Vitamin C: Essential Nutrient or Overrated Supplement? Facts, Myths, and Daily Recommendations
Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that cannot be stored in the body and must be absorbed on a regular basis through food.
In addition to dissolving in water, vitamin C is sensitive to high temperatures and is fully lost when boiled in water.
What is the Purpose of Vitamin C?
Vitamin C, also known as ascorbic acid, plays an important role in numerous metabolic activities as well as the creation of amino acids, hormones, and collagen.
Vitamin C strengthens the immune system and helps the body prevent cancers, particularly stomach cancer, by blocking the formation of carcinogenic chemicals. The neutralization of free radicals also depends on its intake.
Which foods contain vitamin C?
Vitamin C is mostly present in fresh foods, specifically oranges, strawberries, mandarins, kiwis, lemons, spinach, broccoli, tomatoes, and peppers.
To reap the best advantages of vitamin C, these foods should be refrigerated for no more than 3-4 days and consumed fresh or minimally cooked.
What is the daily vitamin C requirement?
The typical daily requirement for vitamin C is 75 mg in adult men and 60 mg in women, which might be increased if you are pregnant or breastfeeding.
Vitamin C insufficiency
A shortage of vitamin C, also known as ascorbic acid, causes scurvy, an illness that was once common among sailors who lived on ships and did not eat fresh foods for months on end.
Apathy, anemia, and loss of appetite are the initial symptoms of scurvy. Other symptoms include bleeding gums, tooth loss, muscle soreness, and subcutaneous hemorrhages.
Excess Vitamin C
An excessive intake of vitamin C, also known as ascorbic acid, which can be caused by an unbalanced diet or supplement usage, can result in renal difficulties, stone formation, or an iron overload because vitamin C stimulates its absorption.
An overabundance of vitamin C can cause symptoms such as headaches, heartburn, vomiting, diarrhea, gastritis, and stomach cramps, as well as weakness, disorientation, and unexpected hot flashes.
Is it true that vitamin C helps treat colds?
When you have the flu, it is widely believed that consuming vitamin C in adequate amounts can help you get rid of the cold.
In truth, vitamin C has no therapeutic characteristics and so does not appear to be able to prevent or treat colds.
Vitamin C, also known as ascorbic acid, is well-known for its potential to shorten the duration of a flu attack. However, caution should be exercised regarding its intake to avoid kidney problems.
