What is Vitamin C? What are the Health Benefits of Vitamin C? Vitamin C also known as ascorbic acid is a water-soluble vitamin that plays an important role in maintaining the health of the body’s connective tissue. It acts as an antioxidant too.It improves the absorption of iron
Our body does not make vitamin C on its own and it does not store it either, so it is important to include plenty of fruits and veggies that contain vitamin C in our daily diet. In today’s post read about several health benefits of Vitamin C.
Sources Of Vitamin C
Vitamin C can be sourced from Citrus fruits such as Oranges,Lemon. Strawberries,Guava,Grapes Raspberries, Papaya,Mango,Kiwi,Cabbages, Cauliflower, other leafy vegetables, Red and Green peppers, Broccoli, Chilies, Kale, Peas and Parsley are also rich in Vitamin C.
Cooking at low temperatures and for short time is important to keep the vitamin C preserved and beneficial in that food.
Deficiency of Vitamin C Causes
- Easy Bruising
- Swelling,Bleeding and Inflammation of Gums
- Slow Wound Healing
- Dry Red Spot on the Skin
- Rough, Dry and Scaly Skin
- Nose Bleeds
- Weakened Immune System
- Digestive Disorders like Leaky Gut and Autoimmune diseases
- Weight Gain due to Slower Metabolism
- Swelling and Pain in the Joints
- High Blood Pressure
- Gallbladder Diseases
Health benefits of vitamin C
Vitamin C is very much important for our body.The following are the health benefits of
1. Aids Weight Loss
Vitamin C works as good detox by cleansing your Gut and beats belly fat. It is required for the production of molecules used in oxidation, metabolism and fatty tissues.
Without sufficient vitamin C, our body is unable to use the fat produced by the body which causes building up of fat, especially in the abdominal area. Adequate vitamin C is essential for proper fat metabolism. Low vitamin C is linked with increase in weight and belly fat.
Having luke warm lime water in empty stomach, first thing in the morning will help you loose weight and also helps to have a healthy uterus.
2. Good For Eyes
As Vitamin C is a water-soluble vitamin and a powerful antioxidant, it helps in maintaining connective tissue including collagen, found in the Cornea of our eyes.
According to the latest research, women having sufficient daily intakes of Vitamin C have lower risk of developing cataracts by age 60 than women whose daily intakes are less. In older women and men, high intakes of vitamin C have been shown to delay the onset of cataract and reduce its severity.
3. Boost Immunity
One of the most important functions of vitamin C is to support and energize the body’s immune system. Immune cells have active vitamin C transporter molecules embedded in their membranes that actively pump the vitamin into the cells when more vitamin C is required.
All major immune system’s cell lines function at their peak with ample vitamin C supplies. With inadequate intake of Vitamin C, cells are unable to detect, track and kill invading organisms or precancerous cells. That means that vitamin C depletion can leave one vulnerable to dangerous infections.
4. Fights Cancer
Treatment with high-dose vitamin C slows down the growth and spread of Prostate,Pancreatic, Liver, Colon, Malignant, Mesothelioma, Neuroblastoma and other types of cancer cells.Combining high-dose vitamin C with certain types of chemotherapy may be more effective than chemotherapy alone.
5. Keeps Heart Healthy
Vitamin C is good for heart health as its supplements can lower concentrations of C-reactive proteins (CRP). CRP is a central bio marker of inflammation and also has been shown as a powerful predictor of heart disease.
Higher plasma levels of vitamin C could be linked to reduced heart disease risk by dilating arteries under stress which in-turn improves blood flow and oxygen carrying ability .
6. Regulates Blood Pressure
Vitamin C act’s as a Diuretic, which removes excess fluid from your body. This helps in reducing the pressure on your blood vessel walls. Adding vitamin C to your diet can help to reverse the degenerative process caused by free radicals, resulting in lower blood pressure levels
7. Treats Viral Infections
Vitamin C at sufficiently high doses can prevent viral disease and helps you recover from acute viral infections. Several mechanisms are known, including specific viral anti-replication processes and enhancement of many components of the body’s cellular immune system.
8. Regulates Blood Sugar
Vitamin C improves insulin sensitivity. If there is more glucose around, less vitamin C will be allowed into the cells, creating a deficiency. Not only is it important to keep your C levels up, it’s just as crucial to keep your blood sugar levels stable with a low-glycemic diet.
9. Treats Allergies
Vitamin C is a well known immune-boosting antioxidant which lowers the histamine levels in the bloodstream and prevents the onset of allergies. It protects us from colds and coughs. Vitamin C facilitates the absorption of iron and therefore strengthens the body’s resistance to infections.
10. Healthy Gums
Vitamin C is a powerful antioxidant that also plays an important role in collagen synthesis, by which it helps you develop and maintain healthy gums. Using a vitamin C toothpaste and mouthwash can make a huge difference in the overall health of your gums.
11. Treats Arthritis
Vitamin C serves as a cofactor in collagen synthesis, the main protein in joint tissues and bone. Some infections can trigger flares of rheumatoid arthritis can be reduced by the usage of Vitamin C.
12. Reduce stress
Vitamin C is naturally high in our adrenal glands. It reduces the levels of stress hormones and other physical and emotional stress indicators. Vitamin C allows the body to quickly clear out cortisol, a primary stress hormone that increases sugar in the bloodstream.
13. Fights Stroke
Vitamin C helps in reducing the risk of stroke, a type of cardiovascular disease. It also protects the body from free radicals which could be the reason for the stroke. A good diet to help in preventing stroke should include ample amounts of food that are rich in vitamin C.
14. Fights Scurvy
Scurvy can be prevented by consuming enough vitamin C, preferably in the diet, sometimes as a supplement.Vitamin C plays a crucial role in the formation of collagen, a major component of connective tissue.
Connective tissue has structural and supportive functions which are indispensable to blood vessels and all tissues within the body.
15. Works Against Lead Toxicity
Lead is one of the oldest known and most widely studied occupational and environmental toxins.There are studies which suggests that there may be a protective relationship between ascorbic acid and lead . Food high in vitamin C are safe and help prevent lead poisoning.
Abnormal development and growth have been found in some children who are exposed to lead. They develop behavioral problems, learning disabilities and also tend to have a low IQ. It may damage the kidneys and increase blood pressure in adults. Vitamin C supplements can reduce the level of lead in blood.
16. Boosts Energy
Vitamin C is required for the growth and repair of tissues in all parts of your body, hence making it a great idea to keep a bottle in your gym bag pre and post workout. It is also required for the synthesis of carnitine.
Carnitine is a molecule which is essential for the transport of fatty acids into the mitochondria. It is the mitochondria which converts food source (such as fats) into energy in the body.
17. Strong bones
Bone minerals are laid down over a protein matrix called Collagen. Collagen is abundant in the connective tissue of cartilage and bone. In addition to its role in collagen formation Vitamin C appears to stimulate the cells that build bone and enhance calcium absorption.
Vitamin C is required for synthesis and optimal functioning of adrenal steroid hormones, which play a vital role in bone health especially during perimenopause and menopause, when ovarian production of these hormones slows.
18. Good for Stomach Health
Supplementing with vitamin C can also protect against oxidative damage wrought by the bacterium Helicobacter pylori, a major cause of gastritis and stomach ulcers.
It can also reduce the dose of antibiotics needed to eradicate the organism and may directly prevent the gastritis. And there’s encouraging evidence that higher vitamin C levels are associated with lower gastric cancer risk.
Women having hemochromatosis or who carry the gene for it should reduce the use of vitamin c. That’s because vitamin C plays an important role in the proper utilization and absorption of iron.
Too much vitamin C can bring about iron overload states in people with hemochromatosis which increases risk for cardiovascular problems.
Vitamin C doesn’t makes your body more acidic. In fact, vitamin C-rich foods are considered alkaline-forming food, as the body burns the acids, leaving an alkaline end product.
This doesn’t mean that citrus fruits are a good idea for people trying to limit acidic foods because of acid reflux however, as the acids in the food can still cause pain going down if your esophagus is damaged due to reflux.
Benefits of vitamin C for Skin:
Benefits of vitamin C extends to the skin too. For instance, in addition to oral consumption, you can also use vitamin C topically (like a serum) and reap the benefits. Following are the benefits of Vitamin C for skin.
19. Heals Burns And Wounds
Preliminary evidence suggests that Vitamin C can improve wound healing and reduce the requirement of ventilation in patients with severe burns. The antioxidants in vitamin C also help treat burn lesions.
A high dose of vitamin C also reduces capillary leakage post a burn injury and since vitamin C supports new tissue growth and skin, it works wonderfully well to heal burns and wounds.
20. Treats Sunburn
The antioxidant properties of vitamin C play a role in collagen synthesis and they help in treating sunburn. Oral vitamin C intake or topical application of vitamin C can help improve the condition.
But it is important to note that vitamin C must only be used as an addition to sunscreen, not a replacement. Vitamin C was also found to reduce the effects of UV induced erythema (superficial reddening of the skin)
21. Aids In The Treatment Of Eczema
Vitamin C works as antihistamine, by increasing the action of the enzyme called histaminase. It speeds up the breakdown process of the histamine which is responsible for the inflammation. One good way to treat eczema is a combination of vitamin C and zinc.
22. Protects Against Skin Discoloration
Vitamin C protects DNA from photochemical reactions that can lead to tumor, skin discoloration and several kinds of skin cancer. It also inhibits the production of pyrimidine dimers that are the primary cause of melanomas in humans.
It lightens dark discoloration like skin freckles and age spots and helps you get younger and smoother skin.
23. Healthier Skin
Collagen is a protein which provides structure to the blood vessels.Its deficiency makes the skin dull and lifeless. Tiny blood vessels under the skin carry oxygen and nutrients keeps the skin healthy. Creams containing Vitamin C improve the appearance and texture of the skin.
Vitamin C increases the formation of elastin, which thickens, protects and heals the skin cells. The thickening effect helps retain moisture.
24. Anti Ageing
Younger people have a lot of collagen in their skin, which is responsible for providing elasticity to the face, allowing you to stretch when you are smiling or frowning and bounce back to the original state. Collagen production declines as we get older, causing our facial expressions and movements to leave marks or wrinkles on our face.
As vitamin c helps in the production of collagen it helps in the reduction of wrinkles.Collagen rejuvenates the skin from the roots and reduces wrinkles and symptoms of aging
25. Dark Circles
It is also considered as a potent antioxidant which aids in promoting tissue growth and repair of damage tissues. It helps with the production of collagen for skin rejuvenation too. Vitamin C treatments helps you combat the problems of dark circles and vitamin c serum works very well on dark circles.
26. Reduce Inflammation
Adequate dietary intake of the vitamin C is also important because free radicals have pro-inflammatory effects and vitamin c helps in reducing free radicals. So it acts as a strong an anti-
27. Tightens Skin
Vitamin C can boost collagen production, which then restores elasticity to your skin. Your skin needs optimal levels of vitamin C to stay firm and elastic because this vitamin is essential for producing collagen and elastin.
Ageing and exposure to sunlight or pollutants deplete the amount of vitamin C from skin, while consuming vitamin C boosts its levels.
28. Replaces Damage Tissues
Vitamin C replenishment is critical during wound healing due to its ability to support the body in creating new connective tissues. The healing process increases the stress on our body and its metabolic needs.
In the time immediately following an injury or surgery, your body will use up Vitamin C stores fast, potentially depleting them to very low levels. So Vitamin C is much required during this time.
29. Defends Against Free Radicals
Vitamin C is an antioxidant, which is good news.It can donate electrons in order to neutralize free radicals created in skin after oxidative stress. Oxidative stress is equal to sun damage so, while vitamin C can’t protect skin like an SPF can, it can minimize the damage you can’t see.
Vitamin C Serum for Skin
Vitamin C serums are designed for use on glowing facial skin. The serum stimulates collagen and protects the skin from other damaging factors like pollution.
How to make Vitamin C Serum at home?
Ascorbic acid powder-1/2 tspn
Distilled water-2 tbspn
Vegetable glycerin -1 tspn for dry skin
-1/2 tspn for oily skin
Add ascorbic powder to distilled water and stir it continuously till the powder completely dissolve to form a clear liquid.Then add glycerin to it and stir.Transfer it to dark colored air tight glass container.
This can be stored for abouot 15 days beyond which you might have to make fresh serum as ascorbic powder tends to evaporates easily.
How to Apply
Clean your face then take few drops of vitamin c serum in hand and apply it to the face.It works well on stretch marks too.
Do not go under direct sunlight after applying vitamin c serum as it may lead to skin darkening. Apply sunscreen before going out. Best time to use serum is after cleansing your face
Buy ascorbic acid powder and vegetable glycerin here:
Benefits For Nails
30. Strengthen Nails
Vitamin C helps maintain the integrity of our nails by strengthening our skin, connective tissue, bones and blood vessel walls. Vitamin C strengthens and helps nails grow, it also prevents hang nails by aiding collagen formation.
Benefits Of Vitamin C For Hair
It is an important vitamin for hair growth. Following are the benefits of vitamin c for hair.
31. Enhances Hair Growth
Collagen formation is necessary for hair growth and also boosts the performance of blood vessels which nourishes the follicles. These follicles are the base of every hair. By having a great follicle, you will also get a strong hair.
32. Gives Shine To Your Hair
Shine to your hair can be obtained by simply putting vitamin c as a staple in your meal plan. Again, this is because there is collagen in vitamin c. Every strand of the hair is surrounded by a blanket of collagen.
This collagen blanket is connected to micro-vessels that feeds nutrients to your hair. This nutrient is what makes your hair looks shiny.
33. Fights Dandruff
Dandruff is one of the most irritating problem that can happen to your hair. It makes you lose confidence and its quite hard to remove. By consuming vitamin c as well as applying it over the scalp(orange peel or lemon) you can fight this.
Vitamin C can maintain the health of your skin and scalp. Therefore, we can have a dandruff-free and healthy scalp and hair for the perfect look!
34. Control Greying of Hair
Vitamin C is quite popular in the medical fraternity due to its wide-ranging functions, including anti oxidation. It helps to normalize cell functions that are often disrupted due to free radicals.
Formation of pigments and absorption of those pigments are often destabilized due to unhindered deposition of toxic products. Vitamin C is capable of reversing the problem of grey hair.
35. Treats Split Ends
Hair breakage and split ends are caused by wrong treatments to the hair. Vitamin C helps in curing it by providing collagen and antioxidants.Vitamin C forms strong hair follicles which results in strong hair and so no breakage or split ends.
- Too much use of Vitamin C for hair results in dryness.
Our body needs to ingest vitamin C on a daily basis in order to maintain good health.Several health benefits of Vitamin c for skin,hair and body are discussed in this article.
So mommies start using vitamin C in your beauty regime, daily diet for beautiful skin, gorgeous hair and a fit body and let us know how it worked.