Undeniably, Vitamin C enjoys a legendary status when it comes to its immune-boosting abilities. However, if that’s the sole health benefit that you link with vitamin C, then one must say that you certainly don’t know much about the nutrient.
There is a lengthy “do-good” list attached to vitamin C, especially when it comes to the health and development of children. Its regular consumption may deter you from taking a sick day.
Benefits of Vitamin C
Let’s begin with vitamin C’s big claim to fame as a reliable warrior against sickness. Most immunologists love vitamin C as it’s extremely crucial for the proper functioning of your immune system.
Being an antioxidant, Vitamin C functions to minimize damage to cells caused due to the free radicals that are nested around your body. So, vitamin C is also known as ascorbic acid. It is touted as a method to reduce cold and flu symptoms.
Most importantly, it helps your immune cells detect and get to the site of an infection and then helps those immune cells eliminate whatever is infecting your body. Nevertheless, vitamin C also is necessary so that your body can form the following-
- Carnitine- It is a chemical to support the transport and breakdown of fatty acids to produce energy.
- Blood Vessels, Collagen, Cartilage, and Muscle– This helps to maintain several body tissues. That includes your skin as well. It also helps with connective tissue repair and wound healing according to research.
- Healthy Bones and Teeth– These are extremely important during the formative years of your child.
- Neurotransmitters– These are the chemicals that are significant for signaling in the nervous system.
Can Vitamin C Prevent a Cold in Reality?
A lot has been debated by several health experts regarding whether vitamin C can help prevent the common cold.
A few significant research works suggest that vitamin C does help reduce the severity of a cold, while other research works contradict that. Possibly, the truth falls somewhere in between.
So, the bottom line is that sipping a glass of orange juice or consuming a handful of berries won’t be harmful if you start feeling cold or a cold is coming on. Even an illness-fighting vitamin C supplement might be worth trying as well. You only shouldn’t have too many expectations.
Quantity of Vitamin C That You Need
It is quite obvious that vitamin C is important. So, the next question is how much do you need? The U.S. Department of Health and Human Services suggests the following daily recommendations, by age.
19 years and above: 75 to 90 mg
14–18 years: 65 to 75 mg
9–13 years: 45 mg
4–8 years: 25 mg
1–3 years: 15 mg
7–12 months: 50 mg
0–6 months: 40 mg
The good news is that maximum people who consume a healthy diet eat sufficient vitamin C without really needing to focus on it. However, according to global studies, there are regions where vitamin C deficiencies are common due to limited access to food. Specific health conditions, such as autism may also cause a vitamin C deficiency.
Moreover, smoking lessens the amount of vitamin C your body absorbs from food, which may cause deficiencies.
The Best Sources of Vitamin C
No human body can produce vitamin C on its own. Fortunately, though, getting a sufficient quantity of the nutrient is as simple as consuming a healthy diet featuring a wide range of colorful fruits and vegetables
Vitamin C is most common in the following foods:
- Apples
- Berries
- Broccoli
- Citrus fruits, especially oranges play a significant role
- Peppers
- Potatoes
- Tomatoes
Even vitamin supplements can also add some vitamin C to your system. It’s always recommended that you should consult with your healthcare provider before starting a dietary supplement.
Symptoms of Vitamin C Deficiency
The primary condition formed due to a vitamin C deficiency is scurvy. It can be deadly.
Previously, the disease was the menace of the seas. A lot of sailors had died due to scurvy. It sickened and killed millions of them between the 16th and 18th centuries, owing to long voyages that limited access to fresh fruits and vegetables.
Symptoms of scurvy are as follows:
- Anemia
- Bleeding under your skin, such as skin hemorrhages that seem to be a rash of brown, red, or blue spots.
- Dry, brittle hair that coils like a corkscrew
- Loosened teeth that may fall out
- Rough, scaly skin that bruises easily
- Swollen, bleeding gums that may begin to be purple and spongy
- Weakness and discomfort.
You can diagnose scurvy through blood tests to detect your vitamin C levels.
Can We Get Excessive Vitamin C?
Too much of anything is bad. Vitamin C isn’t an exception. Similarly, as effective as vitamin C could be, you may get too much of a good thing.
There is a lot of issues that can come from overdoing it and consuming excessive quantity of vitamin C. Your body gets rid of excess vitamin C through your kidneys.
Common symptoms of too much vitamin C could be as follows:
- Bloating
- Diarrhea
- Heart Rhythm Issues
- Kidney Stones
Though this isn’t something you’re going to experience while overeating too many oranges during lunch, it could become a major challenge if you’re consuming extremely high levels of vitamin C through dietary supplements.
Conclusion
Vitamin C is necessary for the regular functioning of your body at its optimum level. Possibilities are that you obtain sufficient vitamin C through your diet. A supplement would be of immense help if you feel a cold coming on. However, do not expect a lot of miracles. According to immunologists, there isn’t any huge benefit to taking more vitamin C than what’s recommended. Your body only needs what it needs. It shouldn’t be anything more or anything less.
