The Remarkable Benefits of Vitamin C: From Enhancing Collagen Synthesis to Strengthening Immunity
As the seasonal transition brings about an increased risk of colds and flu, we are often advised to consume ample amounts of vitamin C. This essential nutrient is renowned for its association with good health and immunity. But what exactly does vitamin C do for our bodies, and why is it a topic of frequent discussion? In this article, we present the key benefits of vitamin C as compiled by Everyday Health, a trusted American health information media.
Enhances Skin Elasticity and Collagen Synthesis
According to the National Institutes of Health (NIH), vitamin C is vital for the synthesis of collagen, the most abundant protein in our bodies. Collagen plays a crucial role in supporting the health of tissues, including hair, skin, nails, tendons, ligaments, and organs. As we age, the body’s collagen production diminishes, leading to reduced skin elasticity, the formation of wrinkles, and a decrease in wound healing abilities. Consuming vitamin C supports collagen synthesis and helps maintain skin elasticity. In fact, studies have shown that topical application of vitamin C can increase collagen production, resulting in a rejuvenated and youthful appearance.
Powerful Antioxidant with Anti-Aging and Disease-Preventing Properties
Vitamin C is widely recognized as a potent antioxidant. It combats free radicals, unstable molecules with higher energy levels than normal oxygen, which can wreak havoc when present in excess. Antioxidants play a vital role in neutralizing these harmful free radicals. Additionally, vitamin C bolsters the immune system by protecting the body from oxidative stress and reducing the risk of tissue damage. Insufficient intake of vitamin C weakens immunity and increases susceptibility to various illnesses. During seasonal transitions, ensuring an adequate vitamin C intake can significantly enhance immunity and reduce the likelihood of catching a cold. While vitamin C cannot cure a cold, it can aid in a speedy recovery.
Improves Cognitive Function and Supports Cancer Treatment
Vitamin C also facilitates the synthesis of neurotransmitters in the brain responsible for transmitting signals within the body, thereby enhancing cognitive function. Consequently, it plays a crucial role in maintaining overall brain health.
Moreover, vitamin C has demonstrated usefulness in cancer treatment. While the exact relationship between vitamin C and cancer prevention is still under investigation, maintaining a diet rich in fruits and vegetables containing ample vitamin C has been linked to a reduced risk of certain types of cancer. Additionally, studies have shown that high doses of vitamin C, when taken alongside anticancer drugs, can assist in fighting breast cancer cells. However, it is worth noting that the doses used in these studies were higher than what can typically be obtained through diet or supplements.
Facilitates Iron Absorption and Improves Eye Health
Vitamin C promotes the absorption of iron in the body. Iron is essential for proper growth, development, and the transport of oxygen throughout the body. It also plays a role in hormone production.
Furthermore, vitamin C plays a crucial role in maintaining eye health. According to the American Optometric Association, regular intake of vitamin C can reduce the risk of developing cataracts and slow the progression of age-related macular degeneration (AMD). Incorporating a daily nutritional supplement of 500 mg of vitamin C with antioxidant properties has been shown to delay disease progression in AMD patients. As always, it is advisable to consult with an ophthalmologist before initiating long-term vitamin C supplementation for this purpose.
Including Vitamin C-Rich Foods in Your Diet
To harness the diverse health benefits of vitamin C, it is essential to incorporate foods rich in this nutrient into your daily diet. Excellent sources of vitamin C include bell peppers, citrus fruits, kiwi, broccoli, tomatoes, and Brussels sprouts. The US National Institutes of Health (NIH) recommends a daily intake of 75 mg of vitamin C for adult women and 90 mg for adult men.
Helps collagen synthesis, improves cognitive function of the brain, strengthens immunity, etc.
Entered 2023.11.06 20:00 Views 2 Entered 2023.11.06 20:00 Modified 2023.11.06 15:19 Views 2
Vitamin C, which is abundant in oranges, has various health benefits such as anti-aging and improved immunity.[사진=클립아트코리아]We often hear that we should eat a lot of vitamin C during the seasonal change when colds, flu, etc. are common. Vitamin C is one of the important nutrients associated with immunity and health. Vitamin C, what on earth does it do to our body, so why is it something people talk about so often? In the season when vitamin C becomes more important, we present the main benefits of vitamin C compiled by Everyday Health, an American health information media.
Helps skin elasticity and collagen synthesis
According to the National Institutes of Health (NIH), vitamin C is essential for our body to synthesize collagen. Collagen is the most abundant protein in the body and plays an important role in tissues such as hair, skin, nails, tendons and ligaments as well as organs. As aging progresses, the skin’s ability to produce collagen decreases and existing collagen molecules are destroyed, causing the skin to lose elasticity, wrinkles to form, and wound healing ability to decrease. At this time, consuming vitamin C to support collagen synthesis will help maintain skin elasticity. In fact, there are research results that confirm when vitamin C is applied topically to the skin, collagen production increases and the skin looks younger.
Antioxidant that prevents aging and diseases … Strengthens the immune system
Vitamin C is one of the representative antioxidants. Oxygen that is more unstable and has a higher energy than normal oxygen is called active oxygen It occurs naturally when people breathe, but it can become a problem if there is too much. Getting rid of excess free radicals is an antioxidant, and substances that play this role are antioxidants.
Vitamin C also helps boost immunity. As previously mentioned, vitamin C is an antioxidant that supports the immune system by protecting the body from oxidative stress and reducing the likelihood of tissue damage. On the contrary, if you do not have vitamin C, your immunity will decrease and your chances of catching various diseases will increase. That’s why we emphasize vitamin C intake during seasonal changes. If you eat enough vitamin C, your immunity will increase and your chances of catching a cold will decrease. Even if it doesn’t cure a cold, it can help you recover quickly.
Improves brain function and helps treat cancer
Vitamin C also helps the brain synthesize neurotransmitters that transmit signals to other parts of the body and the brain’s cognitive functions. This means that it is also effective in maintaining brain health.
Also, vitamin C is useful in treating cancer. According to the Mayo Clinic in the United States, maintaining a diet rich in fruits and vegetables rich in vitamin C reduces the likelihood of developing certain types of cancer. However, it is not yet clear whether this is directly related to vitamin C or a result of healthy eating habits. Although the relationship between vitamin C and cancer prevention has not been clearly proven, vitamin C has been confirmed to be useful in the treatment of cancer. According to a study published in Anticancer Research, taking high doses of vitamin C along with anticancer drugs can help fight breast cancer cells. However, it is noted as a limitation that the study involved receiving high doses of vitamin C, which is difficult to consume through diet or nutritional supplements.
Iron absorption rate ‘smoggy’, eyes also ‘lantern’
Vitamin C also promotes the absorption of iron in the body. Iron supports proper growth and development and transports oxygen throughout the body. It also helps produce certain hormones.
According to the American Optometric Association, vitamin C can reduce the risk of developing cataracts and slow the progression of age-related macular degeneration (AMD). Taking 500 mg of vitamin C daily as a nutritional supplement slows disease progression in AMD patients due to its antioxidant effects. However, if you want to take vitamin C long-term for this purpose, it is best to consult an ophthalmologist first.
Eat lots of oranges, kiwi, peppers, etc.
To enjoy these various health benefits, it is important to eat well by adding foods rich in vitamin C to your daily diet. Foods rich in vitamin C include bell peppers, citrus fruits, kiwi, broccoli, tomatoes, and Brussels sprouts. According to the US National Institutes of Health (NIH), it is recommended that adult women consume 75 mg of vitamin C and adult men consume 90 mg of vitamin C per day.
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