Vitamin C, also known as ascorbic acid, is a vital nutrient primarily found in fruits and vegetables, essential for the maintenance of bones, blood vessels, and skin. It plays a crucial role in supporting the immune system and promoting the body’s overall well-being.
Among the key properties of Vitamin C, its water-solubility is one of the most important features. The recommended daily intake for adult males is 90 mg, while for females it is 75 mg, with the difference arising from the body’s ability to store minimal amounts of the vitamin, requiring daily replenishment.
Vitamin C is also pivotal in the production of collagen, a protein necessary for the health of bones, teeth, gums, and cartilage.
There are numerous benefits associated with Vitamin C, including the reduction of chronic disease risk. As a powerful antioxidant, Vitamin C enhances the body’s natural defences by protecting cells from harmful substances that cause oxidative stress, a condition linked to various chronic illnesses such as heart disease.
Studies have confirmed that Vitamin C consumption increases antioxidant levels in the blood by up to 30%, aiding the body’s fight against inflammation.
Additionally, Vitamin C has been found to reduce high blood pressure. Research indicates that it plays a significant role in lowering blood pressure, both in individuals with hypertension and those without. It also reduces the risk factors for cardiovascular disease, which remains the leading cause of death globally. According to scientific studies, daily intake of at least 700 mg of Vitamin C can reduce heart disease risk factors by 25%, addressing issues such as high cholesterol, triglycerides, and blood pressure.
The vitamin also helps lower uric acid levels in the blood, reducing the risk of gout, a form of arthritis that causes chronic pain, particularly in the big toe. Research has shown that Vitamin C can reduce the risk of gout by up to 44%.
Moreover, Vitamin C improves the body’s ability to absorb iron from both food and supplements, thus preventing iron deficiency, which plays a key role in red blood cell production and oxygen transport. A daily intake of 100 mg of Vitamin C can enhance iron absorption by 67%, lowering the risk of anaemia.
Vitamin C boosts the function of white blood cells, which are essential for fighting infections. It promotes the production of lymphocytes and phagocytes, which protect the body from harmful pathogens, and acts as an antioxidant, strengthening the skin and speeding up wound healing.
The vitamin also offers protection against memory loss as individuals age. Dementia, often a consequence of oxidative stress and inflammation in the central nervous system, has been linked to low levels of Vitamin C.
Maintaining sufficient Vitamin C levels, either through supplements or food sources, helps prevent cognitive decline and Alzheimer’s disease.
Although not a cure for the common cold, Vitamin C can prevent severe complications from cold-related illnesses, such as pneumonia. Studies also highlight its role in reducing the risk of cancer. As a potent antioxidant, it limits the damage caused by harmful molecules, and high doses, sometimes administered intravenously, have been found to slow the proliferation of certain cancer cells.
There are additional potential benefits of Vitamin C still under investigation, including its potential to reduce the risk of stroke, decrease skin ageing signs, lower the likelihood of cataracts, and improve male fertility.
Rich sources of Vitamin C include Indian gooseberries, citrus fruits like lemons, oranges, tomatoes, green, red, and yellow peppers, kiwis, strawberries, melons, guavas, and leafy vegetables like broccoli, parsley, thyme, and hot peppers. Certain groups, such as pregnant and breastfeeding women, smokers, burn victims, and those recovering from surgeries, require higher amounts of Vitamin C.
A deficiency in Vitamin C can have significant effects on dental health. As a water-soluble antioxidant, Vitamin C plays an essential role in building the intercellular substance that connects cells. Deficiency can lead to weakened blood vessels, resulting in swollen, bleeding gums and tooth decay. The connection between Vitamin C levels and oral health underscores the importance of maintaining adequate intake for gum and tooth health.
