In this article we will share with you the importance of vitamin C.So,let us get started.
What is vitamin C ?
Vitamin C, which is also called ascorbic acid, is a water-soluble vitamin that is very important for keeping people healthy. People, unlike most animals, can’t make vitamin C in their bodies; they have to get it from their food. It is often thought of as a way to fight off the common cold, but its benefits go far beyond that; they affect many bodily functions. This piece goes into detail about the many important roles vitamin C plays in the body.
Vitamin C as a Powerful Antioxidant
As per Cleveland Clinic Vitamin C is a powerful antioxidant, which is one of its most important jobs. Free radicals are unstable chemicals that can hurt cells and make long-term diseases like cancer, heart disease, and arthritis worse. Antioxidants get rid of them. Free radicals are made naturally by the body, and things in the surroundings like pollution, smoking, and UV radiation make them worse. Free radicals are stabilized and cellular damage is avoided by vitamin C’s ability to give electrons to them. This protective response is very important for keeping cells healthy and whole.
Collagen Synthesis: The Building Block of Life
Collagen is a structural protein that holds together all of the body’s connective structures. Vitamin C is needed to make collagen. Collagen is very important for keeping skin, blood vessels, tendons, joints, and bones healthy. Getting enough vitamin C makes sure that collagen is formed correctly, which helps wounds heal, keeps skin from getting older, and keeps bones and joints healthy. Scurvy is a disease where weak joint tissues, bleeding gums, and slow wound healing happen because of not getting enough vitamin C.
Immune System Support
Vitamin C is an important part of a healthy immune system, but it may not completely stop colds. It improves the work of many immune cells, like neutrophils and lymphocytes, which are very important for fighting off diseases. Another thing that vitamin C does is help make interferon, a protein that helps fight off viral illnesses. It can also shorten the length and intensity of colds by lowering inflammation and helping the body’s natural defenses.
Iron Absorption
Non-heme iron, which is found in plant-based foods, is absorbed much better when vitamin C is present. This is very important for vegans and vegetarians who get their iron from plants. Eating vitamin C-rich foods with iron-rich meals can help the body absorb iron much better and stop iron deficiency anemia.
Cardiovascular Health
According to studies, vitamin C may help sustain cardiovascular health. It can assist to lower blood pressure, improve endothelial function (the lining of blood vessels), and minimize the risk of atherosclerosis. These effects help to minimize the risk of heart disease and strokes
Eye Health
Vitamin C is highly concentrated in the eye’s lens and helps to prevent cataracts and age-related macular degeneration (AMD). Its antioxidant capabilities assist to neutralize free radicals that might damage the lens and retina, thereby maintaining vision as we age.
Mental Health and Cognitive Function
Emerging evidence indicates a relationship between vitamin C and mental wellness. It may help to reduce symptoms of depression and anxiety. Furthermore, vitamin C is involved in the creation of neurotransmitters, which are required for cognitive function. Adequate intake may help to improve memory, focus, and overall cognitive function.
Sources and Recommended Intake
Rich sources of vitamin C include citrus fruits (oranges, lemons, grapefruits), berries (strawberries, blueberries, raspberries), kiwi fruit, bell peppers, broccoli, and leafy greens.As per the experts the recommended daily intake of vitamin C varies based on age, sex, and individual needs. However, a general guideline for adults is 75-90 mg per day.
Supplementation
While getting vitamin C from a balanced diet is ideal, supplementation may be necessary for individuals with specific health conditions or dietary restrictions. It is essential to consult with a healthcare professional before starting any vitamin C supplements, as high doses can cause side effects such as diarrhea, nausea, and abdominal cramps.
Conclusion
Vitamin C is an essential nutrient that plays a various role in maintaining human health. Its antioxidant properties, contribution to collagen synthesis, immune support, and influence on various physiological processes make it essential. Ensuring adequate vitamin C intake through a balanced diet or supplementation, when necessary, is importantl for promoting overall well-being and preventing a range of health issues. By understanding and appreciating the importance of this unsung hero, we can take proactive steps to protect our health and thrive.
Disclaimer :This article is written just for the purpose of awareness to the people.It is not a substitute of the treatment.If any health issue persists you must definitely consult your health care professional on time.