Vitamin C Benefits, Sources, what are 5 benefits of eating healthy and being ac Supplements, & More
Vitamin C Benefits, Sources, what are 5 benefits of eating healthy and being ac Supplements, & More
Vitamin C is one of many antioxidants that can protect against damage caused by harmful molecules called free radicals, as well as toxic chemicals and pollutants like cigarette smoke. Free radicals can build up and contribute to the development of health conditions such as cancer , heart disease , and arthritis . Jeffrey S Hampl, PhD, RD; Christopher A. Taylor, PhD, RD; and Carol S. Johnston, PhD, RD, Vitamin C Deficiency and Depletion in the United States: The Third National Health and Nutrition Examination Survey, 1988 to 1994 . "But," Moyad notes, "the ideal dosage may be higher than the recommended dietary allowance." Most of the studies Moyad and his colleagues examined used 500 daily milligrams of vitamin C to achieve health results. That's much higher than the RDA of 75-90 milligrams a day for adults. So unless you can eat plenty of fruits and vegetables , you may need to take a dietary supplement of vitamin C to gain all the benefits, Moyad says. He suggests taking 500 milligrams a day, in addition to eating five servings of fruits and vegetables . Vitamin C in Dermatology,  Indian Dermatol Online J. 2013 Apr-Jun; 4: 143–146. Here are eight easy ways to work more fruits and veggies into your diet each day: Bettina Moritz, Ariana E.Schmitz, Ana Lúcia S.Rodrigues, Alcir L.Dafre, Mauricio P.Cunha, "The role of vitamin C in stress-related disorders," The Journal of Nutritional Biochemistry , Volume 85, November 2020, 108459 "It is just not practical for most people to consume the required servings of fruits and vegetables needed on a consistent basis, whereas taking a once-daily supplement is safe, effective, and easy to do," Moyad says. He also notes that only 10% to 20% of adults get the recommended nine servings of fruits and vegetables daily. Mark A. Moyad, MD, MPH, senior research associate and Phil F. Jenkins Director, Complementary and Alternative Medicine, University of Michigan Urology Center. Vitamin C is one of the safest and most effective nutrients, experts say. Though it may not be the cure for the common cold , the benefits of vitamin C may include protection against immune system deficiencies, cardiovascular disease , prenatal health problems, eye disease, and even skin wrinkling. The tolerable upper intake level is 2000 mg a day for adults. Vitamin C is not stored in the body , so overdose is not a concern. But it's still important not to exceed the safe upper limit of 2,000 milligrams a day to avoid stomach upset and diarrhea . 1. Stress . A deficiency in vitamin C is associated with many stress related disease. It is the first nutrient to be depleted in alcoholics, smokers, and  obese  individuals. And because vitamin C is one of the  nutrients  sensitive to stress, Moyad says naintaining levels of vitamin C can be an ideal marker for overall health. This antioxidant super-nutrient is found in a variety of fruits and vegetables. Yet, according to dietary intake data and the 2020 U.S. Dietary Guidelines, many adults don't get enough vitamin C in their diets. This is especially true of smokers and non-Hispanic black males, according to research done by Jeff Hampl, PhD, RD, and colleagues at the University of Arizona.
"Strive to eat nine servings of fruits and vegetables daily, because you will get a healthy dose of vitamin C along with an abundance of other vitamins, minerals, and phytochemicals that are good for disease prevention and overall health," she says. Phyo K. Myint, MRCP, department of public health, University of Cambridge, England. American Journal of Public Health, May 2004; vol 94: pp 870-875. American Journal of Clinical Nutrition , October 2020 4. Skin Aging . Vitamin C affects cells on the inside and outside of the body and it’s antioxidant properties can be beneficial when it comes to aging. A study published in the American Journal of Clinical Nutrition examined links between nutrient intakes and skin aging in 4,025 women aged 40-74. It found that higher vitamin C intakes were associated with a lower likelihood of a wrinkled appearance, dryness of the skin, and a better skin-aging appearance. In addition, topical treatments with Vitamin C have been shown in some studies to reduce wrinkles 2. Colds . When it comes to the common cold , what are 5 benefits of eating healthy and being ac vitamin C is not a cure, but some studies show that it may help prevent more serious complications. "There is good evidence taking vitamin C for colds and flu can reduce the risk of developing further complications, such as pneumonia and lung infections," says Moyad. 3. Stroke . Although research has been conflicting, one study in the American Journal of Clinical Nutrition found that those with the highest concentrations of vitamin C in their blood were associated with 42% lower stroke risk than those with the lowest concentrations. The reasons for this are not completely clear. But what is clear is that people who eat plenty of fruits and vegetables have higher blood levels of vitamin C. WebMD does not provide medical advice, diagnosis or treatment. Vitamin C Benefits, Sources, what are 5 benefits of eating healthy and being ac Supplements, & MoreVitamin C Benefits, Sources, what are 5 benefits of eating healthy and being ac Supplements, & More Water-soluble vitamins must be continuously supplied in the diet to maintain healthy levels. Eat vitamin-C-rich fruits and vegetables raw, or cook them with minimal water so you don't lose some of the water-soluble vitamin in the cooking water. "Vitamin C has received a great deal of attention, and with good reason. Higher blood levels of vitamin C may be the 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 in protecting our health, from cardiovascular, cancer , stroke , eye health immunity to living longer." Moyad says there is no real downside to taking a 500-milligram supplement, except that some types may irritate the stomach . That's why he recommends taking a non-acidic, buffered form of the vitamin. "The safe upper limit for vitamin C is 2,000 milligrams a day, and there is a great track record with strong evidence that taking 500 milligrams daily is safe," he says. "People who consume more fruit and vegetables will not only have higher levels of vitamin C, but higher intake of other nutrients potentially beneficial to health, such as fiber and other vitamins and minerals," study researcher Phyo K. Myint said in an email interview. The foods richest in vitamin C are citrus fruits, green peppers, strawberries, tomatoes, broccoli, white potatoes, and sweet potatoes. Other good sources include dark leafy greens, cantaloupe, papaya, mango, watermelon, brussels sprouts, cauliflower, cabbage, red peppers, raspberries, blueberries, winter squash, and pineapples. Myint, P.K., American Journal of Clinical Nutrition , January 2008; vol 87: pp 64-69. According to recent research, vitamin C may offer health benefits in these areas: Deficiency of vitamin C is relatively rare, and primarily seen in malnourished adults. In extreme cases, it can lead to scurvy -- characterized by weakness, anemia , bruising, bleeding, and loose teeth . U.S. Department of Agriculture 2005 US Dietary Guidelines. Seminars in Preventive and Alternative Medicine Sept, 24, 2007; 3-1; pp 25-35). Her advice: Take a daily multivitamin, because most people don't get enough of several nutrients. And if you want to combat colds and flu , wash your hands more often. Vitamin C, also known as ascorbic acid , is necessary for the growth, development and repair of all body tissues. It's involved in many body functions, including formation of collagen , absorption of iron, the proper functioning of the immune system, wound healing, and the maintenance of cartilage, bones, and teeth . The bottom line? "There is no one silver bullet vitamin, mineral, or nutrient," says Sandquist. "It is all about the big picture. And eating a varied diet rich in all the nutrients is the best strategy for good health." American Heart Association: Fruits and Vegetables Serving Sizes Infographic Still, American Dietetic Association spokeswoman Dee Sandquist, RD, suggests doing your best to work more fruits and vegetables into your diet before taking supplements . WebMD archives content after 2 years to ensure our readers can easily find the most timely content. healthy eating articles in magazines