What are the properties and benefits of vitamin C? Vitamin C is very important for the health of the body, skin, face and hair growth. The most important benefits and Vitamin C properties, strengthening the body’s immune system, protecting the skin, building collagen, strengthening hair roots and fighting free radicals. If you want to read more about the benefits of vitamin C, in this article we explained about the unique benefits of vitamin C for the health of the body, skin and hair, then stay with Zoom Life.
Why is vitamin C important?
Vitamin C or ascorbic acid is a water-soluble vitamin that cannot be produced in the human body. This issue makes it an essential micronutrient for humans, which must be received through their daily diet. Vitamin C also acts as an antioxidant in the body and protects cells from damage caused by harmful chemicals known as free radicals.
Your body does not produce vitamin C by itself and is not even able to store this vitamin; As a result, it is very important to consume a lot of fruits and vegetables containing vitamin C in your daily diet.
Benefits of vitamin C for the body
1. Strengthening the immune system
Vitamin C helps produce lymphocytes and phagocytes, which are white blood cells that protect the body against infection. It also enables white blood cells to do their job effectively.
2. Fight against free radicals
Vitamin C is one of the antioxidants that can prevent damage caused by dangerous molecules called free radicals, as well as dangerous chemicals and pollutants such as cigarette smoke. Free radicals can build up in the body and contribute to diseases such as cancer, heart disease, and arthritis. Free radicals are produced when your body breaks down food or when you are exposed to cigarette smoke, tobacco, or radiation.
3. Reducing the risk of heart disease
Risk factors for heart disease include high blood pressure, bad cholesterol, and high triglycerides. Taking a certain amount of vitamin C can moderate the amount of these high-risk factors and ultimately reduce the risk of many heart-related diseases.
4. Help absorb iron and fight anemia
Vitamin C helps absorb iron. Some experts advise people with iron deficiency anemia to take vitamin C supplements along with iron tablets. A study conducted in 2020 looked at 432 people with iron deficiency anemia. These people were taking iron supplements.
Some people took vitamin C along with iron supplements and some did not. Iron levels increased in both groups. Therefore, it can be said that taking vitamin C supplements for this purpose is unnecessary.
5. Fight against cold and flu
Research shows that vitamin C is effective as a preventive agent against colds or shortens the duration of this disease. This vitamin helps by raising the body’s immune system as an effective substance in preventing or shortening the period of colds.
You can prevent colds by taking 1000 mg of vitamin C daily and cure your cold by taking 4000 mg per day. There is also very good evidence that taking vitamin C during colds and flu can reduce the risk of more complications such as pneumonia and lung infections.
6. Reducing the risk of cataracts
Vitamin C may help reduce the risk of cataracts and slow the progression of macular degeneration. However, more research is needed in this field. Researchers believe that oxidative stress may be the cause of both mentioned complications, so the benefits we mentioned may be due to the antioxidant activity of vitamin C.
7. Reducing the risk of stroke
The results of a study published in the American Journal of Clinical Nutrition have shown that people who have enough vitamin C in their blood are 42% less likely to have a stroke than other people. Consuming fruits and vegetables increases the level of vitamin C in the blood, so try to increase the amount of fruits and vegetables you consume in a day.
8. Reducing the risk of gout
Vitamin C reduces the risk of developing gout, a type of painful arthritis. In this disease, the foot becomes stiff, swollen and painful due to the increase of uric acid and crystal formation in the joint.
Properties of vitamin C for skin and face
9. Making collagen
Vitamin C is one of the components needed to make hydroxyproline and hydroxylysine. Our body needs these chemical compounds to bind the molecules that produce collagen. The mentioned compounds also increase the elasticity and firmness of the skin. Lack of collagen makes the skin look dull and dead. Collagen from the base rejuvenates the skin and reduces wrinkles and signs of aging.
10. Scar healing
Vitamin C helps the body produce collagen and is present in the skin, muscles and other tissues. If you consume too little vitamin C, your wound healing process will slow down because your body’s ability to produce collagen will decrease. If your vitamin C levels are low, your doctor may recommend vitamin C supplements when you have an injury.
11. Sunburn treatment
The antioxidant properties of vitamin C play an important role in the composition of collagen and help to treat sunburn. Oral vitamin C intake or topical vitamin C intake can help improve diseases. Of course, you should note that vitamin C should only be used as an additive to sunscreen and not as a substitute for it.
12. Protection against skin infections
Vitamin C has the ability to heal wounds and when it reaches the skin in sufficient quantity, it protects your skin against skin rashes and skin infections. Also, taking vitamin C by lowering the level of histamine in the bloodstream fights against allergens that cause skin rashes. Histamine causes allergy symptoms such as watery eyes and red skin.
13. Eczema treatment
A suitable method for treating eczema is the combination of vitamin C and zinc. If you have eczema, taking 500 to 1000 mg of vitamin C and 15 mg of zinc daily can be a good supplement for you.
14. Acne treatment
One of the properties of vitamin C is to reduce inflammation. Vitamin C kills bacteria on your skin without harming the surrounding healthy skin. By taking vitamin C to treat acne, inflammation and redness are reduced and acne manifestations disappear faster.
Properties of vitamin C for hair
15. Prevent hair loss
Vitamin C is a water-soluble vitamin and therefore, unlike fat-soluble vitamins, it cannot be stored in the body. Therefore, to benefit from the benefits of vitamin C, you should include it in your diet regularly. The collagen produced helps keep your hair firmly attached to your scalp.
16. Helps hair growth
At the root of each strand of hair, the follicle is made up of a collection of cells that divide and grow. Some of these cells form the hair shaft, which causes hair growth. Maintaining the health of hair follicles is of great importance; For this purpose, providing a sufficient amount of vitamin C for the follicles is one of the ways to achieve this goal.
17. Reducing hair dryness and frizz
Sometimes, dry hair and frizz can be a sign of vitamin C deficiency. This issue is not only unpleasant, but it can increase the rate of hair loss. To prevent this process, it is recommended to consume 75 to 90 mg of vitamin C daily.
18. Dandruff treatment
Hair follicles are often blocked due to dandruff, dryness and scaling of the scalp. This can damage the hair follicles and inhibit its growth. Vitamin C helps fight scalp bacteria. Vitamin C eliminates dandruff, helps to get rid of damaged follicles and causes new hair growth.
19. Strengthening hair roots
Hair is made of keratin protein and grows permanently from the root side which is inside the follicle. Vitamin C gives your hair follicles the collagen they need to continue growing and strengthens the hair roots. Vitamin C also helps hair to become stronger by absorbing iron.
20. Prevent premature graying of hair
Vitamin C not only reduces hair loss, but also helps maintain natural hair color by preventing premature graying. In fact, one of the causes of white and weak hair is free radicals. According to research, vitamin C is a strong antioxidant that protects hair against these radicals.
Symptoms of vitamin C deficiency
Lack of vitamin C in the body shows itself in different ways. Although the signs and symptoms of vitamin C deficiency are not so troublesome, the result of long-term vitamin C deficiency can be very dangerous; Therefore, you need to be very careful about it.
Vitamin deficiency symptoms C are:
- rapid bruising of the skin;
- inflammation of the gums;
- bleeding gums;
- delay in wound healing;
- swelling of the gums;
- Dryness and fragility of hair;
- creating red spots on the skin;
- Weakness of the immune system;
- Digestive diseases such as diarrhea and autoimmune disease;
- weight gain due to slowing down of metabolism;
- Swelling in the joints.
Who is at risk of vitamin C deficiency?
People who are at risk of vitamin C include the following groups;
- People who smoke or are exposed to secondhand smoke.
- Babies who are not breastfed and eat formula.
- People who do not consume different foods in their diet.
- People who have some diseases.
Complications of vitamin C deficiency
The most important complications caused by vitamin C deficiency are:
- weakness and fatigue;
- bad temper;
- rough and rough skin;
- red and shiny hair follicles;
- spoon-shaped nails with red dots and lines;
- joint pain and swelling;
- unusual bruising;
- reducing the speed of wound healing;
- bleeding gums;
- Weakness of the immune system.
Foods containing vitamin C
Fruits and vegetables are the best sources of vitamin C. By eating a variety of foods that are mentioned below, you can absorb the recommended amount of vitamins. Citrus fruits (such as oranges and grapefruit) and their juice, as well as green and red peppers and kiwi, other fruits and vegetables such as broccoli, strawberries, cantaloupe, baked potatoes and tomatoes that contain vitamin C. Some foods and drinks are enriched with this vitamin. To find out if vitamin C has been added to certain food products, read the product label.
The amount of vitamin C in food decreases with long storage in the refrigerator and cooking. Steaming or microwaving food reduces vitamin C levels in food less than cooking. Fortunately, the best sources of vitamins, namely fruits and vegetables, are usually eaten raw.
How much vitamin C should be consumed daily?
The amount of vitamin C needed by the body depends on age. The average amount of vitamin C recommended for different ages is shown in the table below:
|From birth to 6 months||40 mg|
|Children from 7 to 12 months||50 mg|
|Children 1 to 3 years old||15 mg|
|Children 4 to 8 years old||25 mg|
|Children aged 9 to 13||45 mg|
|Adolescents aged 14 to 18 (boys)||75 mg|
|Adolescents aged 14 to 18 (girls)||65 mg|
|Pregnant teenage women||80 mg|
|pregnant women||85 mg|
|Lactating teenage women||115 mg|
|Lactating women||120 mg|
If you smoke, add 35 mg of vitamin C to the above amounts to calculate the recommended amount of vitamin C.
Is taking too much vitamin C dangerous?
Usually, excess vitamin C is excreted through urine. But if you use vitamin C frequently, you should know that consuming too much of it causes frequent urination, kidney stones and diarrhea. Also, excessive consumption of this vitamin in the form of medicine causes digestive disorders, the risk of oxalate stones in the urinary tract, and the body’s addiction to consuming a large amount of this medicine.
Vitamin C is an antioxidant and nutrient that is very important for maintaining the health of the body. Some people use vitamin supplements, however it is best to check with your doctor before using them to make sure they are safe.