Vitamin C: Its Benefits and Side Effects

By: Branden Hank | Nutrition And Recipes Vitamin C: Its Benefits and Side Effects

What Is Vitamin C?

Vitamin C is a water-soluble form of vitamin that plays a vital role in supporting good health. It is also sometimes known as an ascorbic acid. This organic compound is an essential vitamin which means that the body cannot produce it. Furthermore, the body cannot store it which means that it must be consumed daily as part of a healthy diet. So, what does vitamin C do exactly? Well it has an essential role as part of the connective tissue, to heal and repair worn out cells, to enhance nutrient absorption etc. The overview below outlines the benefits, side effects and the symptoms of vitamin C among other details.

Vitamin C Benefits

So what is Vitamin C good for?  This organic compound is good for a number of functions and diseases. Its numerous roles in the body provides human beings with multiple health benefits. Note that the body cannot produce this compound because it’s an essential vitamin. Some of the vitamin C benefits are:

Fighting Radical Damage

Free radicals in the body are usually hazardous to the health of the affected person. Vitamin C contains numerous antioxidants which help to protect the body from free radicals. Additionally, the antioxidants also help to eliminate pollutants such as smoke and toxic chemicals from the body. The harmful radicals are usually generated as a result of unhealthy lifestyle, diet as well as exposure to harmful toxins and pollutants.

Promoting Good Heart Health

One of the leading causes of death globally is heart disease. As much as changing your lifestyle and diet are good for the heart, according to research, this vitamin also helps to reduce the possibility of heart disease. A single serving of vitamin C powder contains the essential elements which reduce the risk factors of heart disease. According to research studies, people who took about 750 mg of this vitamin C supplement daily ended with a reduced risk i.e. 25 percent, of heart disease.

Enhancing the Immune Function

A lot of people usually go for foods high in vitamin C when they are under the weather. This is because this compound has high amounts of antioxidants. Vitamin C has the ability of boosting the immune system. Taking this vitamin supplement helps to reduce the symptoms and the effects of respiratory diseases which include sinusitis, common cold, pneumonia, and bronchitis.

Reducing the Possibility of Gout Disease

This disease is a painful type of arthritis and it causes the joints to be tender.  Additionally, gout also causes the skin around the affected region to redden. As much as anti-inflammatory drugs may help to reduce the symptoms of gout, patients are normally advised to adapt a new lifestyle change. Gout can be a recurrent disease and it comes with painful flare ups. However, when vitamin c is added to a healthy diet, it helps to reduce symptoms of gout. According to research studies, a moderate intake of this compounds significantly reduces symptoms of gout.

Improved Absorption of Iron

This is an essential mineral that helps to improve the general health. One of the major functions of iron is to promote the supply oxygen to different body cells. Iron deficiency leads to anemia which cause constant fatigue, weakness, dizziness, breath shortness, and others. To combat the effects of iron deficiency, vitamin C is normally administered to patients. It helps to enhance the absorption of iron by over 50 percent.

Promoting Collagen Formation

Vitamin C helps to promote healthy skin. It makes the skin to feel silky and look young. Consuming Vitamin C foods helps to reduce the likelihood of dryness and skin wrinkles. Studies suggest that people who use vitamin C serum as a topical application helps to reduce skin redness and lower the chances of sunburns.

Vitamin C Serum

Collagen is a vital protein that helps to form the skin, blood vessels, ligaments, and tendons. Vitamin C serum helps to form the scar tissue, enhance the elasticity of the skin, moisturize, and heal wounds. There is a wide variety of vitamin C serums which help to brighten the skin and give it a younger, supple look.

Liposomal Vitamin C

This is a new and unique formulation which is normally used as a substitute of vitamin C tablets. Liposomal Vitamin C is a drug that is used to prevent the risk of diseases including cancer, heart disease, and sunburns. It enhances the immune system by fighting the freeradicals and supporting the functions of white blood cells.

Signs of Vitamin C Deficiency

Vitamin C benefits are numerous. However, there are instances where there is a deficiency of this organic compound. This is an important nutrient that promotes the good health of an individual. A deficiency of vitamin C can result in various health problems. Some of the signs and symptoms of Vitamin C deficiency are:

Slow Healing of Wounds

The body’s immune system that’s responsible for healing wounds and fighting infects depends of vitamin C. This nutrient helps to form collagen – an important compound that strengthens the body’s scar tissues. Collagen also helps to promote faster healing of wounds. A vitamin C deficiency, therefore, can lead to slow healing of wounds and longer bleeding.

Split and Dry Hair

A healthy hair is usually shiny with a silky look. But when it is dry and has split ends, it could be as a result of inadequate vitamin C in the body. Collagen helps to strengthen hair and to promote good health. Lower levels of vitamins C leads to a reduced production of collagen. The result is weak hair that’s brittle and easily falls out.

Swollen or Bleeding Gums

The gums of a human being are partly made up collagen. It’s because of this reason that they become sensitive when the body has low levels of vitamin C. Gums tend to bleed more when heating hard foods or brushing when there is inadequate vitamin c. this compound helps to heal wounds and a deficiency can red to inflammation.

Constant Nose Bleeding

When a person frequently nose bleeds, this is a clear sign that they their blood vessels are weak, especially around the nasal region. Note that collagen helps to strengthen the blood vessels and a deficiency of vitamin C is what leads to frequent nosebleeds as a result of bursting blood vessels.

Frequent Infections

This vitamin promotes the stimulation of white blood cells which help to fight viruses and bacteria. White blood cells form part of the immune system. The antioxidants in vitamin C helps to enhance the functions of these cells, reducing constant infections. Constant infections like common cold, UTIS and others are clear indicators the immune system is compromised.

Constant Fatigue

A common symptom of vitamin C deficiency is fatigue. This compound helps to promote the good mood and the production of energy. Its lack means that an individual will end up with constant mood swings. Additionally, they will also end up feeling weak and fatigued. This compound increases vigor and fatigue.

Sources of Vitamin C

Sources of Vitamin C range from fruits to vegetables. And the best way to ensure that your daily vitamin C needs are met is by incorporating different types of foods in your diet. Superfoods provide high-quality of this vitamin and they have the nutrients which the body needs.  The best sources of vitamin C are:

  • Oranges
  • Tomatoes
  • Guava
  • Carrots
  • Strawberries
  • Kiwifruit
  • Kale
  • Mango
  • Cauliflower
  • Broccoli
  • Brussel sprouts
  • Peas
  • Mango
  • Parsley
  • Lemon and many others
Vitamin C Dosage

It’s recommended that men should take about 90 mg of this vitamin per day. Women should take 75 mg daily and overall, healthy adult should 400 mg daily for optimal growth and health. According to medical researches, it’s recommended that a healthy human being should supplement their diet with around 1,000 mg of vitamin C daily. Note that vitamin c is a well-tolerated compound that is safe for human consumption. However, those with hematologic conditions like anemia, a deficiency in glucose or those with thalassemia as well as nursing and pregnant women should consult with a healthcare physician first before takin vitamin C supplement.

Vitamin C Overdose

This organic compound is usually safe. However, the body does not store it and should therefore be consumed daily. As much as vitamin C has great health benefits, it should be taken in right doses to avoid overdosing. An overdose could result in vitamin c side effects such as insomnia, heartburn, diarrhea, headache, abdominal pains, vomiting, and others.

The Bottom Line

This vitamin forms part of a healthy diet. Its health benefits are so many hence it should be consumed daily. Overall, the benefits of vitamin C are impressive. Aside from being taken in foods, it’s also available as supplement and cosmetic products. If you want to mitigate the possibility of diseases such as cancer, cardiovascular disease, rickets, gout, blood pressure etc. ensure that your diet has this essential vitamin. Additionally, those who want to maintain a healthy weight should ensure that they implement a diet that is rich in vitamin C foods. Higher vitamin C levels have a direct correlation with reduced waistlines and the BMI.