Vitamin C

Vitamin C or ascorbic acid is a water-soluble vitamins, and one of the most effective and safe nutrients, as it plays an important role in maintaining the health of the body’s connective tissue, in addition to being a powerful antioxidant, and the body does not produce vitamin C on its own and does not store it either. Therefore, it is recommended to take it in abundance through nutritional supplements or its natural sources of food, such as fruits and vegetables; To avoid its deficiency, which increases the risk of developing immune deficiency, or cardiovascular diseases, vitamin C has many benefits that accrue to the body, especially the skin, and this is what will be discussed in detail in this article.[١][٢]

Vitamin C sources

Vitamin C can be obtained by taking nutritional supplements, but according to the American Dietetic Association, it is necessary to do as much as possible to eat a lot of fruits and vegetables rich in vitamin C before starting to take nutritional supplements,[٣] The most prominent of these foods are as follows: [٤]

  • cantaloupe;
  • Citrus fruits and juices.
  • kiwi;
  • manga.
  • Papaya.
  • pineapple;
  • Strawberries, raspberries, blueberries, and cranberries.
  • watermelon;
  • Broccoli, Brussels sprouts, and cauliflower.
  • Green and red pepper.
  • Spinach, cabbage, kale, and other leafy greens.
  • Sweet and white potatoes.
  • Tomato and tomato juice.
  • yellow gourd;

Vitamin C benefits

Vitamin C benefits for skin

Among the most prominent benefits of vitamin C for the skin:[٥]

  • Protecting the skin from the damages of exposure to sunlight and ultraviolet rays, such as sunburn, the development of harmful free radicals, and skin cancer.
  • Reducing wrinkles and other signs of aging, by stimulating the skin to produce hydroxyproline and hydroxylysine, which are needed to bind molecules that produce collagen, which is necessary to rejuvenate the skin and make it more youthful.
  • Helping wounds heal quickly, it replaces damaged tissues to speed up the healing process.
  • Protecting the skin from the formation of dark spots, pigmentation and swelling, in addition to lightening dark areas such as age spots or freckles and making the skin look smoother and younger.
  • Improving the structure and appearance of the skin and increasing its elasticity, as vitamin C increases the production of elastin, which helps to treat and protect skin cells and increase its thickness, which contributes to maintaining the skin’s moisture and increasing blood circulation in the skin.

Vitamin C benefits for the body

  • Reducing the severity of colds and preventing any more serious complications such as pneumonia.[٣]
  • Reducing the risk of strokes.[٣]
  • Prevention of scurvy, caused by a severe deficiency of vitamin C, and the most prominent symptoms of which are weak connective tissues, bones and blood vessels.[٢]
  • Reducing high blood pressure in the body.[٢]
  • Helping dilate blood vessels in cases of atherosclerosis, congestive heart failure, high cholesterol, angina pectoris, or high blood pressure, which also improves cardiovascular health.[٢]
  • Treating some eye disorders such as cataracts, as taking vitamin C increases the blood supply to the eye area.[٢]
  • Reducing the chances of developing several types of cancer, such as cancer of the lungs, mouth, vocal cords, throat, colon, rectum, stomach, or esophagus, and this is done through high consumption of vegetables and fruits.[٢]
  • Improving mood, as vitamin C plays an important role in the production of neurotransmitters, in addition to its role in the proper functioning of the brain.[٢]
  • Enhance the health of the body’s immune system.[٢]
  • Reducing asthma symptoms, and protecting against pollution damage that often leads to asthma.[٢]
  • Helping treat diabetes, as several studies have shown that one of the main causes of diabetes is low levels of vitamin C, in addition to its role in the processing of glucose and insulin.[٢]
  • Fighting free radicals and their health damages, which include: cancer, heart disease, or arthritis, and these radicals are formed when exposed to radiation, smoking, etc.[١]
  • Improve physical performance and increase muscle strength.[١]
  • Improving the efficiency of mineral absorption in the body.[١]
  • Reducing the risk of developing gout, which is a condition of arthritis and often affects the big toe, as it becomes painful, stiff and inflamed.[١]

Symptoms of Vitamin C deficiency

Vitamin C deficiency can cause the following symptoms:[١][٤]

  • Scurvy is a rare disease that largely affects the elderly who suffer from malnutrition.
  • Anemia.
  • Bleeding from the gums or nose.
  • Inability to fight infection and heal wounds.
  • Dry and brittle hair.
  • Dry, scaly and rough skin.
  • bruising;
  • Gingivitis.
  • Weakness in tooth enamel.
  • Weight gain due to a slow metabolism.
  • Joint pain and swelling.
  • The appearance of dry red patches on the skin.
  • Weakened immune system.
  • Gastrointestinal disorders such as leaky gut and autoimmune diseases.

Side Effects When Taking Vitamin C Supplements

Symptoms that may occur when taking vitamin C supplements are as follows:[٤]

  • Skin redness and warmth.
  • Headache.
  • Nausea, vomiting, or diarrhea.
  • Upset stomach during or after eating.
  • Feeling of general weakness.

Tips and precautions before taking a vitamin C supplement

You should tell your doctor if you have any of the following conditions before taking vitamin C or ascorbic acid supplements:[٦]

  • Pregnancy, planning to become pregnant, or breastfeeding.
  • Take prescription or over-the-counter medications, other nutritional supplements, or herbs.
  • Allergy to certain medicines, foods, or other substances.
  • Diseases such as: diabetes or kidney stones.

the reviewer

  1. ^ a b c c c h Dr. Josh Ax, “Vitamin C Foods, Signs of Deficiency, & Health Benefits”, Edited.
  2. ^ a b c c c h d th y organicfacts, “15 Amazing Vitamin C (Ascorbic Acid) Benefits”, Edited.
  3. ^ AP Kathleen M. Zelman, MPH, RD, LD, “The Benefits of Vitamin C”, Edited.
  4. ^ a b t everydayhealth, “What Is Vitamin C (Ascorbic Acid)?”, www.everydayhealth. Edited.
  5. ↑ Arshi Ahmed, “25 Amazing Benefits Of Vitamin C For Skin, Hair And Health”, Edited.
  6. ↑ Drugs, “Ascorbic acid”, Edited.

Vitamin C benefits for skin

writing – on the date : – Last updated: 2022-06-13 21:54:01