VITAMIN C- RDA, HEALTH BENEFITS, SIDE EFFECTS AND SOURCES[SCIENCE EXPLAINED]

Vitamin C is a essential water-soluble vitamin. Vitamin C is also known as ascorbic acid.

It is a very popular dietary supplement due to its antioxidant properties, safety, and low price.

Vitamin C is often supplemented to reduce the symptoms of the common cold.

Vitamin C’s structure allows it to act on neurology and depression, as well as interact with the pancreas and modulate cortisol.


what is vitamin c?

Vitamin C is a water-soluble essential vitamin also known as ascorbic acid.

Vitamin C is an essential vitamin with antioxidant properties. It is frequently supplemented to ward off the common cold.

Vitamin C is capable of being both an antioxidant and pro-oxidant, depending on what the body needs. This mechanism allows it to serve a variety of functions in the body.

Vitamin C diminishes the free radicals in the body. It is replenished by antioxidant enzymes.

Vitamin C is water soluble essential vitamin, mainly known for treating cold. Vitamin C acts a antioxidants which helps to destroy the free radicals in our body.


Vitamin c rda?

The Recommended Daily Intake (RDI) of vitamin C is 100-150mg a day.

This is easily attained through the diet.

Supplementation of such low doses is usually unnecessary.

Vitamin c rda
Most of the people out there

Higher doses of vitamin C, up to 2,000mg, are used to support the immune system (for athletes) or reduce the duration of the common cold.

But consuming 2000 mg also associated with toxicity of vitamin c as well. Vitamin C is unlikely to be harmful, megadoses of vitamin C supplements might cause: DiarrheaNausea etc.

The RDA of vitamin C is 100 mg a day, can be easily obtained through dietary sources. Consuming higher doses like 2000 mg a day is associated with both benefits and toxicity depending on other factors as well.


Vitamin c good for?

Vitamin C is essential to prevent scurvy in humans and is implicated in the primary prevention of common cold and complex diseases such as coronary heart disease, stroke, and cancer.

Vitamin C supplementation impacts the risks for all-cause mortality, impaired cognitive performance, reduced quality of life, the development of eye diseases, infections, cardiovascular disease, and cancers.

Vitamin c good for
Many people to vitamin C be like

Its antioxidant properties mean vitamin C provides neuroprotective effects and benefits for blood flow. By protecting the testes from oxidative stress, vitamin C can also preserve testosterone levels.


Vitamin C good for preventing and treating the common cold?

It is believed that Vitamin C (ascorbic acid) is useful for preventing and treating the common cold.

According to a meta analysis, where Vitamin C supplementation is given during the onset of the cold.

It was found that, Extra doses of vitamin C could benefit some patients who contract the common cold despite taking daily vitamin C supplements.

Vitamin c good for
Vitamin c reduce cold to some extent

Vitamin C is unable to reduce the frequency of colds in a healthy population. An athlete who frequently undergoes intense physical activity can expect to cut the risk of getting a cold in half.

Supplemental vitamin C is able to reduce the duration of a cold by 8-14% in any population. Taking 400-800 mg of vitamin C a day said to be more effective in treating cold.

Regular supplementation trials have shown that vitamin C reduces the duration of colds by only 15%. Most of the result had seen when 400-800 mg of vitamin C is consumed in a day.


Vitamin C benefits on Skin ?

The primary function of the skin is to act as a barrier against insults from the environment, and its unique structure reflects this.

The skin is composed of two layers: the epidermal outer layer is highly cellular and provides the barrier function, and the inner dermal layer ensures strength and elasticity and gives nutritional support to the epidermis (outer layer of skin).

Vitamin c good for
Some people after using some creams after 1 week

Normal skin contains high concentrations of vitamin C, which supports important and well-known functions, stimulating collagen synthesis and assisting in antioxidant protection against UV-induced photo-damage.

This review discusses the potential roles for vitamin C in skin health and suggests that skin properties are most likely to benefit from improved nutritional vitamin C intake.


Vitamin C may Improve Blood Sugar Control?

It seems theoretically possible that vitamin C could help improve blood sugar control, but the evidence is quite mixed at this point.

Taking vitamin C supplementation might be helpful in specific cases, such as with type 2 diabetes.

In a study, 70 participants with type 2 diabetes who were received 500 mg of vitamin C twice daily (1000 mg per day).

Vitamin c good for
People who are suffering from diabetes be like

After 12 weeks, the participants who received vitamin C saw a modest and significant reduction in fasting blood glucose.

Many of the studies don’t provide a great deal of evidence for vitamin C supplementation helping blood sugar control.

Based on the meta-analysis, vitamin C supplements might have a small effect on fasting glucose in type 2 diabetes, but most likely not on other parameters.

Vitamin C levels are low in type 2 diabetes patients and have an abundance of oxidative stress, so it makes sense that antioxidants could help.

Some studies found improvements in blood glucose when taking vitamin C supplements. Despite this, the effects seem to be small. However, there appears to be a modest benefit to fasting glucose in type 2 diabetics.


Supplementing Vitamin C May Reduce Length of Sickness in Elderly Adults

Length of sickness is the duration of which symptoms of a cold or infection persist.

The evidence suggests that a small (roughly half a day) reduction is found when vitamin C is taken consistently, even when not sick, but not if it’s only started once already sick.

Vitamin c good for
Vitamin C may reduce the length of sickness

Sample was competitive adolescent swimmers of both genders using 1g (80 mg) of vitamin C daily.

While some research suggests that vitamin C could modestly reduce the amount of time people spend indoors during colds, overall symptom severity doesn't seem to be meaningfully affected. 


Supplementing Vitamin C can Reduce the Rate of Bone Mineral Density Loss

Bone mineral density is the density of mineral in bone tissue. Improving bone mineral density reduces the risk of osteoporosis and falls in the elderly individuals.

Vitamin c good for
Stops falls in Elderly adults

Bone mineral density loss in elderly women was reduced who either consumed antioxidants (1000 mg Vitamin C and 600 mg vitamin E) or underwent resistance training for 6 months.

The rate of bone mineral density loss over time in elder women appears to be reduced with dietary antioxidants, and as such applies to Vitamin C supplementation.

It was seen that women who consumed antioxidants either Vitamin C or Vitamin E has reduced the rate of bone mineral density loss, who underwent resistance training. Resistance training cal also be the factor of reduced bone mineral density loss.


Vitamin C may Helps to Reduce Fatigue in Trained Individuals

Fatigue is a decrease in energy that lowers motivation and mental and physical performance.

Some supplements are stimulants like caffeine and green tea, they provide a temporary boost. Others may help by improving sleep.

Vitamin c good for
Vitamin C reduces fatigue and increases stamina

In obese adults on a weight loss program with exercise, 500 mg of Vitamin C daily for 4 weeks was better.

Individuals who consumed Vitamin C resulted in reducing the rate of perceived exertion and reducing fatigue, and heart rate as well.

A decrease in fatigue has been noted in obese adults given Vitamin C in conjunction with exercise.



Vitamin C may Helps to Reduce Muscle Soreness

Muscle soreness refers to the percieved soreness or the state of muscle tissue following physical exercise, usually manifesting after a short delay (and hence its common name of ‘delayed onset muscle soreness‘ or DOMS).

Vitamin c good for
Also helps to Reduce Muscle soreness

When participants were given 3 gram /kg (400 mg) of vitamin C daily was able to reduce perceived muscle soreness and markers of muscle damage associated with eccentric exercise.

A possible reduction in muscle soreness the day after exercise may result when pre-loading exercise with Vitamin C.



IS Vitamin C HARMFUL ?

IS Vitamin C  HARMFUL
Orange lovers be like

Vitamin C (ascorbic acid) has been known as an antioxidant for most people.

However, its physiological role is much larger and encompasses very different processes.

High doses of Vitamin C can act as a pro-oxidant than an anti-oxidant.

The only clinically well-documented indication for vitamin C is scurvy.

However, the risks of vitamin C overdose are higher when people take supplements, and it is possible to consume too much of the vitamin in some circumstances.

The effects of vitamin C administration on cancer, cardiovascular diseases, and infections are rather minor or even debatable in the general population.

Vitamin C is relatively safe, but caution should be given to the administration of high doses, which can cause overt side effects in some susceptible patients (e.g., oxalate renal stones). 


Vitamin C Supplements Bad for Your Teeth?

Vitamin C supplements that contact your teeth (chewable tablets, liquids) can impact enamel to varying degrees. Exposure time and frequency of dosing are important factors.

Considering the large number of people who take vitamin C supplements, there’s surprisingly little research on vitamin C and dental erosion.

Vitamin C Supplements Bad for Your Teeth
Vitamin C supplement may not be good for your teeth

While no effect was seen after six weeks of vitamin C tablet chewing in a very small trial, years of chewing has been associated with very severe enamel loss.

Vitamin C can be easily obtained in forms that aren’t powdered, Just go to the grocery store and look for an amazing food product called: Fruits and Vegetables, which also taste better than supplements.

If you want to supplement for certain health goals, consider a method that doesn’t give your teeth prolonged exposure to ascorbic acid.

Some studies suggests that supplementing Vitamin C can impact your teeth enamel in varying degrees. Taking ascorbic acid in tablet form is associated with severe enamel loss. Recommended to take vitamin C through Fruits and Vegetables.


food that high in vitamin c?

Vitamin C is found in a wide variety of fruit and vegetables.

Vitamin C is vital for your immune system, connective tissue and heart and blood vessel health, among many other important roles.

food that high in vitamin c


Not getting enough of this vitamin C can have negative effects on your health.

While citrus fruits may be the most famous source of vitamin C, a wide variety of fruits and vegetables are rich in this vitamin C and may even exceed the amounts found in citrus fruits.


1. Guavas

food that high in vitamin c

A single guava contains 126 mg of vitamin C. It’s particularly rich in the antioxidant lycopene.

A six-week study involving 45 young, healthy people found that eating 400 grams of peeled guava per day, or around 7 pieces of this fruit, significantly lowered their blood pressure and total cholesterol levels.

Guavas contain 228 mg of vitamin C per 100 grams.


2. Kiwis

food that high in vitamin c

One medium kiwi packs 71 mg of vitamin C.

Another study in 14 men with vitamin C deficiency found that eating two kiwis daily for four weeks increased white blood cell activity by 20%.

Kiwis contain 93 mg of vitamin C per 100 grams.


3. Broccoli

Broccoli is a cruciferous vegetable. One-half cup of cooked broccoli provides 51 mg of vitamin C.

Broccoli contains 89 mg of vitamin C per 100 grams. May lower your risk of inflammatory diseases.


4. Lemons

Lemons were given to sailors during the 1700s to prevent scurvy. One whole raw lemon, including its peel, provides 83 mg of vitamin C.

food that high in vitamin c
Better to eat with rice or dhals

The vitamin C in lemon juice also acts as an antioxidant.

Lemons contain 77 mg of vitamin C per 100 grams. Vitamin C has potent antioxidant benefits.


5. Papayas

food that high in vitamin c

One cup (145 grams) of papaya provides 87 mg of vitamin C.

Vitamin C also aids memory and has potent anti-inflammatory effects in your brain.

Papaya contains 62 mg of vitamin C per 100 grams. One cup of papaya delivers 87 mg of vitamin C, which may help improve memory.


6. Strawberries

food that high in vitamin c

One cup of strawberry halves (152 grams) provides 89 mg of vitamin C.

Strawberries contain a diverse and potent mix of vitamin C, manganese folate and other beneficial antioxidants.

Strawberries contain 59 mg of vitamin C per 100 grams. This nutritious fruit may help your heart and brain health.



CONCLUSION

Vitamin C is water soluble essential vitamin, mainly known for treating cold. Vitamin C acts a antioxidants which helps to destroy the free radicals in our body.

The RDA of vitamin C is 100 mg a day, can be easily obtained through dietary sources. Consuming higher doses like 2000 mg a day is associated with both benefits and toxicity depending on other factors as well.

Regular supplementation trials have shown that vitamin C reduces the duration of colds by only 15%. Most of the result had seen when 400-800 mg of vitamin C is consumed in a day.

This review discusses the potential roles for vitamin C in skin health and suggests that skin properties are most likely to benefit from improved nutritional vitamin C intake.

Some studies found improvements in blood glucose when taking vitamin C supplements. Despite this, the effects seem to be small. However, there appears to be a modest benefit to fasting glucose in type 2 diabetics.

It was seen that women who consumed antioxidants either Vitamin C or Vitamin E has reduced the rate of bone mineral density loss, who underwent resistance training. Resistance training cal also be the factor of reduced bone mineral density loss.

A decrease in fatigue has been noted in obese adults given Vitamin C in conjunction with exercise.

A possible reduction in muscle soreness the day after exercise may result when pre-loading exercise with Vitamin C.

Vitamin C is relatively safe, but caution should be given to the administration of high doses, which can cause overt side effects in some susceptible patients (e.g., oxalate renal stones).

Some studies suggests that supplementing Vitamin C can impact your teeth enamel in varying degrees. Taking ascorbic acid in tablet form is associated with severe enamel loss. Recommended to take vitamin C through Fruits and Vegetables.

Guavas contain 228 mg of vitamin C per 100 grams. Kiwis contain 93 mg of vitamin C per 100 grams. Broccoli contains 89 mg of vitamin C per 100 grams. May lower your risk of inflammatory diseases.

Lemons contain 77 mg of vitamin C per 100 grams. Vitamin C has potent antioxidant benefits. Papaya contains 62 mg of vitamin C per 100 grams. One cup of papaya delivers 87 mg of vitamin C, which may help improve memory.

Strawberries contain 59 mg of vitamin C per 100 grams. This nutritious fruit may help your heart and brain health.



REFERENCES

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