Vitamin A is essential for good health. As you may know, getting enough of this nutrient promotes healthy vision (hence all the buzz about eating carrots for eagle eyes). It also plays a major role in supporting your immune and reproductive systems.
Sarah Garone, NDTR
An apple a day keeps the doctor away. But what about oranges? Citrus fruits are loaded with the antioxidant vitamin C, which has been linked to an improved immune system, wound healing and even preventing arthritis. Perhaps your rheumatologist has recommended a vitamin C regimen every day.Unlike some other vitamins, our bodies can’t make vitamin C, so we need to obtain it from our diets. When we don’t get enough vitamin C, we can experience fatigue, slower healing and more infections. According to the Arthritis Foundation, taking vitamin C may help prevent inflammatory arthritis. Unfortunately, when it comes to vitamin C, you can definitely have too much of a good thing.
This is how the vitamin C arthritis-connection could be affecting you.
The Dangers of Too Much Vitamin C
In 2004, Duke researchers found that when patients with osteoarthritis consumed high amounts of vitamin C, they were more at risk for developing bone spurs and joint damage. This was due to a protein in the blood triggered by vitamin C. Because a vitamin C deficiency can put you at a higher risk of developing arthritis, it’s important to find the right balance.
How Much Is Too Much?
The Office of Dietary Supplements recommends 90 milligrams of vitamin C for men and 75 milligrams for women each day, and the Arthritis Foundation agrees. This amount fulfills your body’s need for the vitamin without overdoing it.
The Best Sources of Vitamin C
It’s best to skip the supplements and opt for real foods instead. Vitamin C supplements like Emergen-C contain significantly more vitamin C than the recommended daily amount, which could put you at risk for arthritis complications.
Start with fresh fruits and vegetables. Of course, citrus fruits are a great source of vitamin C but watch the milligrams. Eating one whole orange will deliver 97 milligrams of vitamin C!
For men, one heaping cup of fresh broccoli will take care of your daily vitamin C requirements. For women, a baked potato has enough daily vitamin C
The important sources of vitamin C are citrus fruits such as oranges and grapes. [1] Strawberries, raspberries, cabbages, cauliflowers, other leafy vegetables, red peppers, potatoes, broccoli, chilies, watercresses, parsley, brussels sprouts, cantaloupes, mange touts, and kiwi fruits are also rich sources of this vitamin. Cooking food at low temperatures and for a shorter period is important to keep the vitamin C preserved and beneficial.
The health benefits of this amazing antioxidant are explained in detail below:
Scurvy is caused by an insufficient intake of ascorbic acid. The symptoms of scurvy appear due to the weakening of connective tissues, bones, and blood vessels that include collagen. [2] Vitamin C, a powerful antioxidant, is required for the production of collagen.
A 2013 report published in the Cochrane Database of Systematic Reviews suggests that ascorbic acid enhances the immune system of our body, which protects us from cold and cough. [3] The study also showed that when administered regularly, vitamin C reduces the duration of colds. Besides, it facilitates the absorption of iron and, therefore, strengthens the body’s resistance to infection. It also fights against viruses.
Vitamin C is one of the safest and most effective nutrients. Photo Credit: Shutterstock
People with hypertension are at high risk of developing cardiovascular diseases. According to a 2012 research published in the American Journal of Clinical Nutrition, vitamin C intake helps in lowering the body’s blood pressure in the short term. [4]
Treatment with vitamin C has effectively resulted in the proper dilation of blood vessels in the cases of atherosclerosis, congestive heart failure, high cholesterol, angina pectoris, and high blood pressure. Dr. Melissa A. Moser, University of Connecticut, USA, in her 2016 report published in the International Journal of Molecular Sciences, carried out epidemiologic research on vitamin C to study its potential role in cardiovascular diseases. [5] Results have found that the supplements of this vitamin improve blood vessel dilation and protect cardiovascular health.
Lead toxicity is a severe health problem found mostly in children, especially in urban areas. Abnormal development and growth have been found in some children who are exposed to lead. They develop behavioral problems, learning disabilities, and also tend to have a low IQ. It may damage the kidneys and increase blood pressure in adults. [6] Vitamin C supplements can reduce the blood lead level.
Cataracts are the most common conditions of visual problems. A decrease in the level of vitamin C in the lens of the human eye has been found more common when cataracts are present. Excessive intake of ascorbic acid increases the blood supply to the ocular areas of the body. According to the American Optometric Association, when Vitamin C is consumed with other essential nutrients, it can slow the progression of age-related macular degeneration (AMD) and visual acuity loss. [7]
According to the National Cancer Institute, some clinical trials have shown that when cancer patients are given a high dosage of vitamin C, they show improved quality of life and fewer side effects. [8] However, other studies say that it is better to abstain from this treatment until the effects are fully studied. [9]
Vitamin C helps in reducing the risk of stroke, a type of cardiovascular disease. A diet full of vegetables and fruits supplies a good quantity of this vitamin, which maintains an appropriate blood pressure level. [10] It also protects the body from free radicals which could be the reason for the stroke.
Vitamin C plays a key role in the production of neurotransmitters like norepinephrine. They affect the mood of a person and are critical to the proper functioning of the brain. A 2013 study [11]conducted by Canadian researchers revealed that short-term therapy with vitamin C improves mood and reduces psychological distress in those acutely hospitalized patients with a high prevalence of suffering from hypovitaminosis.
Immunity is another important benefit of this vitamin. Vitamin C is widely known for its contribution to the immune system and its stimulation of white blood vessels in the body. [12]
Vitamin C helps repair wounds. It facilitates the growth of the connective tissues, which speeds up the process of healing wounds. [13]
Ascorbic acid helps reduce the symptoms of asthma. It helps to protect against the harmful effects of pollution on the human body, which often results in asthma-like symptoms. [14]EDITOR’S PICK
According to a report [15] published by the Indian Journal of Medical Research, results show that daily intake of 1000 mg supplementary vitamin C can be beneficial in reducing blood glucose levels in people with type 2 diabetes, reducing their risk of complications.
An adequate amount of ascorbic acid is essential for the protection of blood vessels from the damage that free radicals can cause them. This could be a major cause of a heart disease called atherosclerosis. [16] Vitamin C acts as a preventative agent against this heart disease, as well as various other cardiac problems.
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