The essential of Vitamin C

Why we need vitamin C

Vitamin C is water soluble, and the body does not store it. To maintain adequate levels of vitamin C, people need to consume food that contains it every day.

The body needs vitamin C for various functions. Here are some of them:

  • It helps the body produce collagen, L-carnitine, and some neurotransmitters.
  • As an antioxidant, it helps remove unwanted substances known as reactive oxidative species (ROS) from the body.
  • It helps the body absorb iron.
  • It boosts the immune system.
  • It enhances wound healing.

Vitamin C’s antioxidant activity may help reduce inflammation and lower the risk of developing various conditions, including some cancers. The body needs vitamin C to produce collagen. This is the main component of connective tissue and makes up 1–2% of muscle tissue.

Low levels of vitamin C in the body can lead to scurvy. Symptoms of scurvy include swollen joints, bleeding gums and loose teeth, anemia, and tiredness.

Benefits of vitamin C

The benefits of vitamin C may include the following.

Wound healing

Vitamin C helps the body produce collagen and is present in skin, muscle, and other tissues.

People with a low intake of vitamin C may experience slower wound healing, as their bodies will be less able to produce collagen.

Diabetes

A 2019 study looked at 31 people aged around 60 years to see whether or not taking vitamin C supplements made a difference to their glucose levels after eating.

After taking supplements for 4 months, the participants’ glucose levels and blood pressure improved, compared with taking a placebo. This suggests that vitamin C could, one day, be a treatment for diabetes.

Allergies

During an allergic reaction, the immune system triggers an inflammatory response that can lead to symptoms such as swelling and hives. During this process, the body produces ROS, which can lead to oxidative stress.

In a 2018 study, 71 people with skin or respiratory allergies received various doses of intravenous vitamin C, and the researchers observed the severity of the participants’ symptoms. Their paper concludes that taking a high dose of vitamin C may help reduce allergy symptoms. They also found evidence to suggest that low vitamin C levels were common in people with allergies.

Antioxidant-Rich Vitamin C Protects the Eyes

The American Optometric Association notes that vitamin C can lower the risk of developing cataracts and can also help slow the progression of age-related macular degeneration (AMD). Specifically, previous research has found taking 500 mg per day as part of a daily supplement slowed the progression of the disease among people with moderate AMD, likely because of its antioxidant properties.

5 fruits contain high vitamin C

  • Pineapple

Pineapple is an underrated nutrient powerhouse - the fruit contains huge amounts of vitamin C. A mineral which is rarely found in natural foods, manganese, is also found in pineapple making it a great addition to the diet.

  • Strawberries

Strawberries are known for their antioxidant properties all over, but they are also a rich source of vitamin C. Their vitamin C content is slightly more than that in a single orange.

  • Kiwi

If you're looking for a healthy snack option or a way to add 'green' to your diet, Kiwi fruit is the way to go. Just one kiwi fruit contains up to 84mg of vitamin C, along with other vital vitamins such as vitamin K and E.

  • Mango

Mangoes are naturally high in vitamin C and beta-carotene, and thus help in boosting immunity as well. Green mangoes actually have more vitamin C content than their yellow or red counterparts.

  • Papaya

Papaya is best enjoyed fresh, whether as a salad or in the form of a juice. Half a papaya, if eaten raw, provides a significantly higher amount of Vitamin C than a single orange.