Vitamin C - Importance, Sources, Health Benefits & Risks

Vitamin C is an important nutrient for health and it helps in maintaining bones, skin, and blood vessels.
Vitamin C occurs naturally in fruits, and vegetables and supplements are also available. Vitamin C is water soluble, and the body does not store it. Vitamin C plays an important role in many body functions like the production of collagen and some neurotransmitters.

Benefits of Vitamin C are-

• Wound healing.
• Prevent Infections.
• Prevent Tuberculosis.
• Prevent acute respiratory infections.
• Treating cancer.
• Prevent skin conditions.

Vitamin C is likely effective for-

• Vitamin C deficiency- Taking Vitamin C through diet or supplements help to cure Vitamin C deficiency.
• Iron Absorption- Vitamin C along with iron increases iron absorption in the body.
• Age-related vision loss- Vitamin C helps prevent age-related vision loss if mixed with Vitamin E and zinc.
• Irregular heartbeat- Taking Vitamin C prevents irregular heartbeats.
• Common Cold- Vitamin C does not prevent a cold, but taking Vitamin C shortens the course of cold by 1 to 2 days.
• High Blood Pressure- Taking Vitamin C along with medicines helps to lower blood pressure.
• High Cholesterol- Taking Vitamin C might reduce cholesterol.
• Lead Poisoning- Taking Vitamin C in the diet reduces the blood level of lead.
• Physical Performance- Taking Vitamin C improves physical performance.
• Sunburn- Applying Vitamin C along with Vitamin E on the skin might prevent sunburn.

Vitamin C is possibly ineffective for-

• Asthma.
• Bronchitis.
• Fracture.
• Pancreatic Cancer.
• Prostate Cancer.

Vitamin C can be taken through a proper diet or through supplements but it is better to take Vitamin through a proper diet. Vitamin C is found in following food items-
• Mango.
• Kiwi Fruit.
• Watermelon.
• Strawberries.
• Broccoli.
• Tomatoes.
• Green Peppers.
• Potatoes.

Vitamin C like all Vitamins if taken in the right quantity is safe and if taken beyond limits is unsafe and may cause a lot of side effects like-
• Kidney Stones.
• Diarrhea.

The symptoms of Vitamin C deficiency are-

• Rough Skin.
• Bright Red Hair Follicles.
• Spoon-Shaped Fingernails.
• Dry Skin.
• Slow Healing of Wounds.
• Swollen Joints.
• Weak Bones.
• Bleeding Gums.
• Tooth Loss.
• Fatigue.
• Poor Immunity.

Some group of people should take special precautions and warnings like-

• Pregnant and breastfeeding women- Vitamin C should be taken in right amount either by diet or supplements.
• Alcoholic- Alcohol excretes Vitamin C through urine should be treated for a long term for getting Vitamin C to the right levels.
• Cancer- People suffering from cancer should consider doctor before taking high doses of Vitamin C because cancerous cells collect high concentrations of Vitamin C.
• Smoking and chewing tobacco- People who smoke or chew tobacco suffer from Vitamin C deficiency so Vitamin C intake should be increased in their diet.

But, before taking Vitamin C through diet or supplements do consider our doctor first about the amount of Vitamin required for your body.

Tags: Vitamin C Benefits for Skin, Vitamin C Food List, Vitamin C Supplements

About Gaurav Dhingra

Hi..I am Gaurav Dhingra..completed engineering from SRM unviersity..and doing gym since last one year..and giving personal training from last 6 months with diet and proper workouts