Ascorbic acid, also referred to as vitamin C, serves a variety of vital roles in the body. It is essential for the immune system in particular because it helps with disease prevention and infection prevention.
If people eat a variety of these healthy foods, it will be simpler for them to meet their daily demands.
The body cannot store vitamin C, thus people must consume it regularly through their foods. Any surplus dissolves in water and is then removed from the body as urine.
What makes vitamin C essential?
Antioxidants include vitamin C
It protects the body’s cells from harm caused by free radicals. Free radicals can change cells and DNA, which can lead to diseases like cancer.
The body cannot produce collagen, a protein required for constructing and maintaining:
healthy tissues of the digestive system, bones, and joints
Studies have shown a connection between low vitamin C levels and problems with the immune system as well as other diseases. Vitamin C is crucial to the immune system’s ability to defend against viruses, bacteria, and other infections.
Low vitamin C intake risks
The body’s capacity to produce collagen will be diminished by low vitamin C consumption. The tissues in the body may suffer as a result.
Scurvy is a vitamin C-deficient condition. A person’s immune system may be weakened, raising their vulnerability to infection. Scurvy is very uncommon in the United States, however, it is more common in undernourished communities. Socioeconomic disparities and scurvy prevalence are related, according to a reliable source.
- tooth bleeding and joint aches
- wound healing issues tooth loss
Mental health and vitamin C
Both a person’s physical and mental health may be impacted by a vitamin C deficiency.
Low vitamin C levels have been associated with depression and cognitive decline, according to a reliable source.
Fatigue brought on by scurvy can also hurt a person’s quality of life. Researchers discovered, however, that people can experience mental health issues with a lower vitamin C deficiency than is required for scurvy diagnosis.
Vitamin C use has health advantages
The main significant advantages of vitamin C are covered in the sections that follow.
Improve heart health
Vitamin C may help lower the risk of getting heart disease or its consequences, according to several studies.
People who consume more vitamin C have a lower risk of dying from cardiovascular disease, claims one study. More research is needed to fully evaluate these claims.
However, consuming more fruits and vegetables helps to enhance overall heart health since they provide a variety of vitamins, minerals, antioxidants, and fiber.
Strengthening the immune system
Vitamin C helps the body fight off illnesses like the common cold by boosting the immune system.
One study found that vitamin C improved tetanus treatment and assisted in the prevention of pneumonia.
Lowering some cancers’ risk
As an antioxidant, vitamin C can halt the damage that free radicals can cause. This might help in the fight against diseases like cancer.
Studies examining the role of vitamin C in cancer prevention have yielded inconsistent findings. The results of several studies, however, have been positive:
A meta-analysis found that vitamin C may reduce the incidence of various types of brain cancer.
High doses of vitamin C were found to inhibit the formation of colorectal cancers in animals in another studyTrusted Source.
According to a different meta-analysisTrusted Source, consuming more vitamin C was linked to a decreased risk of lung cancer.
Because vitamin C is available in high quantities in many plant foods, a healthy, balanced diet that includes a range of fruits and vegetables will generally provide an individual with all of the vitamin C they require. Vitamin C is essential for optimal health.
Those who want to increase their vitamin C consumption might do so by eating vitamin-rich foods daily.
Foods rich in Vitamin C
Lemons
In the 1700s, sailors were fed lemons to prevent scurvy. 45 mg of vitamin C is included in one full, raw lemon.
Belgian sprouts
The amount of vitamin C in one-half cup of cooked Brussels sprouts is 49 mg or 54% of the DV.
Brussels sprouts are abundant in fiber, vitamin K, folate, vitamin A, manganese, and potassium, just like the majority of cruciferous vegetables.
Broccoli
It is a cruciferous vegetable, broccoli. The amount of vitamin C in one-half cup of cooked broccoli is 51 mg or 57% of the daily value.
Numerous observational studies have suggested a potential link between consuming lots of cruciferous vegetables, which are high in vitamin C, and a lower risk of cancer.
Kiwis
56 mg, or 62% of the DV, of vitamin C, is contained in one medium kiwi.
According to research, kiwis can suppress blood platelets, which may help lower the risk of blood clots and stroke.
The immune system may benefit from kiwi eating as well.
