How Much Do We Need?

The daily recommendation of vitamin C is different for all age groups (Adult men: 90 mg, Adult women: 75 mg, children between 9-13 years: 45 mg). You can obtain vitamin C from several sources like oranges, chilies peppers, papaya, strawberries, cauliflower, pineapple etc. One medium sized orange contains about 75 mg of vitamin C.

1. Helps treat common cold symptoms

The role of vitamin C in preventing colds has always been controversial. Although there is no evidence that vitamin C can prevent cold, several studies have shown that vitamin C can reduce the severity of cold symptoms and the duration of cold. Vitamin C is a natural antihistamine and therefore helps in controlling allergies by reducing the levels of histamine.

2. Natural cure for skin problems

Since olden times, vitamin C has been used to treat a lot of skin-related problems. Today, vitamin C is used in a lot of moisturizers, face packs and masks for rendering natural glow to the skin. Vitamin C is helpful in reducing wrinkles and preventing sagging skin by improving the elasticity of. It also helps to protect the skin from harmful UV rays of the sun.

3. Helps heal wounds

Vitamin C is an essential factor required to produce collagen, a protein present in connective tissues of the body (skin, tendons, muscles, ligaments etc). Therefore, vitamin C is especially helpful in healing wounds of all types. From minor cuts to deep wounds, broken bones and burns, vitamin C speeds up the healing process and helps you to recover faster.

4. Protects against ill effects of stress

It is official that vitamin C has an important role to play in protecting the brain and nervous system from the harmful effects of stress. This is because sufficient levels of vitamin C are required for the synthesis of stress hormones like adrenaline and nor-adrenaline, which play a role in fight-or-flight mechanism of combating stress.

5. Improves blood flow

Most of the damage caused to the blood vessels during a heart attack is because the blood vessels do not dilate, obstructing the blood flow. Chest pain or angina is also caused by the inability of coronary arteries (arteries that carry blood to the heart) to dilate. Studies have found that even small doses of vitamin C can help in improving dilation of blood vessels in people suffering from angina pectoris, congestive heart failure and high blood pressure.

6. Lowers the risk of heart disease and stroke

Vitamin C has an excellent antioxidant property. It scavenges free radicals that can cause damage to the wall of arteries and increase the risk of heart diseases and stroke. Plus, it also lowers cholesterol and improves blood flow, which also helps to prevent heart diseases.

7. Regulates sugar levels in diabetics

Although diabetics have a lot of food restrictions to follow, they can surely benefit from foods containing vitamin C. It regulates blood sugar levels and protects against the complications of diabetes.

8. May reduce the development of neurological disorders

A German study found that the blood levels of vitamin C, beta-carotene and lycopene are were extremely low in patients having with mild dementia. This suggests that boosting vitamin C levels may help in reducing the progression of dementia and other neurological conditions like Alzheimer’s Disease.

9. Helps reduce breathlessness

A study from University of Helsinki, Finland suggested that vitamin C substantially reduces bronchoconstriction, narrowing of airways, caused by rigorous physical activity and exercise. Bronchoconstriction can cause symptoms such as cough, wheezing and the shortness of breath.

10. Improves asthma symptoms

People having chronic asthma can benefit a lot from vitamin C. Vitamin C, being an antioxidant and antihistamine, improves the function of lungs and airways. It is found that vitamin C doses of 1,000 to 2,000 mg per day may reduce the production of histamines, which contributes to inflammation in asthmatic people.

11. Helps reducing arthritis symptoms

Arthritis is caused by the collapse of cellular processes that help in the production, maintenance, and repair of cartilaginous tissues. Physical stress on the cartilage can cause destruction of collagen and can also interfere in its production. Since vitamin C is required for collagen production it helps to reduce pain, inflammation and swelling of joints in people with arthritis. It also helps in maintaining healthy joints and keeping them flexible.

12. Reduces risk of cataracts

Vitamin C plays a role in improving vision but it also prevents the development of cataracts (clouding of eye lens) that causes blindness in older people. This is because your eye lens needs high amount of vitamin C to eliminate all the free radicals that generate due to direct exposure to sunlight.

13. May help treat tuberculosis

One of the recent studies published in Nature communications found that vitamin C can kill the bacteria causing tuberculosis.  Although the antibacterial potential of vitamin C is still to be tested in humans but the findings were striking and worth exploring.

The daily recommendation of vitamin C is different for all age groups (Adult men: 90 mg, Adult women: 75 mg, children between 9-13 years: 45 mg). You can obtain vitamin C from several sources like oranges, chili peppers, papaya, strawberries, cauliflower, pineapple etc.    

One medium sized orange contains about 75 mg of vitamin C.  Bigger ones contain as high as 100 mg of vitamin C.
  • Vitamin C is widely regarded as one an essential vitamin in a person’s daily diet.
  • Vitamin C helps ensure proper cellular growth, helps the circulatory system function well and helps you stay fit and healthy.

Therefore, if you suspect that you might have a vitamin deficiency, it is time you took it seriously. Diagnosing it early and treating it is essential.