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The Benefits of Vitamin C
The Benefits of Vitamin C
Vitamin C is one of the safest and most effective nutrients. 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, or the maximum amount you can take in a day that
likely won’t cause harm is 2,000 mg a day for adults.
A study published in Seminars in Preventive and Alternative Medicine that looked at over 100
studies over 10 years revealed a growing list of possible benefits of vitamin C.
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. 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, and immunity to living longer.
Vitamin C is easily absorbed both in food and in pill form, and it can enhance the absorption of
iron when the two are eaten together.
1. STRESS
A deficiency in vitamin C is associated with many stress related disease. It is the first nutrient to
be depleted in people who drink too much alcohol, smoke, or have obesity.
And because vitamin C is one of the nutrients sensitive to stress, maintaining levels of vitamin C
can be an ideal marker for overall health.
2. COLD
When it comes to the common cold, 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.
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.
People who consume more fruit and vegetables will not only have higher blood levels of vitamin
C, but higher intake of other nutrients potentially beneficial to health, such as fiber and
other vitamins and minerals.
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 to 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.
Other studies have suggested that vitamin C may also play a role in:
Improving macular degeneration.
Reducing inflammation.
Lowering the risk of cancer and cardiovascular disease.
HOW TO GET MORE VITAMIN C IN YOUR DIET
You'll get vitamin C from many fruits and vegetables.
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.
There is no one silver bullet vitamin, mineral, or nutrient. It is all about the big picture! And
eating a varied diet rich in all the nutrients is the best strategy for good health.
Take a daily multivitamin, because most people don't get enough of several nutrients. And to
curb colds and flu, don't forget to wash your hands often.