The Impact of Vitamin C: How it Supports Your health

  Written by PicPax Nutrition

Vitamin C is one of the most well-known and widely used vitamins, and for good reason. This essential nutrient is vital for maintaining overall health, supporting the immune system, promoting skin health, and much more. 

As a powerful antioxidant, Vitamin C helps protect the body from damage caused by free radicals and supports various bodily functions, including collagen production and wound healing. Despite its importance, the body doesn’t produce Vitamin C on its own, making it crucial to obtain enough through diet or supplementation.

In this blog, we’ll explore the numerous benefits of Vitamin C, and why it’s essential for your health, who needs it and where it can be found.

What Is Vitamin C?

Vitamin C, also known as ascorbic acid, is a water-soluble vitamin essential for the growth and repair of tissues in the body. It acts as a powerful antioxidant, protecting cells from damage caused by free radicals. Vitamin C is also crucial for collagen production, immune function, and enhancing the absorption of iron from plant-based foods.

 Health Benefits of Vitamin C

• Immune System Support

Vitamin C enhances the immune system by supporting the production and function of white blood cells, which are vital for fighting infections. It also helps maintain the integrity of the skin and mucous membranes, which act as barriers against pathogens.

• Antioxidant Protection

As a potent antioxidant, Vitamin C neutralises free radicals, reducing oxidative stress and lowering the risk of chronic diseases such as heart disease and cancer.

• Collagen Production

Vitamin C is essential for synthesising collagen, a protein that provides structure and elasticity to skin, blood vessels, bones, and connective tissues. Adequate Vitamin C helps maintain skin health and supports wound healing.

• Iron Absorption

Vitamin C enhances the absorption of non-heme iron (the type found in plant-based foods) in the gut. This is particularly important for individuals who follow vegetarian or vegan diets.

• Skin Health

Vitamin C supports skin health by reducing signs of ageing, improving skin texture, and promoting wound healing. It also helps protect the skin from damage caused by UV exposure.

• Cognitive Function 

Vitamin C plays a role in cognitive function and may help protect against age-related cognitive decline due to its antioxidant properties

 Who Needs Vitamin C?

• General Population 

Vitamin C is important for everyone to support overall health, particularly for immune function and skin health.

• Smokers and Passive Smokers

Smoking depletes Vitamin C levels in the body, so smokers and those exposed to secondhand smoke have higher Vitamin C needs.

• Pregnant and Breastfeeding Women

Increased Vitamin C is required during pregnancy and breastfeeding to support the health of both the mother and the baby.

• Individuals with Poor Dietary Intake

People who consume a diet low in fruits and vegetables may need additional Vitamin C to meet their daily requirements.

• People with Certain Medical Conditions

Conditions that increase oxidative stress, such as chronic illnesses, may require higher Vitamin C intake for optimal health.

 How to Get Enough Vitamin C

• Dietary Sources 

Incorporate Vitamin C-rich foods into your diet such as:

1. Citrus Fruits : Oranges, grapefruits, and lemons.
2. Berries : Strawberries, raspberries, and blueberries.
3. Vegetables : Bell peppers, broccoli, and Brussels sprouts.
4. Other Fruits: Kiwi, mango, and papaya.

• Supplements

Vitamin C supplements are available in various forms, including tablets, capsules, powders, and chewable tablets. Choose a form that suits your preferences and dietary needs.

Vitamin C Supplement Available at Pic Pax

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• Fortified Foods 

Some foods, such as breakfast cereals and fruit juices, are fortified with Vitamin C to help boost intake

 Symptoms of Deficiency

A deficiency in Vitamin C can lead to:

• Scurvy: Symptoms include bleeding gums, tooth loss, and easy bruising due to poor collagen production.

• Fatigue and Weakness: Low Vitamin C levels can lead to overall fatigue and weakness.

• Joint and Muscle Pain: Vitamin C deficiency can cause pain and swelling in the joints and muscles.

• Dry, Rough Skin: Lack of Vitamin C can affect skin health, leading to dryness and rough texture

• Anaemia: Reduced iron absorption can result in iron-deficiency anaemia.

 Recommended Dose

The recommended dietary allowances (RDAs) for Vitamin C vary by age, sex, and life stage:

• Infants (0-6 months) : 40 mg per day

• Children (1-3 years) : 15 mg per day

• Children (4-8 years) : 25 mg per day

• Children (9-13 years) : 45 mg per day

• Adolescents (14-18 years) : 75 mg per day for males, 65 mg per day for females

• Adults (19 years and older) : 90 mg per day for males, 75 mg per day for females

• Pregnant Women : 85 mg per day

• Breastfeeding Women : 120 mg per day

 Conclusion

Vitamin C is an essential nutrient with a wide range of health benefits, from boosting the immune system to protecting against oxidative stress and supporting skin and heart health. While it’s possible to get Vitamin C from dietary sources, supplementation can help ensure you’re meeting your daily needs, especially during times of increased demand.

Want Vitamin C supplements? Check out our offering. We recommend consulting with a doctor before taking the supplements to ensure safety.

 FAQs

• It is unlikely to get too much Vitamin C from food alone. However, very high doses of supplements can cause side effects.

• Yes, Vitamin C is beneficial for skin health. It helps reduce signs of aging, improves skin texture, and supports wound healing.

Can Vitamin C help with the common cold?

• While Vitamin C may not prevent the common cold, it can help reduce the duration and severity of symptoms if taken regularly.

Is it better to take Vitamin C supplements with food?

• Taking Vitamin C supplements with food can help reduce gastrointestinal discomfort. However, Vitamin C can be taken with or without food.

How can I ensure I’m getting enough Vitamin C?

• Consuming a variety of fruits and vegetables rich in Vitamin C, along with a balanced diet, can help ensure adequate intake. Supplements may be used if dietary sources are insufficient.