Role Of Vitamin C In Human Body – There is no doubt that Vitamin C (Ascorbic Acid) is a well-known water-soluble vitamin for all of us, but do we know how important this vitamin really is and what vital roles it plays in the body?

So, let’s take a closer look at 12 health benefits of ascorbic acid, causes of deficiency (scurvy), symptoms and risk groups, 24 foods rich in vitamin C and suggested daily doses.

Role Of Vitamin C In Human Body

Vitamin C acts as a powerful antioxidant, as it is an electron donor. It fights free radicals and protects cells and DNA from damage caused by oxidation (39, 40).

Pdf] Vitamins As Antioxidants

The TV show “Trust Me I’m a Doctor” tested the behavior of blood antioxidants when drinking antioxidant-rich juices. The result showed that the level of antioxidants in the blood rose sharply within one hour, when the person consumed more antioxidants. However, after four hours, the opposite effect occurred, as the amount of antioxidants in the blood dropped sharply and only recovered within 24 hours.

Therefore, even if the antioxidants we take in our diet neutralize free radicals, drinking more water cannot neutralize them further, because the body has a mechanism to deal with such an immediate boost, and quickly removes additional antioxidants from the blood. . The same thing happened with sugar from the juice: it caused a sudden increase, and then a sudden drop below baseline.

In conclusion, juices and smoothies are best consumed in small quantities, due to their high levels of easily accessible sugar (41). 2. Vitamin C is involved in the formation of collagen

Collagen is the critical component of connective tissue that makes up various parts of the body, including muscles, tendons, ligaments and skin. In addition, it helps maintain the elasticity and durability of the skin and blood vessels.

Solution: Water Soluble Vitamins

However, your body cannot produce collagen without a sufficient amount of vitamin C, as it is one of the unconditionally key factors in collagen synthesis and photoprotection (42).

From an extensive series of animal studies, researchers concluded that this vitamin may be involved in preventing, shortening and alleviating various infections also in humans.

In addition, controlled studies have also shown that vitamin C may relieve and prevent the common cold under certain conditions. There is some evidence that this vitamin may also have effects on other infections, but such data are lacking.

However, the practical importance and effective doses of vitamin C for preventing and treating infections are unknown (43). So do not start self-medication and consult your doctor before taking any nutritional supplements. May boost the immune system

Three Important Biochemical Functions Of Vitamin C In The Human Body

According to an article, vitamin C appears to be able to prevent and treat respiratory and systemic infections by enhancing the functions of various immune cells. According to the same article, if infection needs to be prevented, vitamin C consumption should at least adequately, if not increase, plasma levels (e.g., 100-200 mg/day), boosting cell and tissue levels.

On the other hand, treatment of already established infections requires significantly higher doses (grams) to compensate for the higher metabolic requirement. The role of vitamin C in lymphocytes is poorly understood, but it has been shown to improve the differentiation and proliferation of B and T cells, possibly due to its gene-modulating effects.

Therefore, a deficiency of this vitamin may lead to impaired immunity and increased susceptibility to infection (44).6. May reduce blood pressure

According to a study, in short-term trials, vitamin C supplements reduced systolic blood pressure and diastolic blood pressure. However, long-term trials are still needed (45).

Best Source Of Vitamin C In Foods And Drinks

Results of one study suggest that a high intake of supplemental vitamin C may reduce the incidence of major coronary heart disease (46).

Results of one study indicated that vitamin C supplements alone can effectively control childhood iron deficiency anemia (IDA) (47).

Studies suggest that vitamin C may protect against cognitive impairment and delay cognitive decline in older adults (50, 51). Use of vitamin E and vitamin C supplements together is also associated with a lower prevalence of Alzheimer’s disease (52). However, do not start self-treatment, as more human studies are still needed.

Additionally, results of one study suggest that there may be a potential relationship between vitamin C status and improved mood in young male students (53). Furthermore, several other studies have also shown that supplements with this vitamin may produce antidepressant and mood-enhancing effects (54).

Pdf] Vitamin C: Sources, Functions, Sensing And Analysis

According to a study, taking at least 500 mg of vitamin C daily, for at least 4 weeks, may lead to a significant reduction in blood LDL cholesterol (bad cholesterol) and triglyceride concentrations. However, it did not help raise good cholesterol (HDL) levels (55).

Vitamin C deficiency is defined as a serum concentration of less than 11.4 μmol/L. The prevalence of vitamin C deficiency varies around the world. For example, rates are 7.1% in the United States and 73.9% in northern India. The human body can store about 1,500 mg of this vitamin, and clinical characteristics of deficiency are achieved after this level falls below 350 mg (35). Deficiency risk factors include:

Vitamin C deficiency can lead to a disease called scurvy, which is caused by long-term vitamin C deficiency. Symptoms of vitamin C deficiency may begin to appear after 8 to 12 weeks (1, 2).

2. Not consuming enough vitamin C for one to three months can lead to health conditions such as:

Tasty & Juicy: Top 5 Best Vitamin C Rich Fruits In India

Some symptoms such as fatigue, lethargy, pain, loss of appetite, and confusion should improve within 24 hours of taking the supplement. Other symptoms such as bruising, perifollicular bleeding, bleeding gums, and weakness usually take one to two weeks to improve. However, full recovery is generally expected after about 3 months of taking regular ascorbic acid supplements (2, 4).

%DV – Daily Value (31). Most of the Daily Values ​​(%DV) here in this list are according to NutritionData, for adults or children ages 4 or older, and are based on a 2,000-calorie reference diet. However, your daily values ​​may be higher or lower based on your individual needs. Store foods rich in vitamin C

It is recommended to take vitamin C throughout the day and not take more than one capsule (500 mg) at a time as a dietary supplement. In addition, it is recommended to avoid taking it in the evening, because vitamin C has a stimulant effect and can prevent you from falling asleep.

However, those taking statins should consult a doctor, because large amounts of ascorbic acid may interfere with the action of blood thinners. The upper limit for vitamin C is 2,000 mg per day (33). In conclusion, for most people, a healthy diet should provide adequate amounts of vitamin C.

Vitamin C Deficiency In The Body

Although consuming too much dietary ascorbic acid is likely not harmful, large amounts (more than 1,000 mg per day) of supplements containing ascorbic acid may cause health conditions such as:

NB! The information provided here is for informational purposes only, so do not consider it as healthcare or medical diagnosis and treatment. This information is not a guarantee of the results you want to achieve. Additionally, the information contained herein is not intended to replace the advice of your doctor or other health care professional. What’s more, you should not use it to diagnose or treat a health problem. Before changing or stopping your current medications, treatment or care or taking any nutritional supplements, be sure to consult your healthcare professional or physician before starting any diet or program, or if you suspect you may have a medical condition.

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We use cookies to ensure that we give you the best experience on our website. If you continue to use this site we will assume that you are happy with it. Well, as we all know that raw fruits and vegetables are the richest sources of nutrients. Eating a variety of these healthy foods will help people meet their daily requirements.

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Vitamin C, also called ascorbic acid, plays many important roles in the body. In particular, it is essential for the immune system, helping prevent infection and fight disease.

The human body does not store vitamin C, so people need to get this nutrient from their diet every day. It dissolves in water, and any excess is excreted from the body in urine.

According to the Office of Dietary Supplements (ODS), the recommended daily amount of vitamin C for adults is:

Some experts believe that people should consume much more than the recommended daily allowance for good health. One scientific one

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