Health Benefits of Vitamin C
The health benefits of vitamin C are impressive! While most people are familiar with the health benefits of vitamin C being a natural immune system booster, it does much more! I have used vitamin C to get rid of dark circles under my eyes, increase my energy, and seemingly curb my appetite. And, being a huge fan of these health benefits of vitamin C, over the years I have taken substantial amounts.
Vitamin C, also known as ascorbic acid, is naturally found in fresh low carb fruits and low carb vegetables. According to research, we generally consume about 90 percent of vitamin C in our diet via fruits and veggies. Some researchers suggest taking at least a 500 milligram supplement in addition to eating 9 servings of fruits/veggies per day. Therefore, it is a good idea to take a daily vitamin C supplement when your fruit and veggie intake is lower than usual. Otherwise, a person on a really strict low carb diet for a lengthy period of time may not get all of the health benefits of vitamin C and may even develop a vitamin C deficiency.
Interesting, the recommended daily dose of vitamin C is 75-90 milligrams. However, a vitamin C deficiency is when we have less than 350 milligrams of vitamin C in our diet each day. According to WebMD, research has shown that a person should take a minimum of 500 milligrams of vitamin C per day with the suggested upper limit being 2,000 milligrams. Taking a higher amount than this is not toxic or harmful, but it can result in diarrhea if your body does not need it.
Role in The Body
Vitamin C plays an essential role in the growth, development, and repair of our body tissues! It is necessary for many body functions including the production of certain kinds of collagen in the skin, blood vessels, and other body tissues. It is also needed for the absorption of iron, wound healing, and the maintenance of our bones, teeth, and cartilage. Therefore, in an extreme case, a person may experience bleeding, detached gums, ulcers, and nose bleeds as a result of a vitamin C deficiency. In less extreme cases, a person with a vitamin C deficiency may experience fatigue, easy bruising, sensitive gums, joint pain, and slow wound healing. Since vitamin C is not produced or stored in the body, we must include this water-soluble vitamin in our diet everyday.
1. Minimize Signs of Aging
One of the most popular health benefits of vitamin C is its ability to reduce signs of aging. It does so in a variety of ways. However, the primary reason is that vitamin C increases collagen production. Collagen is responsible for keeping our skin tight and firm and thereby visibly reduce the appearance of wrinkles. The second main reason will be discussed.
2. Increase Immune System Function
Vitamin C is needed for the production of white blood cells. Our white blood cells are like the body’s “clean-up” crew when germs like bacteria and viruses enter the body or when we cut or puncture the skin. With an increased production of white blood cells, the body can be restored to health faster.
3. Collagen Production
Vitamin C is also required for the production of collagen – they work hand-in-hand. Therefore, even if you have an abundance of collagen protein supplements in your diet, its effectiveness will be limited to the availability of vitamin C. Therefore, taking a vitamin C supplement may be particularly important for those on a strict keto low carb diet or when recovering from an injury or wound. I enjoy eating and making vitamin c enhanced keto collagen gummy bears.
4. Potent Antioxidant
Another one of the health benefits of vitamin C is it being a potent antioxidant. Antioxidants are “free radical” scavengers. Since free radicals can build up in the body and cause health conditions like cancer, hearth disease, arthritis and other autoimmune problems, vitamin C helps the body maintain its health and vitality. In this way, one of the health benefits of vitamin C becomes it being an anti-inflammatory agent.
As you can see, there are many health benefits of vitamin C! It not only boosts our immune system function, but it can also help reduce painful achy joints caused by inflammation and a lack of collagen production. And, as a low carb diet can reduce weight drastically, vitamin C supplements can enhance the production of collagen and help keep the skin firm. I hope you have enjoyed learning about the health benefit of Vitamin C.