Vitamin C aka ascorbic acid is probably the most well know of all the vitamins and the first most people turn to when they are feeling under the weather. It plays an important role in the body’s ability to grow, heal, and maintain tissue. It’s an essential water soluble vitamin and antioxidant that can be found naturally in many fruits and vegetables. Unfortunately studies have shown that increasing vitamin C intake won’t stop you from catching a cold, but if you are already eating a diet rich in vitamin C foods or taking a supplement daily it may shorten the duration and intensity of the illness. Because the body can’t store or make it’s own vitamin C we need to be getting it from our diet or supplement form daily. Luckily most will be able to get enough through diet each day, but for those who need a larger amount a supplement may be needed. The recommended daily amount is 75mg for woman and 90mg or men. Keep in mind that the recommended daily amount (RDA) is usually the minimum needed to prevent deficiency. The tolerable upper limit of vitamin C is 2000mg for a healthy adult. Remember to always discuss with your Doctor before taking a high dose. Any excess vitamin C consumed that the body doesn’t absorb will be passed out in the urine.

Bosting the Immune System

Vitamin C’s most popular use is ‘boosting’ the immune system, whilst you can’t technically boost the immune system you can support it and help with its functioning. Vitamin C supports the immune system by increasing the production of white blood cells and their function. White blood cells are our first line of defence and are responsible for responding, protecting and fighting off illness in the body. Being an antioxidant vitamin C plays an important role in protecting the body from a build up of harmful molecules called free radicals which lead to oxidative stress. Oxidative stress causes damage to our cells and chronic illness  such as cancer, autoimmune diseases, and heart disease which is something we definitely want to be avoiding. Studies have shown vitamin C to help speed up wound healing too.

The Benefits of Vitamin C

Vitamin C plays an important role in the aiding the absorption of other vitamins and minerals. It helps synthesise collagen keeping our skin firm and healthy while supporting our joint, bone and connective tissue at the same time. It also increases the absorption of non-heme iron, the iron found it leafy greens, nuts, seeds, whole grains and legumes helping prevent iron deficiency anemia especially for those who follow a plant based diet. So make sure you include a vitamin C food with every meal to get the full benefit.

Vitamin C or should I say vitamin See has been shown to decrease the risk of cataracts, a degenerative eye condition that can cause blurring of vision. It has also been show to slow down age related macular degeneration which causes blurred vision when the macular (part of the eye that controls sharp and straight ahead vision) is damaged by ageing.

Vitamin C deficiency is rare but can be seen in malnourished people, those who follow very restrictive diets, have eating disorders, smoke, depend on alcohol or live in the developing world. Severe deficiency in vitamin C can cause scurvy when the immune system does not function correctly and collagen synthesis is disrupted  resulting in weakness, bleeding gums, poor wound healing and fatigue.

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