30 Science-Backed Health Benefits of Vitamin C
Vitamin C is the most noticed vitamin due to several beneficial effects on the human health. It is often coined as the ascorbic acid or L-ascorbic acid. Primarily, due to its innate capacity to combat the noisome common cold, it is received immense attention.
The daily value of the Vitamin C varies from the specific country to other. Generally, it ranges from 60 milligrams per day to 90 milligrams per day by an adult (1). Consuming more than 2 grams of the vitamin C in a day can cause several unwanted health consequences. They many include nausea, diarrhea, flushing in skin and insomnia.
Vitamin C is the water-soluble vitamin due to this constant intake of this vitamin is essential for the adequate functioning of the human body.
Almost all of the fruit and vegetable we consumed has the various amount of vitamin C innate in it. Anyone taking the normal diet that comprises of the vegetable and fruit provides the adequate amount of vitamin c.
Some common fruits and vegetable consume which are good source of the vitamin c are Moringa, Chili Pepper, Kiwifruit, Broccoli, Lychee, Lemon, Lime, Orange, Papaya, Cauliflower, Pineapple, Mango, Potato, Tomato, Melon, Apricot, Plum, Banana, Onion, Avocado, Cherry, Carrot, Eggplant, Beetroot, Cucumber, and many others (2).
The unnecessary anxiety to consume the vitamin C supplement cannot be justified as it is found in almost all the food we consume in the mundane diet.
Is Auxiliary Vitamin Supplement Needed?
Unless the medical practitioner prescribes to take the vitamin C it is not advised to consume auxiliary vitamin C supplement. Due to the hidden danger of massive iron accumulation by consuming high vitamin C, which can accelerate the aging, effects and several other unwanted consequences it is not advised to take vitamin C supplement.
Due to the massive advertisement on the health benefits of the vitamin C, many people are inclined to consume the vitamin C supplement available commercially. Research are revealing it is causing more harm than good.
The natural source of the vitamin C supplies various essential nutrients upon the consumption. Further, they are lush with the goodness of fiber and antioxidant, which are often underestimated but has grave significance to the sound health.
Let's assume that the vitamin C supplement provides the adequate amount of the vitamin in the human body. But in reality, it devoid all the essential nutrients required for the human body leading to the misbalance in the nutrition in the human body.
Health Benefits of Vitamin C
This is the disease caused by the lack of the vitamin C in the diet. This is marked by the destabilization of connective tissue coined collagen in the human body.
This disease has the symptoms that mimic the occurrence of the anemia, fatigue, accumulation of fluid in the body often refers as the edema in advance stage (3).
Although the common symptoms are the bleeding gums and nose and fatigue.
This was the potent disease in the past of the sailors until it was discovered that the lack of vitamin C is the culprit for the scurvy occurrence.
Consumption of the vitamin C is marked by the reduction of the cancer occurrence. Vitamin C should not be taken as the medication to cure cancer but it can reduce the occurrence of cancer in the body.
Various cancers occurring in different part of the body such as that of the lung, liver, colon, pancreases, prostate and other can be prevented by the regular intake of the diet lush with the goodness of vitamin C (4).
Intake of the vitamin C is associated with the boosting of the immunity in the human body. Boosting of the immunity has several advantages to the human health such as effective combat against the pathogens and various ailments occurring in different part of the body (5).
Asthma is the abnormalities causing the difficulty in breathing. There is the distinct association with the occurrence of asthma and low concentration of the vitamin C in the diet (6).
There are several types of research around the globe that claim the beneficial effect of the vitamin C on minimizing asthma in the human body.
5. Healthy Heart
The intake of the vitamin c is associated with the reduction in the blood pressure leading to several health benefits such as demising the occurrence of the heart attack, stroke, disease in the artery, etc.
There are several types of research in the relation of the decrease in the occurrence of atherosclerosis and the intake of the vitamin C (7). Atherosclerosis is marked by the hardening of the artery and is one of the prime causes of aging.
It has been noticed that the consumption of the vitamin C protects the cell from the oxidative damage that demise the occurrence of the Alzheimer’s (8).
Alzheimer’s disease is marked by mental retardation during the old age.
Intake of the vitamin C is often associated with the demise in the occurrence of bronchitis in the body. Bronchitis is often associated with the viral infection.
There are several types of research claimed the beneficial effect in numbing bronchitis by the intake of vitamin C (9).
8. Wound Healing
Vitamin C is often associated with the formation of the new connective tissue. The formation of the connective tissue coined collagen can be trigger by the intake of the vitamin C.
Due to this consumption of the vitamin C is associated with the proper wound healing (10).
9. Brown Spot in Skin
Vitamin C is the classical treatment of the Brown spot in the skin in the skin (11). Due to accelerating in the production of the collagen combined with its antioxidant property it is effective in the preventing the brown spot in the skin.
10. Eye Disease Cataract
Cataracts are often marked by demise in the vision during the old age. It is the prime cause of the blindness in the present world (12). The blindness due to cataract is higher in the developing country than in the developed country due to less access to the medical services.
This is mainly due to the antioxidant property of the vitamin C, which is effective in preventing several disorders in the eye.
11. Prenatal Health Problems
Due to the several health benefits offered by the goodness of the vitamin C, it is essential during the pregnancy. Due to the enormous boosting of the immunity several health benefits can be obtained upon the consumption of the Vitamin C during the pregnancy (13).
12. Lower Blood Pressure
Vitamin C which taken in the higher doses can lower the blood pressure in the human body.
This is due to increase the nitric oxide level in the blood (14). Nitric oxide acts as the signal to trigger the muscle surrounding the vessel to relax.
Intake of the vitamin c is associated with the reduction of the bad cholesterol in the blood. This is due to the metabolism of cholesterol to bile acid, by the liver (15).
14. Lead Toxicity
Lead is the toxic metal often used in the fossil fuel like petrol to increase the efficiency and many other products. Due to this, it gets accumulated in the human body by the food web.
Lead toxicity is harmful to the children and it can impair the adequate brain development.
Vitamin C is claimed to inhibit the uptake of the lead leading to the decrease in the concentration of lead in the human body (16).
15. Cognitive Impartation
Vitamin C is vital for the optimum functioning of the body that can create several health benefits.
The age-related sharp decline in the cognitive power is decelerated by the intake of vitamin C on regular basis (17).
Several research around the globe is pointing out the deficiency of the vitamin C in the diet and the occurrence of diabetes (18).
It is often impossible to cure the diabetics by present medication but can be prevented by modifying the diet.
17. Bladder Disorder
The urinary tract disorder often coined as cystitis is often caused by the bacterial infection (19).
Due to the acidic nature of the vitamin C, it is potent to the pathogens thriving in the bladder.
18. Back Pain
High doses of the vitamin C acts as the potent analgesic causing numb during the occurrence of back pain (20).
The high amount of vitamin C intake is often associated with obtaining the healthy bone. This is due to the innate goodness of the antioxidant combined with the beneficial effect of the immunity boosting (21).
20. Hey Fever
Hey fever is technically known, as Allergic rhinitis is an inflammation of the nose. The symptoms include watery eyes, sneezing, uneasiness in eye and nose and in adverse case swelling of the eye occurs. This is due to the immune response to the allergens in the air.
Hey fever which can create a lot of noisome in the summer can be combated by the regular intake of food having an adequate amount of vitamin C (22).
21. Cystic Fibrosis
Cystic fibrosis is the fatal genetic disease in the mucus and sweat glands. Consumption of the vitamin C is claimed to produce the beneficial effect for the one suffering from it (23).
22. Heat Stroke
Heat stroke is often associated with the circulatory collapse. Consuming the vitamin C is effective to prevent the adverse effect (24).
The goodness of the vitamin C, which is the potent antioxidant, helps in the preventing the adverse of the solar radiation in the skin (25).
Due to this vitamin C is often used to treat the radiation exposure.
24. Dental Cavities
Vitamin C can be protective against the teeth preventing the dental cavities (26). This benefit is often obtained when natural sources of the vitamin C are used. Using the Vitamin C supplement can corrode the enamel leading to reverse the scenario.
Lack of the vitamin C in the diet is associated with the reduction in the seminal fluid. This increases the chance of male infertility (27).
Adequate consumption of the diet with the goodness of the vitamin C can be beneficial to combat male infertility.
Caries is often referred to the decay of the tooth and the bone which can be adverse when the adequate preparation is not made well ahead of time.
Regular intake of the vitamin C is essential to prevent the caries occurrence (28).
Dementia is the noisome diseases often encountered during the old age. This is characterized by the abrupt loss of the memory.
The consumption of the vitamin C, which is the antioxidant, is effective in preventing dementia (29).
Although the consumption of vitamin C does not cure the occurrence but can prevent the onset of dementia
The regular consumption of the vitamin C is effective in the combat against the fatigue (30).
29. Stomach Ulcer
Regular intake of the vitamin C is claimed to be effective in preventing the occurrence of the stomach ulcer in the human body (31).
It is essential to take the natural food lush with the goodness of vitamin C every day in order to have adequate benefits.
Attention Defective Hyperactive Disorder (ADHD) is the disorder affecting the children.
There is no safe medication available to cure the ADHD. As it is encounter in the infant and curing it is extremely difficult.
Consumption of the Vitamin C is claimed to be effective against the occurrence of ADHD (32).
1. Higher doses of the vitamin C accelerate iron absorption in the body. The massive accumulation of the iron is often associated with the acceleration of the aging effect. High concentration of iron acts as the free radical and has the damaging the effect on the cell.
2. It is commonly perceived that massive intake of the vitamin C accelerates the oxalate deposit in the kidney leading to several unwanted consequences in the human body. Although this notion is strongly debated among the scientific community.
3. The vitamin C supplement available in the market might not be bioavailable form leading to several unwanted consequences effects in the human health.