If you want to know what is ascorbic acid or vitamin C? It is a vital nutrient that should be included in a healthy and balanced diet. If you are considering taking vitamin C supplements, consult a healthcare professional to determine the appropriate dosage for your needs.
Ascorbic acid, or vitamin C, is a water-soluble vitamin essential for human health. It is an organic compound that cannot be produced by the body and, therefore, must be obtained through diet or supplements. Ascorbic acid plays a crucial role in various bodily functions, including collagen synthesis, iron absorption, and the immune system’s maintenance. It is also a powerful antioxidant that helps protect the body from oxidative stress and free radicals.
Vitamin C supplements are an easy and convenient way to ensure that you get enough of this essential vitamin to support your health and well-being. This article will discuss seven impressive benefits of vitamin C supplements.
Health Benefits of Vitamin C Supplements
1. Boosts Immune System
Vitamin C supplements are well known for their immune-boosting properties. Acid ascorbic is crucial in producing white blood cells that fight infections and diseases. It also helps to reduce inflammation in the body, which can help prevent chronic illnesses.
2. Prevents Chronic Diseases
As an antioxidant, vitamin C helps to protect the body from damage caused by free radicals. Free radicals are unstable molecules that can cause oxidative stress and lead to chronic diseases such as cancer, heart disease, and diabetes. Vitamin C supplements can help to prevent these diseases by neutralizing free radicals and reducing oxidative stress.
3. Promotes Healthy Skin
Vitamin C is essential for producing collagen, a protein crucial for healthy skin, hair, and nails. Collagen provides structure and elasticity to the skin, and a deficiency in vitamin C can lead to skin problems such as wrinkles, dryness, and discoloration. Acid ascorbique supplements can help to promote healthy skin by increasing collagen production and protecting the skin from damage caused by UV radiation.
4. Supports Cardiovascular Health
Vitamin C supplements have been shown to support cardiovascular health by reducing the risk of heart disease and stroke. It helps reduce inflammation, a major contributor to cardiovascular disease. It also helps to improve blood flow and lower blood pressure, reducing the risk of heart attack and stroke.
5. Reduces Blood Pressure
High blood pressure is a common health problem that can increase the risk of heart disease, stroke, and other serious health conditions. Vitamin C supplements have been shown to help lower blood pressure by improving blood vessel function and reducing the risk of oxidative stress.
6. Enhances Iron Absorption
Iron is an essential mineral that is required for the production of red blood cells. However, many people do not get enough iron in their diet, which can lead to anemia. Ascorbic Acid Vitamin C supplements can enhance iron absorption by helping the body to absorb iron from plant-based sources better. It is especially important for vegetarians and vegans, who may have difficulty getting enough iron from their diet.
7. Helps Fight Anemia
Anaemia is a condition that occurs when the body does not produce enough red blood cells or has a low level of hemoglobin, a protein that carries oxygen in the blood. Vitamin C supplements can help fight anemia by enhancing iron absorption and increasing the body’s production of red blood cells.
8. May Improve Mood
Vitamin C supplements may also have a positive impact on mood. Research has shown that vitamin C can help to reduce symptoms of depression and anxiety. It does this by increasing the production of neurotransmitters such as serotonin and dopamine, essential for regulating mood.
9. May Reduce The Risk of Cataracts
Cataracts are a common eye condition that can cause cloudiness in the eye’s lens, leading to vision loss. Vitamin C supplements may help to reduce the risk of cataracts by protecting the eye from oxidative stress and free radicals. Studies have shown that people who consume higher levels of vitamin C have a lower risk of developing cataracts.
10. May Improve Exercise Performance
Vitamin C supplements may also help to improve exercise performance. During exercise, the body produces free radicals that can cause oxidative stress and muscle damage. Ascorbic Acid, as an antioxidant, can help to neutralize these free radicals and reduce muscle damage. Studies have shown that vitamin C supplements can help to improve endurance and reduce muscle soreness after exercise. It is particularly beneficial for athletes and people who engage in high-intensity exercise.
A table of food sources of vitamin C:
| Food Sources of Vitamin C | Serving Size | Vitamin C Content |
| Citrus Fruits (e.g. oranges, lemons) | 1 medium fruit | 70-90 mg |
| Berries (e.g. strawberries, raspberries) | 1 cup | 60-90 mg |
| Kiwi | 1 medium fruit | 70 mg |
| Mango | 1 medium fruit | 60 mg |
| Pineapple | 1 cup | 80 mg |
| Papaya | 1 medium fruit | 95 mg |
| Red Bell Pepper | 1 medium pepper | 152 mg |
| Broccoli | 1 cup, chopped | 81 mg |
| Cauliflower | 1 cup, chopped | 55 mg |
| Brussels Sprouts | 1 cup | 75 mg |
| Kale | 1 cup, chopped | 80 mg |
| Spinach | 1 cup | 30 mg |
| Almonds | 1/4 cup | 4 mg |
| Sunflower Seeds | 1/4 cup | 2 mg |
A chart on the recommended daily intake and safe dosage limits of vitamin C supplements:
| Population Group | Recommended Daily Intake of Vitamin C | Safe Upper Limit of Vitamin C Intake |
| Infants (0-6 months) | 40 mg | Not established |
| Infants (7-12 months) | 50 mg | Not established |
| Children (1-3 years) | 15 mg | 400 mg |
| Children (4-8 years) | 25 mg | 650 mg |
| Children (9-13 years) | 45 mg | 1,200 mg |
| Adolescents (14-18 years) | 65-75 mg | 1,800 mg |
| Adults (19 years and older) | 75-90 mg | 2,000 mg |
| Pregnant Women | 85 mg | 2,000 mg |
| Breastfeeding Women | 120 mg | 2,000 mg |
Note: The safe upper limit of vitamin C intake refers to the highest amount that is not likely to cause adverse health effects in most people. It is important to consult a healthcare professional before taking high vitamin C supplements.
Conclusion
While there are many food sources of vitamin C, taking a vitamin C supplement can be a convenient and effective way to ensure you meet your daily vitamin C requirements. It is important to follow the recommended daily intake and safe dosage limits.