- Vitamin C comes from fruits and vegetables. Good sources include citrus, red and green peppers, tomatoes, broccoli, and greens. Some juices and cereals are fortified with vitamin C.
According to recent research, vitamin C may offer health benefits in these areas:
- Stress: A recent meta-analysis showed vitamin C was beneficial to individuals whose immune system was weakened due to stress — a condition which is very common in our society,” says Moyad. And, he adds, “because vitamin C is one of the nutrients sensitive to stress, and [is] the first nutrient to be depleted in alcoholics, smokers, and obese individuals, it makes it an ideal marker for overall health.”
- Colds: When it comes to the common cold, vitamin C may not be a cure but there is evidence that taking vitamin C for colds and flues can reduce the chance of developing further complications, such as pneumonia and lung infections.
- Stroke: Although research has been conflicting, one study in the American Journal of Clinical Nutrition found that those with the highest concentrations of vitamin C in their blood were associated with 42% lower stroke risk than those with the lowest concentrations. The reasons for this are not completely clear. But what is clear is that people who eat plenty of fruits and vegetables have higher blood levels of vitamin C.
- Skin Aging: Vitamin C affects cells on the inside and outside of the body. A study published in the American Journal of Clinical Nutrition examined links between nutrient intakes and skin aging in 4,025 women aged 40-74. It found that higher vitamin C intakes were associated with a lower likelihood of a wrinkled appearance, dryness of the skin, and a better skin-aging appearance.
- Improve macular degeneration.
- Reduce inflammation.
- Reduce the risk of cancer and cardiovascular disease.
- Serious side effects from too much vitamin C are very rare, because the body cannot store the vitamin. However, amounts greater than 2,000 mg/day are not recommended because such high doses can lead to stomach upset and diarrhea.
Too little vitamin C can lead to signs and symptoms of deficiency, including:
- Bleeding gums
- Decreased ability to fight infection
- Decreased wound-healing rate
- Dry and splitting hair
- Easy bruising
- Gingivitis (inflammation of the gums)
- Possible weight gain because of slowed metabolism
- Rough, dry, scaly skin
- Swollen and painful joints
- Weakened tooth enamel
- A severe form of vitamin C deficiency is known as scurvy, which mainly affects older, malnourished adults.
Acide Ascorbique, Acide Cévitamique, Acide Iso-Ascorbique, Acide L-Ascorbique, Acido Ascorbico, Antiscorbutic Vitamin, Ascorbate, Ascorbate de Calcium, Ascorbate de Sodium, Ascorbyl Palmitate, Calcium Ascorbate, Cevitamic Acid, Iso-ascorbic acid, L-ascorbic acid, Magnesium Ascorbate, Palmitate d’Ascorbyl, Selenium Ascorbate, Sodium Ascorbate, Vitamina C, Vitamine Antiscorbutique, Vitamine C.
- 1 – 3 years: 15 mg/day
- 4 – 8 years: 25 mg/day
- 9 – 13 years: 45 mg/day
- Girls 14 – 18 years: 65 mg/day
- Pregnant teens: 80 mg/day
- Breastfeeding teens: 115 mg/day
- Boys 14 – 18 years: 75 mg/day
- Men age 19 and older: 90 mg/day
- Women age 19 year and older: 75 mg/day
- Pregnant women: 85 mg/day
- Breastfeeding women: 120 mg/day
Source: WebMD , www.webmd.com/diet/features/the-benefits-of-vitamin-c
Source: WebMD , www.webmd.com/vitamins-supplements/
Also See: Ascorbic acid