced by harmful molecules called free radicals and toxic chemicals and pollutants like smoke and cigarettes. Unfortunately, free radicals can increase and contribute to developing health conditions such as cancer, heart disease, and arthritis.
Water-soluble vitamins need to be continuously supplied in the diet to maintain healthy levels. Consume vitamin-C-rich fruits and vegetables raw, or make them with minimal water, so you don’t waste some of the water-soluble vitamins in the cooking water.
Vitamin C is easily assimilated both in food and in pill form, and it can improve the absorption of iron when the two are consumed together. Deficiency of vitamin C is comparatively rare and initially seen in malnourished adults. However, in extreme cases, it can lead to scurvy — characterized by weakness, anemia, bruising, bleeding, and loose teeth.
Health Benefits of Vitamin C
- Stress: A lack of vitamin C is associated with many stress-related diseases.
- Colds: Vitamin C is not a cure, but it may help prevent more severe complications such as pneumonia and lung infections.
- Stroke: Those with the highest concentrations of vitamin C in their blood were associated with 42% lower stroke risk than those with the lowest concentrations.
- Skin Aging: Vitamin C attacks cells on the interior and outside of the body, and its antioxidant properties can be beneficial when it comes to aging. Vitamin C intakes were connected with a lower likelihood of a wrinkled appearance, dryness of the skin, and a better skin-aging appearance.
Vitamin C may also:
- Improve macular degeneration
- Protects your memory and thinking as you age
- Decrease inflammation.
- Overcome the risk of cancer and cardiovascular disease.
- Reduce blood uric acid levels and help prevent gout attacks
- It helps prevent iron deficiency
- Help stimulate the composition of white blood cells known as lymphocytes and phagocytes
Get More Vitamin C in the Diet
Vitamin C, which is antioxidant and super-nutrient, is found in a variety of fruits and vegetables. The most abundant vitamin C sources are citrus fruits, tomatoes, broccoli, green peppers, strawberries, white potatoes, and sweet potatoes. In addition, its good sources include dark leafy greens, cantaloupe, papaya, mango, watermelon, brussels sprouts, cauliflower, cabbage, red peppers, raspberries, blueberries, winter squash, and pineapples.
Easy ideas to serve more fruits and veggies into your daily diet :
- Frozen fruit wedges make an excellent summer treat.
- Store cut-up fruits and veggies on hand, so they are handy for a quick snack.
- Have raw veggies with hummus, less-fat dips, & salsas.
- Add berries to cereal, muffins, pancakes, and salads.
- Incorporate dark lettuce, tomatoes, and shredded broccoli slaw on all your sandwiches and wraps.
- Combine grated fruits or purees or veggies to ingredients for meatloaf, muffins, and soups.
- Have a glassful of vegetable juice as a filling and low-calorie mid-afternoon snack.
The Bottom Line
Vitamin C is like a silver shot vitamin in the big picture. Therefore, eating a varied and vitamin-rich diet with all nutrients is the best strategy for good health.