Four 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 recommended daily amount for vitamin C is 75 milligrams a day for women and 90 mg a day for men.
During pregnancy, 120 mg a day are recommended.
The upper limit for all adults is 2,000 mg a day.
Food Rich In vitamin C
Cantaloupe, 1 cup (8 ounces): 59mg
Orange juice, 1 cup: 97mg
Broccoli, cooked, 1 cup: 74mg
Red cabbage, 1/2 cup: 40mg
Green pepper, 1/2 cup, 60mg
Red pepper, 1/2 cup, 95mg
Kiwi, 1 medium: 70mg
Tomato juice, 1 cup: 45mg.
Benefits of Vitamin C
According to researches carried out, vitamin C may offer health benefits in the following areas
A deficiency in vitamin C is associated with many stress related disease. It is the first nutrient to be depleted in alcoholics, smokers, and obese individuals. 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.
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.
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.
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 40-74.
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
Causes Of Excess Dose Of vitamin C
Although too much dietary vitamin C is unlikely to be harmful, large doses of vitamin C supplements might cause:
Stomach (abdominal) cramps