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Benefits of Vitamin C

Detailed Health Benefits of Vitamin C

One of the primary benefits of vitamin C is to prevent the disease scurvy. Scurvy leads to the formation of liver spots on the skin, spongy gums, bleeding, anemia, loss of teeth and eventual death if not treated. Vitamin C is essential to a healthy diet. Studies have shown that the benefits of vitamin C may include preventing more serious complications from the common cold, protection against immune system deficiencies, cardiovascular disease, prenatal health problems, and stress.

Plants and fruit are a good source of vitamin C but the concentration of vitamin C varies widely depending on the vegetable or fruit chosen, the length of time since it was picked, storage conditions, etc. Some of the highest concentration of the vitamin is found in rose hips, and Kakadu plum. Other good sources include various citrus fruits and juices, tomatoes, broccoli, sweet potatoes, dark leafy greens, and so on. Vitamin C is also found in liver and some other cuts of meat.

The North American Dietary Reference Intake is 90 mg per day for an adult male, 75 mg per day for an adult female, but no more than 2000 milligrams per day. Most food pyramids show 9 servings of fruit and/or vegetables should be consumed daily but most people do not consume the required servings on a continual basis. Some studies have shown that only 10 to 20% get the recommended nine daily servings.

Only a limited amount of vitamin C is stored by the human body, and it can become depleted if fresh supplies are not consumed. Large quantities of sugar in the body can slow absorption, and vitamin C chemically decomposes under certain conditions. Cooking vitamin C rich food may reduce the vitamin C content by 60%. The water-soluble vitamin dissolves into the cooking water. However, vitamin C is widely used as a food additive. It is the most widely taken supplement and a standard ingredient in multivitamins, and available in a vast variety of forms.

If you’re considering taking a Vitamin C supplement to obtain the benefits of Vitamin C consult with your doctor first and make sure your physician knows your diet and what other medication is being taken. Always remember that a lot of vitamins and minerals can be toxic when consumed in larger amounts than recommended and supplements can easily put you into these dose ranges if you’re already getting enough from natural sources.