Health Benefits of Vitamin C

The importance of vitamin C in the body cannot be debated on; no other vitamin does so much work as vitamin C, which makes it very essential in the body. It is also known as ascorbic acid and it’s a micro nutrient which the body cannot function well without it. Like a computer without a proper functioning operating system, so would our body faulty operate without the presence of this vital nutrient.

So what are these essential/Important roles of vitamin C?

Find the Health Benefits of Vitamin C below:-

1.    Vitamin C produces collagen.
You wouldn’t understand the important role of Vitamin C unless you understand what collagen is. Collagen is the most plentifulprotein in our bodies. It’s cements and holds together cells in our muscles, bones, cartilages, blood vessels, skin and tendons. Basically, it the “sticks” the body together and without it, our skin would lack elasticity and there would be no replacement for the dead cells.

2.    It contributes to the health of teeth and gums
Without enough supply of vitamin c to the body, the gums and tooth would end up with sensitivity. This is because it’s estimated that most of the collagen in teeth is used up by while chewing and grinding. Vitamin C provides collagen that supports the gums by promoting both blood flow and strength.

Importance of Vitamin C

3.    Vitamin C helps in absorption of essential iron
Ever heard that you it best to eat an orange after eating those vegetable? Well the reason for these is because vitamin C will improve the absorption of iron in the vegetable. Different foods contain either heme iron or nonheme iron. Fruits, vegetable, cereals and egg yolks usually contain nonheme iron while animals products mostly contain heme iron. Nonheme iron is poorly absorbed to the body compared to heme iron. Vitamin c actually assists the body to absorb more iron from nonheme iron.

4.    Improves body immunity
The more vitamin C you add to your diet the more you will likely strengthen your immunity. Vitamin C is important for vital immune-system tissues such as your thymus and lymph nodes. I t enables the thymus works well preparing the blood cells to fight bacteria and viruses.  It also helps the body produce antibodies, the proteins that patrol your system for foreign infections. Due to its immune-boosting action, vitamin C has well-being known of reducing infections such as common colds

5.    Vitamin C and Cancer
This is the most magnificent vitamin that researchers have indicated that it helps in certain cancer like stomach, esophagus and cervix. In areas where people get less vitamin C the overall cancer rate is high than in area where there is plenty supply of this vitamins. In some instances, researchers have also outlined that men with lowest intake of vitamin C have twice the risk of certain cancers than for men who take constant vitamins.

6.    Vitamin C and Free radical
Free radicals are highly unstable chemicals that attack and vital cells structures. Some of these free radicals are formed by the body as a byproduct while others are absorbed to the body from environment pollution, cigarette smoking etc. Vitamin C is one of the most effective vitamins that are known to fight these free radicals hence preventing the damage of body cells by these radicals.

7.    Stress and vitamin C
In stressful situations, vitamin C can chemically reduce the level of stress hormones. Researchers have also indicated that vitamin C can help the body adapt to extreme weather temperature.  Stress and anxiety tend to increase for people who lack vitamin C, so to avoid these stress, believe in God and no harm would come by adding extra vitamin C to your diet

8.    Vitamin C can lower cases of heart disease.
Vitamin C lowers the risk of coronary diseases by increasing our levels of good cholesterol
Side effects of taking too much vitamin C

The best source of vitamin C is the natural foods that are God given, unless it is advised to have supplements by the doctor or nutritionist one should stick to natural sources. Many people assume that excess vitamin C from supplements will automatically be flushed out by the body. For people having hidden or known kidney problems this may not be the case, excess vitamin Cmay likely cause kidney stones. In case the daily intake exceeds 10 grams per day it may lower levels of mineral such as copper.It can also lead to stomach cramps, diarrhea, and nausea. To some people it may lead to excess iron in the body

How to get maximum vitamins C in your body
Vitamin C is very fragile and it is easily destroyed by excess heat. While cooking vegetables, it  is good to avoid boiling them. They should be steamed for a short period.

Vitamin C daily requirement
The amount of daily requirement of vitamin C depends on the individuals’ health, age and general condition of the body. Below is a chart showing the daily requirement of vitamin C for a health normal person.

1 year & below 40-50mg
1-3 years 15mg
4-8 years 20-25mgs
9-13 years 45mgs
Teenage boys 75mgs
Teenage girls 65mgs
Adult male 90mgs
Adult Female 75mgs
Breastfeeding woman 120mg
Pregnant Mother 85mgs


Best foods containing vitamin C

Types Size per serving Amount of vitamin c (mgs)
Pineapple 100g 47.8mg
Pawpaw 100g 60.9mg
Tomatoes 1 tomato 26.05mg
Oranges 1 orange 68mg
Strawberries 1 cup of 100g 58.75mg
Broccoli 100g 89.2mg
Green vegetables 1 cup 120mg
Yellow Peppers 1 medium pepper 180mg
Guava 100mg 183mg
Mangoes 100mg 28mgs

Vitamin C is important in the body. Generally it’s important to take it for health reasons. In special cases it is good to talk to your doctor or nutritionist in circumstance that may require advanced care. Supplements should be taken with appropriate consultations from specialties. It is also good to understand that no nutrient can singularly make the body health on its own. Health balanced diet with overall emotional, spiritual and physical activities are likely to improve one health.

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