I am sure you must have heard, or even tested, that Vitamin C is excellent for fighting colds, but using the vitamin for just that is similar to not using the powerhouse to its full capability.
Because of a limited knowledge around its true offerings, people often fail to consciously add it in their diet.
In today’s stressful time, Vitamin C takes on the role of the body’s natural repair and defense system. It’s a nutrient which works quietly in the background continuously supporting things like your skin elasticity, joints flexibility, improved iron absorption, and even keeping your energy levels steady. Basically, Vitamin C is not just a cure for a runny nose; it is critically important for keeping your body functioning at its best.
Since our body is not designed to create or even store Vitamin C, we require a steady intake of it through our diet. But exactly how much is enough and what are we missing out on in the absence of proper Vitamin C intake? Let’s find out in the article.
The Lesser Known Vitamin C Benefits
Vitamin C helps our body in ways that people don’t even fully recognize. Often touted to be helpful in fighting seasonal colds, the vitamin can also drastically change our heart health, weight management journey, and of course immunity. This lack of information is what we are out to change today.
Lowered chances of chronic illness
Chronic diseases like high blood pressure, diabetes, etc. are directly linked to oxidative stress – the imbalance of antioxidants and free radicals in the body. Vitamin C – a highly potent antioxidant neutralizes all the free radicals thus lowering oxidative damage and the chances of chronic illnesses.
Moreover, it lowers inflammation and protects cell damage – making it a critical component of overall cellular health and a natural defense against long-term health issues.
Supports heart health
Heart issues are one of the most common reasons for death globally. When you trace the causes, several blood vessel related problems originating from high blood pressure, high cholesterol to arterial stiffness will show up. Vitamin C benefits can be evaluated from the fact that the nutrient supports blood vessel function and lowers inflammation around the cardiovascular system.
There have been several studies that suggest a good intake of Vitamin C can lower the strain on heart, lowers LDL and triglycerides while increasing the levels of HDL cholesterol – all the while preventing oxidation of cholesterol in the arteries.
May prevent certain cancers
Cancer is one of the most complex diseases of our time, caused by a mix of both environmental and genetic factors, but a good intake of antioxidants that are present in Vitamin C, the probability of you getting cancer may reduce, since it inhibits the growth of cancerous cells.
Another, rather indirect way, the nutrient helps prevent the diseases is through answering how vitamin C helps in immunity. Through its antioxidant formula, it helps build immunity in the body, which in turn, detects and eliminates abnormal cells much before they turn into tumors.
Lowers the chances of gout attacks
Gout is a painful type of arthritis which happens when the uric acid crystals accumulate in joints causing intense discomfort and inflammation. Vitamin C lowers the uric acid levels, thus preventing gout attacks.
By increasing the excretion of excess uric acid, Vitamin C doesn’t just improve kidney function but also lowers the probability and intensity of gout attacks.
Prevents iron-deficiency anemia
Iron is a key element that transports oxygen throughout the body, but a poor absorption of it can cause anemia (a situation where the blood level lowers in our body).
By converting iron into its most soluble form, Vitamin C ensures that our body gets enough of the material to prevent the probability of getting anemic, while supporting the energy levels and preventing fatigue. This is the reason why it is suggested that people who are prone to be anaemic should consume both iron-rich food and Vitamin C to bring a significant difference in their health.
Boost immunity while speeding up recovery
We all know that the nutrient improves immunity, but very few people would be able to answer how vitamin C helps in immunity. Well, it stimulates and enhances white blood cells production, which ultimately protects the body from harmful pathogens.
Additionally, it strengthens skin barriers which is directly related to fast healing of wounds and prevention from infections. Vitamin C also plays the role of antihistamine, which lowers the symptoms of inflammation and allergies caused by the overreactions of the immune system.
Slows down age-based macular degeneration
Macular degeneration, caused by oxidative damage in the retina, remains one of the most common causes of eyesight issues in older adults. Vitamin C, through its antioxidant role protects our eyes from such damage – ultimately slowing down the progression of macular degeneration and risk of cataract.
Additionally, there have been studies which suggest how people with a healthy intake of Vitamin C, Zinc, and Vitamin E are less likely to experience vision loss as their age progresses.
Aid in metabolic health and weight management
Although Vitamin C in weightloss cannot be sold as a supplement, the nutrient does help with better metabolic efficiency. It has been studied that people with a low Vitamin C intake struggle with losing fat even after a strict exercise routine – something which is much easier for people having a proper intake.
The nutrient also helps regulate stress hormone which usually gets stored in fats and impacts appetite. By enabling a balanced metabolism and lowering the chances of obesity, Vitamin C is deemed extremely helpful in weight loss goals.
How to know if you have Vitamin C deficiency?
The deficiency of Vitamin C is often rare in people who follow a balanced diet. But when the intake is low, the body starts giving out signs which should not be ignored.
- Frequent illnesses – you get more prone to infections, cold, while the wound healing process gets slower.
- Fatigue – You are persistently tired or have low energy.
- Dry or flaky skin – You are struggling with dry, rough skin and signs of premature aging.
- Bleeding gums
- Easy bruising – You notice red spots on your skin or you bruise very frequently and easily.
- Joint stiffness – You are having swollen, achy joints because of weak cartilage.
If you are facing either of these issues in combination or individually, we recommend increasing your Vitamin C intake and consulting a physician for a deeper analysis of the problem.
How much Vitamin C do you need?
While getting Vitamin C has innumerable benefits, an overdose of it can be harmful in both children and adults.
Here’s the recommended daily limit –
Adults: Maximum 2000 mg per day
Children:
- 1 to 3 years – Less than 400 mg
- 4 to 8 years – Less than 650 mg
- 9 to 13 years – Less than 1200 mg
- 14 to 18 years – Less than 1800 mg.
While most people can get this amount of Vitamin C through a balanced diet of citrus fruits and vegetables, people with special diets, certain medical conditions or higher oxidative stress, might need Vitamin supplements that have a healthy mix of iron, vitamins, and other minerals.
But before you take supplements for Vitamin C, we strongly advise you to get in touch with your physician.
With this, we have established everything you are missing if your Vitamin C intake is low, along with a cautionary number of how much is too much.
The general rule of thumb we suggest is to follow a balanced diet that will get you all the essential nutrients necessary to keep your body functioning well and skin looking healthy, plump.
Also Read: Why every skincare brand is using Vitamin C
