Most people know vitamin C is good for fighting off a cold, but it does so much more. Registered dietitian Devon Peart explains why it’s important to get enough of the essential nutrient.
Large clinical studies have shown that low vitamin C intake is associate with an increase risk of certain cancers, inflammatory conditions and heart disease. The exact reason for this isn’t fully understood. Fildena 100 and Fildena 150 are best medicines to treat erectile dysfunction in men.
It’s Good for Your Eyes
The vitamin C found in fruits and vegetables is important to the health of your eyes. It is need for the production of collagen, which helps to form healthy blood vessels, including those that run throughout your eye. This nutrient also promotes the healing of wounds and is need for the growth and maintenance of muscle, cartilage and bone.
Studies have shown that higher intakes of vitamin C are associate with reduced risk of gout, a condition characterized by elevated blood concentrations of uric acid. Vitamin C may also help reduce the risk of developing cataracts.
Registered dietitian Devon Peart explains that “Vitamin C works as an antioxidant, protecting cells from damage and aging.” She adds that it is recommend to get your vitamin C from food sources rather than supplements because the body cannot store this vitamin and any excess is excreted in urine. Some good sources of Vitamin C include oranges, tomatoes, leafy greens and berries.
It’s Good for Your Bones
The body doesn’t produce vitamin C, so it’s important to get it from foods. Dietary sources include citrus fruits, berries, tomatoes, potatoes, peppers, cabbage and spinach. Vitamin C is also available as a dietary supplement. Getting too little vitamin C can cause scurvy, which causes anemia and poor wound healing. Vitamin C also helps the body absorb iron.
Vitamin C is a water-soluble vitamin with powerful antioxidant properties. It protects indispensable molecules such as proteins, lipids and carbohydrates from damage cause by free radicals that are generat during normal metabolism or due to exposure to toxins (e.g., cigarette smoke and certain chemotherapy drugs). Additionally, vitamin C can help regenerate other antioxidants such as vitamins E and beta-carotene. Epidemiologic studies suggest that a higher intake of dietary vitamin C may lower the risk of most cancers. However, clinical trials have generally not shown a significant effect.[3]
It’s Good for Your Heart
Most of us are familiar with vitamins for muscle growth as an essential nutrient that helps prevent and treat the common cold, but there’s so much more this little molecule can do. Registered dietitian Devon Peart, RD, MHSc explains some of the lesser-known ways this powerhouse nutrient supports your health.
For example, a recent study found that those who consumed the most vitamin C had lower levels of cholesterol and triglycerides, per a 2021 article published in Frontiers in Physiology. Additionally, vitamin C may improve heart disease risk factors by dilating blood vessels and allowing for more efficient blood flow.
It’s also the primary water-soluble antioxidant in plasma and tissues, protecting indispensable molecules such as proteins, lipids (fats), carbohydrates, nucleic acids (DNA and RNA) from damage by free radicals and reactive oxygen species that are generate during normal metabolism, during active immunity, or from exposure to certain toxic chemicals, including some chemotherapy drugs and cigarette smoke. Epidemiologic studies have also found that dietary intake of vitamin C is associate with reduce cancer risk, possibly by limiting the formation of carcinogens and modulating immune response [1,2].
It’s Good for Your Immune System
Vitamin C is one of the most powerful antioxidants in our body and helps defend against many disease states. It plays a role in many enzymatic reactions and acts as a cofactor for multiple biosynthetic and gene regulatory enzymes. Vitamin C also participates in redox recycling of other important antioxidants such as vitamin E and protects indispensable molecules such as proteins, lipids, carbohydrates and nucleic acids from damage.
It enhances the function of immune cells and may protect against cancer by modulating oxidative stress. Epidemiologic studies have reported an inverse association between dietary intake of vitamins C and E and the incidence of lung, breast, colon or rectal cancer as well as cardiovascular disease.
While there are many supplements on the market that claim to boost your immunity during this COVID-19 pandemic, it’s best to get all of your vitamins and nutrients from food – especially fruits and vegetables. A diet that includes fresh produce, low-fat dairy and protein-rich foods such as beans, nuts, seeds and fish will help keep your immune system strong.
