Vitamin C is a water-soluble vitamin that is very important for health as it is involved in numerous metabolic processes in the body. It contributes to the protection of all organs in the body by eliminating toxins and heavy metals and also helps to maintain the health of cell tissue.
Vitamin C is found in fruit, vegetables, nuts, seeds and fortified foods.
Studies show that vitamin C can help reduce the risk of some chronic diseases such as cancer and heart disease. Regular intake of vitamin C can help to strengthen the immune system and prevent illnesses such as colds and flu.
Effect of vitamin C
Vitamin C in the human body is essential for general health and well-being.
As already described, vitamin C helps to protect all organs in the body and cell tissue from damage caused by free radicals and at the same time flushes out heavy metals and toxins.
Vitamin C also plays an important role in many bodily functions such as wound healing, collagen production, hormone balance, neurological functions and even the absorption of iron. It is important for a healthy immune system and has been shown to have antiviral, anti-inflammatory and anti-fungal effects.
With so many benefits, it is obvious that including a sufficient amount of vitamin C in your daily diet can have a positive effect. It doesn't matter whether the intake comes from food, e.g. fruit and vegetables, or in the form of food supplements.
Vitamin C for wound healing
Vitamin C plays an important role in wound healing. Studies have shown that vitamin C supports the body in the formation of collagen, which is necessary for the repair and regeneration of tissue. Collagen is a type of protein found in the body's connective tissue that provides structure and strength to cells. It also helps to keep wounds closed and free from infection.
Vitamin C for the hormone balance
Vitamin C plays an important role in hormone balance as it helps the body to produce hormones and neurotransmitters that are responsible for regulating bodily functions. Vitamin C helps the body produce adrenaline, a hormone involved in the "fight-or-flight" response, as well as serotonin, which is associated with well-being.
Vitamin C to support neurological functions
Vitamin C plays a crucial role in neurological function, helping to protect the brain from oxidative damage, aiding nerve regeneration and improving mental health. Vitamin C has been shown to help protect neurons from free radical damage, which can lead to inflammation and disruption of important electrical signals in the brain.
Vitamin C to support the absorption of iron
Vitamin C plays an important role in the absorption of iron. Iron is essential for the formation of red blood cells and is important for general health and well-being. Vitamin C helps to increase the absorption of iron from the food we eat. It helps to convert the non-heme form of iron found in plant foods.
Vitamin C has an antiviral, antifungal and anti-inflammatory effect
Vitamin C has been found to have antiviral, antifungal and anti-inflammatory properties. This is primarily due to its ability to boost the immune system by stimulating the production of white blood cells that fight off infections. It helps to make the body more resistant to viruses, bacteria and other pathogens by increasing its overall immunity.
Difference between vitamin C vs. ascorbic acid
Vitamin C is often equated with ascorbic acid, which it is not. The difference between vitamin C and ascorbic acid is that vitamin C is the generic term for a group of compounds that also includes ascorbic acid. Ascorbic acid is an organic compound consisting of the elements carbon, hydrogen and oxygen. It is a naturally occurring substance found in many foods such as citrus fruits. Vitamin C also contains several other compounds known as "ascorbates", which have similar properties to ascorbic acid but are slightly different molecules. Although both vitamin C and ascorbic acid provide antioxidant protection, some research suggests that there are additional benefits to consuming other forms of vitamin C besides pure ascorbic acid. These benefits include better absorption and utilization in the body, better bioavailability of minerals such as iron, a more stable structure under certain environmental conditions such as pH changes or temperature fluctuations, etc., and greater efficacy at lower doses compared to pure ascorbic acid. In summary, while both offer similar antioxidant protective properties against free radicals, they differ from each other at a molecular level, which may affect their effectiveness in the body when it comes to absorbing and utilizing their protective effects.
Vitamin C for the prevention of the following diseases
Vitamin C - help with heart disease
Vitamin C is an important antioxidant that helps protect the body from free radical damage that can contribute to heart disease. It is associated with lowering cholesterol levels and maintaining healthy blood pressure, both of which are important for a healthy heart. Vitamin C may also help reduce inflammation in the body, which is associated with an increased risk of heart disease.
Vitamin C - help with cancer
The potential role of vitamin C in cancer prevention and treatment has been studied extensively. Although the exact mechanism is not yet fully understood, studies have shown that vitamin C may help reduce inflammation, a process associated with the development and progression of cancer. Vitamin C may also play a role in DNA repair and help prevent mutations that can lead to cancer.
Vitamin C - help with strokes
It is assumed that vitamin C plays an important role in protecting against strokes. Studies have shown that higher levels of vitamin C are associated with a lower risk of stroke. One study found that people with the highest vitamin C intake had a 42 % lower risk of stroke than people with the lowest intake.
Vitamin C - help with macular degeneration
Vitamin C is believed to play an important role in the prevention of macular degeneration, a disease that leads to vision loss, especially in older people. Studies have shown that people with higher levels of vitamin C are less likely to develop age-related macular degeneration (AMD). Vitamin C helps to protect the eyes by reducing oxidative damage caused by free radicals.
Vitamin C - help with cataracts
Vitamin C is thought to play an important role in the prevention of cataracts, a condition that causes clouding of the lens of the eye and can lead to vision loss. Studies have shown that people with a higher vitamin C content in their diet have a lower risk of developing cataracts. Vitamin C helps to protect the eyes by neutralizing free radicals.
Causes of vitamin C deficiency
Vitamin C deficiency is a rare but serious condition that can lead to diseases such as scurvy if left untreated. The risk of vitamin C deficiency exists if you do not eat enough foods containing this nutrient or if your body has difficulty absorbing it from the digestive tract. However, external influences such as smoking, regular passive smoking or alcohol and drug abuse, taking medication, serious illnesses or gastrointestinal diseases are also causes of a vitamin C deficiency.
8 signs of vitamin C deficiency
- Fatigue and weakness
- Weakened immunity
- Dry skin
- Slow wound healing process
- Bleeding gums
- Swollen joints and slight bruising
- Hair loss and brittle nails
- Nosebleed
How much vitamin C should be taken daily?
This depends on the individual, as everyone has different nutritional requirements. In general, adults should consume between 90 and 100 mg of vitamin C per day.
It is best to consult a doctor to determine the correct dosage for your individual needs. This is because pregnant and breastfeeding women require a different dosage, as do people who smoke.
High-dose vitamin C
High-dose vitamin C is recommended when a person's body needs more than the regular daily amount of vitamin C, such as during illness, infection, stress or even surgery. During these times, a person may need between 500 milligrams and 10,000 milligrams of vitamin C per day.
High-dose vitamin C infusions
High-dose vitamin C infusions are increasingly becoming the treatment of choice for many people seeking to recover from chronic illnesses or acute infections. By injecting a high concentration of vitamin C directly into the bloodstream, it is possible to achieve much higher concentrations of this potent nutrient than would be possible with oral supplementation alone.
8 signs of vitamin C overdose
- Nausea and vomiting
- Abdominal cramps
- Diarrhea
- Headache
- Heartburn and indigestion
- Tiredness or drowsiness
- Skin rashes or itching
- Irregular heartbeat or palpitations
Foods rich in vitamin C
Most people think of vitamin C primarily in terms of fruit and vegetables, but some nuts are also an excellent source. Almonds, hazelnuts, cashews and pecans all contain vitamin C. Almonds in particular are an excellent source of vitamin C and contain 17 % of the recommended daily requirement per 100 grams.
Fruits with a high vitamin C content include oranges, lemons, grapefruits, strawberries, kiwis and clementines. Other fruits with a high vitamin C content are mangoes, watermelon, papaya and pineapple.
Vitamin C is also found in a variety of vegetables, including broccoli, kale, peppers, spinach and Brussels sprouts. All of these vegetables are rich in vitamin C and provide more than the recommended daily allowance (RDA) with just a small portion. Broccoli is particularly rich in vitamin C.
Should vitamin C be supplemented?
It is generally recommended to obtain vitamin C from various food sources such as fruit and vegetables. However, for some people, supplementation may be necessary if their body does not absorb enough of the nutrient from food.
It is advisable to consult a doctor before taking supplements, as the dose depends on individual needs. The doctor may also recommend foods high in vitamin C for those who do not wish to take supplements.
The best vitamin C supplements - Our suggestion
Innonature Vitamin C
For us personally, in addition to a balanced diet with lots of smoothies etc., we use the following preparation to ensure we have a sufficient supply of vitamin C over the winter months.
If you would also like to use this preparation, which is formulated according to bioavailable aspects, simply follow our link. By doing so, you support our work and we can prepare more valuable information for you.
You can also watch the following video about vitamin C:
Conclusion
Vitamin C is an essential nutrient for our health and well-being and is vital for the human body. It helps to protect our cells, organs and tissues from damage caused by free radicals and toxins. Vitamin C also helps with the absorption of iron and contributes to building strong bones and teeth.
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