Importance of Vitamin C in Health and Nutrition

Benefits of vitamin C


According to scientists, vitamin C is one of the safest and most effective nutrients. Though it is not a cure-all for the common cold, vitamin C may protect against immune system deficits, cardiovascular disease, fetal health issues, eye illness, and even skin aging. For adults, the tolerated upper intake level (the most amount you can take in a day that is unlikely to cause harm) is 2000 mg per day.


Vitamin C, or ascorbic acid, is a water-soluble vitamin. This means that it dissolves in water and is delivered to the body’s tissues but is not well stored, so it must be taken daily through food or supplements.


Vitamin C aids in the control of infections and the healing of wounds, and it is a potent antioxidant capable of neutralizing damaging free radicals. It is required for the production of collagen, a fibrous protein found in connective tissue that is woven throughout the body’s neurological, immunological, bone, cartilage, blood, and other systems. The vitamin aids in the production of many hormones and chemical messengers that are employed in the brain and nerves.


Vitamin C is an antioxidant that protects your cells from the impacts of free radicals, which are molecules formed when your body digests food or is exposed to cigarette smoke and radiation from the sun, X-rays, or other sources. Free radicals may play a role in the prevention of cardiovascular disease, cancer, and other disorders.


Vitamin C is a powerful antioxidant that can increase the antioxidant levels in your blood. This may lower the risk of chronic diseases such as heart disease.


Vitamin C supplements have been shown to reduce blood pressure in both healthy and hypertensive persons.


Supplementing with vitamin C has been related to a lower risk of heart disease. These supplements may reduce risk factors for heart disease, such as excessive levels of LDL (bad) cholesterol and triglycerides in the blood.


Vitamin C-rich meals and supplements have been associated with decreased uric acid levels in the blood and a lower risk of gout.


Vitamin C may improve immunity by enhancing white blood cell function, fortifying your skin’s defensive system, and hastening wound healing.


Low vitamin C levels have been related to an increased risk of memory and cognitive impairments such as dementia, whereas a high intake of vitamin C through foods and supplements has been found to have a protective impact.


Although vitamin C has many known advantages, it has not been shown to prevent the common cold, lower the risk of cancer, protect against eye problems, or treat lead toxicity.


The daily maximum of vitamin C for all adults is 2,000 mg. Although excessive dietary vitamin C is unlikely to be hazardous, excessive vitamin C supplementation may cause: Diarrhea.

What is the best source of vitamin C?

The finest sources of this vitamin are fruits and vegetables.

  • Citrus (oranges, kiwi, lemon, grapefruit)                        
  • Bell peppers
  • Strawberries
  • Tomatoes
  • Cruciferous vegetables (broccoli, Brussels sprouts, cabbage, cauliflower)   
  • White potatoes and sweet potatoes
  • Dark leafy greens
  • Papaya
  • Mango
  • Watermelon
  • Blueberries                    


Did You Know?

Vitamin C boosts the absorption of nonheme iron, which is present in plant foods like leafy greens. A small glass of 100% fruit juice or a vitamin-C-rich dish with meals will assist in increasing iron absorption.


Heat and light can both degrade vitamin C. Cooking at high temperatures or for lengthy periods of time might degrade the vitamin. Because it is water-soluble; the vitamin can also leach into cooking liquids and be lost if not consumed. Cooking procedures that use as little water as possible, such as stir-frying or blanching, can help to preserve the vitamin. Raw foods at their full maturity contain the highest vitamin C.

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