Benefits Of Vitamin C That Will Actually Make Your Life Better.

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The benefits of vitamin C will be discussed extensively in this article.
Vitamin C or Ascorbic acid is one of the water-soluble vitamins that have a role in boosting the functions of the immune system and maintaining human health. It is one of the vitamins that the body cannot manufacture, and therefore it should be taken daily from its various sources. It should be noted that this vitamin enhances the absorption and storage of iron in the body, which is essential for the formation of blood vessels, cartilage, muscles, and collagen in the bones, in addition to its role in wound healing. Vitamin C is one of the antioxidants that may contribute to reducing damage from free radicals to the cells of the body; they are secondary compounds that are produced when smoking or exposed to radiation, and other factors that may increase the risk of heart disease, cancer, and other diseases. 

Benefits of Vitamin C according to the effectiveness;

 

 Effective:

Contribute to reducing the risk of developing scurvy: or what is known as vitamin C deficiency, which is one of the diseases resulting from vitamin C deficiency; its primary symptoms are fatigue, lethargy, malaise, and I the deficiency continues, a person may reach anemia, bone pain, gum disease, and muscle pain (Myalgia. Taking vitamin C or intravenous injection by specialists may reduce the risk of this disease, or even treat it. Benefits of vitamin C for building collagen, which form the connective tissues of the skin, gums, and bones are sure and therefore any deficiency in it may show symptoms on these parts.

 Likely effective:

Improvement in symptoms associated with Tyrosinemia: taking vitamin C reduces the symptoms associated with Tyrosinemia; which is one of the metabolic genetic diseases that affect infants in their first months, or early childhood stages, 10% of newborn infants suffer from this rise of this amino acid temporarily due to non-genetic reasons, but it is related to a lack of vitamin C they have or even the incomplete growth of enzymes in the liver in premature birth, this disease is characterized by the body’s inability to analyze the amino acid tyrosine, which leads to a high level of tissues and organs, resulting in serious health problems.

 

 Possibly effective:

1- Reducing the risk of developing age-related macular degeneration: it is one of the diseases that affect the elderly and leads to blindness. In a study published in the Archives of Ophthalmology in 2001, on 3640 people who have a higher risk of developing this disease and their ages ranged between 55-80 years for more than 6 years, has shown that taking vitamin C and zinc along with some other antioxidants reduces the risk of developing this disease, also it has been founded that consuming vitamin C, vitamin E, beta-carotene, and zinc helps to reduce the risk of exacerbation of their age-related macular degeneration, but more studies are still needed on this relationship.

2- Reducing albuminuria in diabetics: it is a pathological condition, in which the percentage of albumin protein in the blood rises in diabetics, which is one of the main components of cells, therefore, through the programmed death of these cells (Apoptosis) and their analysis as a result of oxidative stress, the percentage of this protein in the blood increases, and here vitamin C has an important role as an antioxidant to get rid of this oxidative stress. It was also founded that consuming vitamin C along with vitamin E might reduce the level of protein in the urine in people with diabetes.

3- Reducing the risk of developing atrial fibrillation: which is an irregular and rapid heartbeat, and is one of the health problems facing 25-40% of patients after undergoing cardiac surgery. It was founded that taking vitamin C may reduce the risk of cardiac arrhythmias after cardiac surgeries, as well as reduce the length of hospital stay and intensive care unit after the surgery.

4- Reducing the common cold: it is believed that taking vitamin C helps reduce the duration of colds by an average of 1-1.5 days, but its consumption does not prevent the risk of infection, in a statistical analysis published in the Cochrane Database of Systematic Reviews in 2013, for 29 studies included 11306 participants, it was founded that taking vitamin C did not reduce the duration or severity of the disease, but continuous consumption in the long term may help reduce the severity and the period of the cold, but more studies are needed to prove this.

5- Reducing the risk of bronchial infection: taking vitamin C before exercising in high-intensity exercises such as marathons may help reduce the risk of infection in the bronchi, a review and statistical analysis published in the journal Allergy, Asthma & Clinical Immunology in 2014, mentioned that this intense exercise increases oxidative stress and free radicals, oxidative stress can be reduced by consuming vitamin C.

6- Reducing the risk of gout: taking high levels of vitamin C may reduce the risk of gout for men, but it does not contribute in its treatment in case of infected; as a preliminary study from Boston University in 2009
indicated, which lasted twenty years, to know the relationship between taking vitamin C supplements and the possibility of risk of gout in 46,994 male participants, and was found that those who took vitamin C
supplements at a specific dose had a lower rate of infection than those who did not take these supplements. However, another study published in the magazine Arthritis Rheumatology in 2013 showed that consuming a dose of vitamin C of 500 mg for 8 weeks does not improve the condition of people with gout and does not reduce the level of salts in uric acid.

7- Control of anemia associated with dialysis: Vitamin C contributes to the absorption of iron and the formation of red blood cells. Dialysis patients suffer from a significant deficiency of Vitamin C and other vitamins during dialysis, a study from the Shiraz International University of Medical Sciences in 2012 published that taking a certain amount of vitamin C for people who suffer from this disease is necessary to compensate the missing to increase the formation of red blood cells and reduce the risk of anemia.

8- The possibility of reducing sunburn: as consumption of vitamin C with vitamin E may reduce sunburn, while consumption of vitamin C alone does not reduce them, a study published in the Journal of the American Academy of Dermatology indicated that taking vitamin C supplements with Vitamin E may reduce sunburn and subcutaneous blood circulation activity, as Vitamin C is an antioxidant that reduces damage caused by free radicals that arise when the skin is exposed to ultraviolet rays from the sun.

 

 Possibly Ineffective:

There are some cases where vitamin C may not be effective in improving or reducing it, and they are as follows:

1– Reducing the risk of asthma: as some people with asthma have lower levels of vitamin C, but in contrast, taking vitamin C may not reduce the risk of developing asthma, or reduce the symptoms associated with it.
2– Reducing the risk of acute bronchitis.
3– Reducing the risk of arteriosclerosis.
4– Reducing the risk of bladder cancer.

 Insufficient Evidence:

1- Reducing symptoms associated with hay fever or allergic rhinitis: results are conflicting about this effect, as Hay fever causes increased histamine secretion, which leads to infections and other symptoms accompanying the fever, and vitamin C intake may be inhibited. The effect of histamine in people who suffer from allergic rhinitis caused by seasonal plants, but on the other hand, initial studies mentioned that consuming vitamin C does not reduce the symptoms of hay fever, but more studies are still needed on this relationship.

2- Reducing the risk of Alzheimer’s disease: results of studies differ on this effect, as consuming large amounts of natural vitamin C sources may be associated with reducing the risk of developing Alzheimer’s disease.

3- Reducing the symptoms associated with autism: initial research indicated that taking vitamin C may reduce the severity of symptoms associated with the disorder in children, a study published in the journal BMC Pediatrics in 2011 stated that vitamin C supplements may improve the health of children Autism.

 

 Benefits of vitamin C for pregnant women:

During pregnancy, women need to consume more vitamin C; where the recommended amount for pregnant women in adolescence is 80 milligrams, while for older women it is 85 milligrams.

 Benefits of vitamin C for weight loss:

it is believed that vitamin C may contribute to reducing the risk of weight gain, it is believed that a lack of this vitamin may hinder the process of losing weight, therefore it is recommended to take it in sufficient quantities to ensure the benefit of vitamin C in a healthy weight loss, however studies on this are not sufficient, much more is still needed to know the effect of vitamin C.

 Where can we find vitamin C?

Certainly, it is easy to get vitamin C by eating foods saturated with it, but we must be careful that we should not mix these foods with water while cooking because if they are mixed with water they will reduce vitamin C inside them or perhaps not contains it after being cooked with water, it is also shattered after it is stored. So, it is desirable that these foods be eaten directly or by rapid cooking, which does not mix food with water frequently.

 Types of vitamin C.

Vitamin C is available as a dietary supplement alone or with other nutritional elements, there are several forms of vitamin C in supplements, and there is no difference between these forms in their benefits to the body, these forms as follows:
1– Ascorbic acid: which is usually available in vitamin C supplements.
2– Sodium ascorbate, Calcium ascorbate, and other minerals, these forms are also available in some types of vitamin C supplements.
3– Ascorbic acid with bioflavonoids.

 

 Foods that contain vitamin C.

1- Red hot pepper: Hot pepper has many antioxidants and is rich in many vitamins and minerals, including vitamin C; as one pill of 45 grams contains 64.7 milligrams of vitamin C or 72% of the needed daily amount. Pepper has many health benefits, including contributing to healing wounds and improving immune system function. It is usually used as a spice, it can be cooked, dried, and used as a powder called paprika.

2- Sweet pepper: Sweet red pepper is one of the food sources rich in vitamin C. The fresh cup contains 152 milligrams of vitamin C or 169% of the daily amount, in addition to its fiber, vitamin A, and vitamin B complex. Green peppers are also rich in vitamin C; as one medium-sized pill provides the body with about 95 mg of the daily amount of Vitamin C, 8% of the recommended daily amount of vitamin A and vitamin K, and 15% of the daily amount of vitamin B6.

3- Guava: Guava is a fruit that is widely consumed. It also contains many nutrients, it is a source of dietary fiber, energy, and many minerals, such as potassium, phosphorous, magnesium, calcium, sodium, and zinc, in addition to their vitamins, such as Vitamin B, Vitamin E, Vitamin A, in addition to Vitamin C; as one cup contains 376.7 milligrams of vitamin C or 419% of the recommended daily intake of it, it contributes to enhancing the work of the immune system.

4- Parsley: Parsley is one of the lowest-calorie herbs, and is also rich in many vitamins, such as Vitamin C; as one cup of parsley contains 80 milligrams of vitamin C; which is equivalent to 89% of the daily amount of it. Parsley also contains vitamin A, which has antioxidant properties, and vitamin K which is necessary for bone health and blood clotting. Parsley also has many health benefits, due to its high content of beneficial compounds, such as; Flavonoids.

5- Spinach: One cup of sliced spinach provides 195 milligrams of vitamin C; this is equivalent to 217% of the recommended daily amount of vitamin C, as it is rich in vitamin A, calcium, potassium, folate, manganese and fiber.

6- Kiwi: Kiwi is a nutritional source rich in vitamin C; one cup of kiwi slices contain 166.9 milligrams of vitamin C; that is, equivalent to 185% of the daily amount of it, in addition to the content of many vitamins including vitamin A, vitamin E, vitamin K, and folate.

7- Broccoli: one cup of sliced broccoli contains 81 milligrams of vitamin C, equivalent to 90% of the recommended daily intake of it. Broccoli also contains vitamin K, which contributes to blood clotting, and is a good source of fiber, folate, and potassium.

8- Lemon: Lemon is a high source of vitamin C and flavonoids, which is one of the antioxidants that contribute to getting rid of free radicals that may harm the cells of the body, as it contributes to promoting health and reducing diseases. It should be noted that 58 grams of lemon contain 30 milligrams of vitamin C, lemon also contains quantities Low in Vitamin B2, Vitamin B6, and Vitamin B2.

9- Strawberry: Strawberries contain many nutrients that contribute to enhancing the daily performance of the body, including their vitamin C content; as one cup of strawberries cut in the size of 166 grams provides the body with approximately 97.6 milligrams of vitamin C, equivalent to 108% of the daily amount, and is also rich in dietary fiber, folic acid, and potassium, in addition to many powerful antioxidants, such as anthocyanins, Kersten, ellagic acid.

Did You Know – The Many Benefits of Vitamin C


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References:

benefits of vitamin c for weight loss

أين يوجد فيتامين سي في الأطعمة

 Vitamin C 

 

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