Ascorbic acid, another name for vitamin C, is a crucial nutrient that is needed for many bodily functions. Its strong antioxidant properties make it an important component of many body processes, such as wound healing and the upkeep of bones, cartilage, skin, and blood vessels.
The Benefits of Vitamin C
Vitamin C has strong antioxidant properties that aid in defending cells against oxidative stress caused by free radicals. Free radicals are unstable molecules that have been connected to chronic illnesses like cancer and heart disease through oxidative stress.
Immune Support: It is common knowledge that vitamin C helps to strengthen the immune system. It stimulates the production of white blood cells, which are essential for fighting infections. Furthermore, it improves the performance of phagocytes, which are cells that take up harmful bacteria and other particles.
Skin Health: The synthesis of collagen, a protein that gives skin, hair, and nails structure, depends on ascorbic acid. Sufficient levels of vitamin C can minimize wrinkles and increase skin elasticity, giving the appearance of younger skin.
Vitamin C improves the body’s ability to absorb non-heme iron, which is the kind of iron present in plant-based diets. This is especially crucial for people who eat a vegetarian or vegan diet.
Cardiovascular Health: Vitamin C can minimize the risk of heart disease by lowering inflammation and oxidative stress. It also enhances endothelial function and lowers blood pressure.
Wound Healing: Vitamin C plays a critical role in wound healing because it is necessary for the synthesis of collagen. It facilitates tissue maintenance and repair, which speeds up the healing process following wounds.
Dietary Sources of Vitamin C
Vitamin C is abundant in various fruits and vegetables. Here are some of the richest sources:
Citrus Fruit: Oranges, lemons, limes, and grapefruits are well-known for their high vitamin C content.
Berries: Strawberries, raspberries, blueberries, and blackberries are excellent sources.
Kiwi: This small fruit packs more vitamin C than an orange.
Cruciferous Vegetables: Broccoli, Brussels sprouts, and cauliflower are rich in vitamin C.
Leafy Greens: Spinach, kale, and Swiss chard provide significant amounts.
Capsicum/Peppers: Red, green, and yellow bell peppers are among the highest in vitamin C content.
Deficiency and Supplementation
Scurvy, which is characterized by anaemia, gum disease, bruising, and poor wound healing, can be brought on by a vitamin C deficiency. Even though scurvy is uncommon in developed nations, insufficient vitamin C intake can nevertheless lead to less than ideal health outcomes. Supplementation may be a good choice for people who find it difficult to obtain adequate vitamin C from their diet alone. There are several forms of vitamin C supplements on the market, such as tablets, capsules, and powders.
Vitamin C is an essential nutrient that helps with many aspects of health, such as strengthening the immune system and improving skin hydration. A diet high in fruits and vegetables, along with supplements when needed, can help ensure adequate intake, which can help maintain optimal health and prevent deficiency.
Yvette is a qualified Naturopath and Nutritionist, MINDD Practitioner, member of the Naturopaths and Herbalists Association of Australia.
Yvette specialises in the treatment of gut health and digestive complaints, skin issues, mood disorders, hormonal concerns, fatigue, and more.
Yvette consults Australia-wide.