Vitamin C is a water soluble vitamin that is abundant in both fruits and vegetables. The human body does not restore Vitamin C and it can be absorbed by eating citrus fruits, broccoli, cabbage, melon, kiwi and etc., According to the experts, it is one of the safest and most effective nutrients that helps the body form and maintain connective tissue, including bones, blood vessels and skin.
Known for boosting our immune system, it is also an antioxidant that helps block some of the damage caused by free radicals – molecules produced by the body that can damage cells and DNA. Free radicals are known to cause variety of cancers. Research indicates that supplemental intake of Vitamin C maybe be associated with lower rates of cancer including skin cancer, cervical dysplasia, and possibly, breast cancer. It may also lessen the duration and symptom of a common cold, help delay or prevent cataracts, and support healthy immune function.
A recent study published in Seminars in Preventive and Alternative Medicine that looked at over 100 studies over 10 years revealed a growing list of benefits of this Vitamin.
“Vitamin C has received a great deal of attention, and with good reason. Higher blood levels of Vitamin C may be ideal nutrition marker for overall health,” says study researcher Mark Moyad, MD, MPH, of The University of Michigan. “The more we study Vitamin C, the better our understanding of how diverse it is I protecting our health, from cardiovascular, cancer, stroke, eye health [and] immunity to living longer.”
People who eat foods rich in antioxidants, including Vitamin C, have a lower risk of high blood pressure than people who have poorer diets.
How much Vitamin C is enough for a human body?
According to research, the required Vitamin C an adult must have will be around 90 mg for men, and 75 mg for woman, a pregnant woman will need to take 85 mg per day and 120 mg per day if she is breastfeeding. The RDAs of Vitamin C for teens and children ranges from 15 mg to 65 mg per day. Vitamin C is generally regarded as safe nutrient as long as it is under the recommended dosage, however, there are some side effects of too much of the Vitamin, and it includes diarrhea, nausea, abdominal cramps and other gastrointestinal symptoms. But for the healthy individuals, any excess is lost through urine.
Vitamin C may not be the cure for all the diseases but it is definitely one of the most needed nutrients in our body that we need to take daily.