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Vitamin C: - Vital of the ‘Vital-amines’




Vitamins are vital nutrients for our body. It is essential for the proper and normal growth of the body. Some are water soluble while some are fat soluble. The multifunctional vitamin C is excellent for the body. One or the other way it is beneficial for the skin, hair, eye and most of other parts of the body. Vitamin C has many impressive reasons which will surely drag anyone’s mind towards citrus fruits as they are rich in vitamin C. As these vitamins are not produced by the body it is taken by the body from external sources. Citrus fruits, veggies, red and green peppers, tomatoes, broccoli, and greens are some sources of vitamin C.

Want vitamin C? – try these fruits, veggies and some supplements too!

  • Broccoli, Brussels sprouts, and cauliflower.
  • Green and red peppers.
  • Spinach, cabbage, turnip greens, and other leafy greens.
  • Sweet and white potatoes.
  • Tomatoes and tomato juice.
  • Winter squash.
  • Grapefruit
  • Mandarin
  • Oranges
  • Other citrus fruits
  • Vitamin C can also be supplemented, as its easily available in the market. People who are allergic to certain forms of ascorbic acid can try for the supplemented one.

Health benefits

  • Prevents muscle tissue damage due to exercise
  • Improves blood circulation
  • Strong antioxidants and increase calcium levels
  • Prevents and treat the common cold
  • Helps improve iron deficiency
  • Its different from other immunity boosters
  • Helps to treat cataract
  • Reduces wrinkles and age lines

Prevents muscle tissue damage due to exercise:

After a heavy workout, it is obvious that our muscles get tired and damaged. If you really care about your fitness and want to get rid of those muscle aches after a strenuous exercise, then vitamin C is the right choice for you. Several studies [1] have shown that intake of vitamin c supplement on a regular basis before starting the workout can help alleviate oxidative stress, damage to the muscles and soreness too. In simple words, it may alleviate the severity of your muscle aches and thus makes your workout a bit easier. It even fastens the recovery time of the muscle damage.

Improves blood circulation -Alleviates hypertension, cardiovascular diseases, postural tachycardia etc.

Vitamin C can improve the blood circulation. It alleviates oxidative stress. It can help with blood pressure issues like hypertension which is the most common form of disease worldwide. People suffering from hypertension are likely to suffer from cardiovascular diseases, which might be very dangerous. Studies have shown that vitamin C may help lower blood pressure in those with and without high blood pressure. It also helps improve the blood circulation in the patients suffering from postural tachycardia syndrome [2]. It also reduces the risk of cardiovascular diseases to a certain extent.

Strong antioxidants and increases calcium levels

Anti-oxidants are very helpful for the entire body. They destroy free radicals which cause oxidative stress. This oxidative damage might lead to diseases like cancer, strokes, cardiovascular issues as well as anti-oxidants. Vitamin C is highly rich in anti-oxidants. It is always advised by the doctor to eat food rich in vitamin C. It also enhances the absorption of calcium in the body. Calcium is included in many buffered vitamin C supplements which gives dual benefits.

Prevents and treat the common cold:

It’s very common in winter to suffer from cold or flu. This is normally the upper respiratory infections. Vitamin C is still under controversies for- whether it cures a common cold or not. To erase this doubt, physicians ascertain that common cold can’t be exactly cured by Vitamin C but the duration of cold can be alleviated. There is a study which showed the effect of vitamin C on people which reduced the duration of a cold when administered 8g/day of Vitamin C [3]. It showed an improvement when taken at a larger dose at the onset but for later 3 days it was taken in smaller doses and it did not produce substantial effect. Hence, dose and the administration time is very important for reaping the maximum benefits of Vitamin C.

Helps improve iron deficiency;

It is believed that Iron absorption is enhanced in the presence of vitamin C. Vitamin C also helps to synthesize RBC. There is a vital connection between vitamin C and iron absorption. Hence it helps people suffering from anemia. Vitamin C also known as ascorbic acid acts as a reducing agent to facilitate iron absorption from the GI tract. The combination of vitamin C and iron leads to a formation of iron chelate complex enhancing the solubility of iron in the small intestine [4].

It is different from other immunity boosters

If you are suffering often from cold and flu, kill it with vitamin C supplements. Everyone knows vitamin C is an excellent infection fighter during colds and flu which improves our immunity. Vitamin C has the capacity to enhance the number and efficacy of which are body’s defender cells. Studies have shown that vitamin C supplements have helped to counteract colds and flu and thus enhancing the immunity [5].

Helps to treat cataract:

Cataract is basically an eye disease where the lens of the eye becomes cloudy due to oxidation over a long period of time. According to WHO, cataract is one the main reason for blindness in the world. Vitamin C supports the eye health. It promotes healthy gums, capillaries, cartilages, and teeth. It also supports the health of blood vessels of the eye. Some researchers showed that women taking a daily supplement with a dosage of 364 mg experienced a 57 percent reduction in their risk of certain types of cataracts [6]

Reduces wrinkles and age lines;

Wrinkles and age lines destroy the beauty of the face. Rather than using cosmetics to get rid of skin problems, it’s better to take vitamin C supplement because this excellent antioxidant might show fast and positive results.

Market insight:

As vitamin C has great benefits it is growing in popularity. It is being used in food industries, cosmetics, pharmaceuticals etc. It is estimated that the global vitamin market may surpass USD 10 billion by 2024. Everyone is becoming fitness conscious and there is an increase in supplement consumption, so vitamin C market size may show a great growth in the future [7].

Author: Sonali Pradhan

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