I’ve always known that essential amounts of vitamin C is necessary to promote overall health and well being but I thought that I could get the necessary amounts from my diet. This should be true – but the more I read about modern life and the state of food agriculture which depletes the vitamins and minerals from the soil, hence the food, the more I am convinced that we should be taking some supplements on a daily basis.Below is a quick roundup of what I’ve learned on the benefits of Vitamin C from my quick online search.

The role of Vitamin C in boosting the immune system.

Vitamin C is one of the most popular health supplements that boosts the immune system. It may strengthen the capillaries or the tiny blood vessels that carry oxygen and other necessary nutrients to all parts of the body via the bloodstream. The more Vitamin C that the body has, the better its defense against colds and other common ailments. An athlete supplementing vitamin C 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, when it is taken as a daily preventative measure, or at the beginning of a cold. Though super loading vitamin C (5-10g daily) is said to be more effective, further research is needed to determine the accuracy of this claim.

Eliminates free radicals.

A free radicals is a molecule that has lost an electron. Generally, free radicals attack the nearest stable molecule, “stealing” its electron. When the “attacked” molecule loses its electron, it becomes a free radical itself, beginning a chain reaction. Once the process is started, it can cascade, finally resulting in the of a living cell. Vitamin C is a potent antioxidant, which means that it can eliminate free radicals from the body. It also helps deal with harmful oxygen molecules that could damage the cells. It is also believed that Vitamin C contributes to cellular health and cancer prevention.

Promotes the health & beauty of the skin.

Vitamin C plays an important role in promoting the health and beauty of the skin. This vitamin is necessary for collagen synthesis, a process that improves skin elasticity and holds back the aging process. Applying skin-care products which contain Vitamin C may improve collagen production and result to a more youthful and hydrated looking skin.

Helps other vitamins and minerals to be absorbed better.

Folic acid and iron, for example, need Vitamin C to maximize its’ usefulness.

orange slices packed with vitamin c

How much Vitamin C do we need

The current recommended daily allowance (RDA) for Vitamin C is 75 milligrams (mg) a day for women and 90 mg a day for men. This is the minimum amount the human body needs. However, medical specialists suggest that an intake of 200 mg is accepted since that amount is the most the body can absorb at once. Most people may take up to 2000 mg of Vitamin C without ill effects while some can develop diarrhea from as little as 500 milligrams. Know our limits to avoid disaster pants! It’s also important to drink plenty of water because as Vitamin C needs to be dissolved in order to be metabolized properly. Sufficient quantities of water may also ensure that excess Vitamin C is eliminated from the body.

How to get Vitamin C in your diet

Vitamin C can be found in almost every fruit and vegetable but some have far higher content than others. For example, cranberries and melons have a high C vitamin content. Tropical fruits have the highest vitamin C content of all fruits. Hot peppers are amongst the richest sources of the C vitamin when it comes to vegetables. The hotter the pepper, the higher its c vitamin content is. Unfortunately, vitamin C is water soluble so many vegetables lose their effectiveness as a provider of Vitamin C if they are boiled, cooked too long. Steaming or quickly stir frying vegetables ensures that more of their vitamin C content is retained.  The RDA  of the c vitamin is easily obtained from eating five portions of fruit, vegetables daily.


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