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Vitamin C. It's a nutrient we've all heard of, linked to everything from fighting the common cold to glowing skin. But what exactly does vitamin C do, and is there real science behind the hype?
Absolutely! Vitamin C, also known as ascorbic acid, is an essential nutrient our bodies can't produce on their own. We need to get it from our diet, and it plays a crucial role in many bodily functions. Here's a breakdown of the science-backed benefits of vitamin C:
1. Immune System Champion: This is a big one. Vitamin C supports various aspects of the immune system. It helps white blood cells function properly, which are essential for fighting off infections [1]. Studies suggest vitamin C might even shorten the duration of the common cold, though it won't necessarily prevent you from getting sick altogether [2].
2. Collagen King: Vitamin C is a key player in collagen production. Collagen is a protein that provides structure and support to your skin, bones, and tissues [3]. Adequate vitamin C intake can help keep your skin looking youthful and promote wound healing.
3. Iron Absorption Ally: If you struggle with iron deficiency, vitamin C can be your friend. It enhances the absorption of iron from plant-based sources like leafy greens and beans [4]. This is especially important for vegetarians and vegans who rely solely on plant-based iron.
4. Antioxidant Avenger: Vitamin C acts as an antioxidant, protecting your cells from damage caused by free radicals. Free radicals are unstable molecules that contribute to the aging process and various health problems [5].
5. Heart Health Hopeful: Studies suggest vitamin C may play a role in promoting heart health. It might help lower blood pressure and reduce the risk of heart disease by improving blood vessel function [6].
So, how much vitamin C do you need? The recommended daily intake (RDI) for adults is 75mg for women and 90mg for men [7].
Luckily, incorporating vitamin C into your diet is easy! Here are some excellent sources:
* Citrus fruits (oranges, grapefruits, lemons)
* Bell peppers
* Strawberries
* Kiwifruit
* Broccoli
* Papaya
Can you get too much vitamin C? While rare, very high doses from supplements can cause side effects like diarrhea and nausea. It's generally safe to stick to recommended intake levels and focus on getting your vitamin C from a balanced diet.
The Takeaway: Vitamin C is a powerful nutrient with a range of science-backed health benefits. Including plenty of fruits and vegetables in your diet is a delicious way to ensure you're getting enough vitamin C to keep your body functioning optimally. Remember, a healthy you is a happy you!
*Here are the sources for the science-backed benefits of Vitamin C mentioned in the blog:
[1] National Institutes of Health. Vitamin C [NCCIH Website].
[2] Hemilä, H. (2017). Vitamin C and the common cold. British journal of nutrition, 108(S1), S163-S173.
[3] Mayo Clinic. Vitamin C. [Mayo Clinic Website]. Accessed April 26, 2024.
[4] National Institutes of Health. Vitamin C [NCCIH Website]. Accessed April 26, 2024.
[5] National Institutes of Health. Office of Dietary Supplements. Vitamin C [NCCIH Website]. Accessed April 26, 2024.
[6] Carr AC, Cook NR. The beneficial effects of vitamin C on endothelial function in healthy young adults. Am J Clin Nutr. 2000;71(2):593-7.
[7] National Institutes of Health. Vitamin C [NCCIH Website]. Accessed April 26, 2024.
