Helpful Vitamin C For Immunity 2021: Its limitation and side effects
Vitamin C has various health benefits, it is considered as one of the most powerful antioxidants there is. This article discusses 11 amazing benefits of vitamin C for the human body.
In the year 1930, Albert Szent- Gyorgyi discovered the chemical ascorbic acid/ Vitamin C which was essential to the human body to carry out basic functions.
The human body needs to replenish vitamins and minerals through food; deficiency of vitamins can lead to very serious illnesses and knowing which foods are the best to incorporate into a diet is necessary. A healthy lifestyle and antioxidant-rich diet can be very crucial to eliminating the chances of contracting diseases such as cancer, hypothyroidism, and diabetes.
How to have Vitamin C
Since the beginning of the pandemic, it has been recommended to add more Vitamin C rich foods to the diet to boost the immune health. According to a study, this water-soluble vitamin can help to cut down the risk of contagion and even fight viral infection. But loading on this nutrient can also lead to some unwanted side effects. To reap maximum benefits, everything including healthy and nutritious food should be consumed in moderation. Here is how much vitamin C you need to consume in a day.
Recommended daily intake of Vitamin C
According to study, men above 19 years should take 90 mg of Vitamin C daily and for women is 75 mg daily. During pregnancy and breastfeeding the need for this water-soluble nutrient increases. Women need to take 85 mg and 120 mg of Vitamin C respectively during this special time. Smokers also need more nutrients as smoking can deplete vitamin C levels in the body. 35 mg of this vitamin is sufficient for a smoker. Our body’s capacity to absorb Vitamin C decreases by 50 per cent when you take more than 1000 mg of this vitamin in a day. Prolonged excessive intake of this vitamin can lead to several side effects.
The benefits of Vitamin C
The water-soluble vitamin plays numerous roles in protecting us from infection and speedy recovery from wounds. Vitamin C rich foods contain powerful antioxidants that can fight disease-causing harmful free radicals. It can also help to support the immune system and repair tissue in the body. Taking a sufficient amount of the C vitamin daily can also heal wounds and maintain healthy bones. Moreover, this vitamin is also involved in metabolic reactions in the body and is needed to make fibrous protein in connective tissue.
The right way to take Vitamin C
You get more vitamin C when you take fruits or vegetables in the raw form. When you cook them for a long time, heat and light can break down the vitamin. Besides, adding vitamin C rich food to a curry-based dish also dilutes the nutrient. It seeps into the liquid and when the liquid is not consumed you may not get the vitamin. Try to eat more raw vitamin C rich foods and avoid overcooking them.
Side effects of taking too much Vitamin C
Excess intake of vitamin C is usually removed from the body through urine, but prolonged intake of vitamin C can harm you in numerous ways. Some common side effects to taking too much of this vitamin are: :
Diarrhoea
Nausea
Vomiting
Heartburn
Abdominal cramps
Headache
Insomnia
Do not take supplements unless you are prescribed. Most people can get enough Vitamin C from the diet itself.
Benefits of Vitamin C
1. Prevent and Treat the Common Cold
The common cold is a recurring illness and there are no vaccines for it. It’s intake can be very useful in the fighting off common colds and can be very helpful in treating its symptoms. When experiencing symptoms of common cold you can always up to the intake of it by adding a supplement to your diet or a few drops of lemon to soups and teas. It has a soothing affect on the symptoms of influenza and cold.
2. Scurvy Prevention
Scurvy is a degenerative disease that affects the tissue development in the body. It affects tissues, blood vessels and weakens bones. Before the advancement of modern science and the creation of supplements, most sailors and fishermen suffered from it’s deficiency as they did not have access to fresh food, which was mostly responsible for the diseases. Loss of teeth, hair and unhealthy nails are also symptoms of scurvy.
3. Negating Hypertension
It acts as a stimulator for adequate flow of blood through the body, it is rich in antioxidants, which keeps your blood pressure in check and prevents hypertension. Hypertension can be fatal in some instances and can even be the cause of blood vessel blockage or rupture. It is necessary to immediately increase the intake of it when suffering from hypertension.
4. Heals Cataracts
Cataracts are often the result of free radicals damaging blood vessels in the eye and also a deficiency of nutrients in the body. Vitamin is a powerful antioxidant, which protects the eye from degenerative macular diseases.
5. Cancer Prevention
Antioxidants are the answer to prevention of diseases such as cancer; it not only boosts the immune system, but actually targets cancer-causing free radicals that are responsible for cell-DNA damage.
6. Good Mood
It promotes the production of the norepinephrine, which is a hormone and neurotransmitter associated with a good mood.
7. Anti-aging
It is a very important part of the collagen production in the human body. Collagen is what keeps the skin and muscles supple and elastic even in old age. As an antioxidant, it helps keep the body younger internally and externally and delays the appearance of aging signs.
8. Healthy Cardiovascular System
Studies have observed that a higher amount of it’s intake in the plasma is actually responsible for enhanced heart health and prevention of cardiovascular diseases. It also helps relax arteries under stress that facilitates the flow of blood and immediately reduces a risk of heart attacks.
9. Lowers Cholesterol Levels
Bad cholesterol or LDL is closely related to heart disease and other diseases such as diabetes. It helps regulate levels of cholesterol in the blood and also stimulates the excretion of cholesterol from the body. It is a good booster for the body’s metabolism and this prevents the storage of cholesterol and fat in the body.
10. Immunity Booster
Immunity is the body’s defense against harmful pathogens, infections, and viruses. The body builds a defense mechanism using vitamins, minerals, and antioxidants from the food we consume. It is the holy grail vitamin for a strong immune system. A regular intake of it can actually help the body fight fatal and terminal illnesses.
11. Anti-allergic
Vitamin C is a natural anti-allergic as it reduces the production of histamine, which is responsible for most allergic reactions. This can be very useful in keeping the body safe from seasonal and food allergies. Autoimmune disease is a dangerous form of an allergic reaction and vitamin C can actually be used to treat this problem and prevent it.
Vitamin C Sources
Our daily diet is responsible for most of the intake of vitamins and minerals. It is found in fresh fruits and vegetables, supplements are also a great way of curbing itsit’s deficiency. Here is a list of the few day to day food staples, which can be a good source of it.
- Tomato
- Red pepper/ green pepper
- Broccoli
- Kiwifruit
- Grapefruit
- Lemon
- Oranges
- Strawberries
- Cantaloupe
- Cabbage
- Potato
- Green peas
- Spinach
- Pineapple
- Papayas
These are a few of the top foods that are excellent sources of vitamin C. Vitamin C supplements are usually a dose of ascorbic acid, which is the equivalent bioavailability to that of the naturally occurring version.
