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The ten health benefits of vitamin C

Vitamin C

Also known as ascorbic acid or axorbate, it is one of the most studied vitamins in the last 50 years. A search of the scientific literature reveals that since 1968, more than 53,000 studies have been conducted on vitamin C. The findings of these studies indicate that it can help strengthen the immune system and also contribute to the health of the heart and blood vessels, brain and skin, along with many other benefits.

Many scientists believe that at one time humans had the ability to produce vitamin C in the body, but they lost this ability over the years. In fact, all animal species, including most mammal species, are able to produce vitamin C. The exceptions are humans, monkeys and voles. The highest concentration of vitamin C is found in the brain and in the kidneys, 15-50 times more than its concentration in the blood. This makes sense when you consider that vitamin C was first discovered by Albert Saint-Georges in 1928 when he was doing research on the adrenal glands. Vitamin C is an antioxidant , and it also serves as a "cofactor" of enzymes in at least eight important biochemical reactions. .

According to a 2009 study published in The American Journal of Clinical Nutrition , blood tests to measure the level of vitamin C in the blood revealed a deficiency of this vitamin in more than seven percent of people aged six and older. More than half of the subjects did not consume foods high in vitamin C in sufficient quantity. In the past five years I have diagnosed three patients with scurvy, a disease previously diagnosed in British sailors who had limited access to fresh fruit.

The first patient I diagnosed with scurvy was a 40-year-old woman. She smokes (smokers tend to have lower levels of vitamin C), and also admitted that her diet was deficient. She referred because of bleeding from the gums and bleeding easily. After her dentist confirmed that she did not have gum disease, I sent her for a blood test which confirmed a vitamin C deficiency. This led to a diagnosis of scurvy. Her symptoms, the bleeding from the gums and the appearance of hemorrhages, improved after several weeks of taking the vitamin C supplement. In the other two patients, the first symptoms were also numerous hemorrhages.

Risk factors for vitamin C deficiency

  • Poor nutrition
  • Low consumption of fruits and vegetables
  • Smoking tobacco (each cigarette oxidizes about 60 mg of vitamin C)

Vitamin C deficiency symptoms

  • appearance of hemorrhages
  • tiredness
  • depression
  • Bleeding from the gums
  • Arthritis Pain
  • bone pain
  • Muscle aches
  • Edemas

Dietary sources of vitamin C

  • Peppers
  • broccoli
  • Kyle
  • Papaya
  • Oranges
  • Brussels sprouts
  • hotel
  • Kiwi
  • Strawberries

The health benefits of vitamin C

anemia

Iron deficiency anemia is a common phenomenon. It can develop in women with heavy vaginal bleeding, or people who have hemorrhoids, colon polyps or, worse, colon cancer. After diagnosing the cause of anemia, a doctor may recommend taking an iron supplement. When taking an iron supplement, vitamin C should also be taken , as this will help improve iron absorption and also prevent constipation as a side effect of taking iron.

cataract

Yarod is a turbidity of the lens of the eye that is created in the aging process. The good news is that it is preventable. A 2013 study showed that a diet rich in vegetables, fruits and vitamin C may prevent the formation of gout.

Collagen and skin health

Vitamin C has an important role in the production of collagen, the main component of arteries and skin. Collagen is also important for maintaining healthy teeth. Studies have shown that a diet rich in foods rich in vitamin C is beneficial for the skin, teeth and bones. Consuming a diet high in vitamin C is a good way to reach an optimal level of this important antioxidant . Also, the consumption of vitamin C also has many benefits for the skin—a study from 2018 in which subjects took vitamin C and collagen protein orally demonstrated a significant improvement in skin health after only 12 weeks.

In addition, studies show that external application of vitamin C directly to the face and other parts of the body helps prevent aging of the skin as a result of sun damage.

Heart health

As we age, the risk of heart disease increases, which may develop due to blocked arteries. One of the possible symptoms of heart disease is an irregular heart rhythm (which sometimes causes the need for a pacemaker implant). Our daily choices will affect what happens to us in the future. Proper nutrition is important, as studies show that a diet rich in foods rich in vitamin C is good for the heart, and quitting smoking can also have a beneficial effect on heart health—the levels of vitamin C in the blood of non-smokers are 4.3 times higher than in smokers. Most likely because this explains why smoking increases the risk of heart disease and accelerates aging.

Arterial blockage is also known as atherosclerosis, a disease that affects blood flow. A 2017 study published in the Journal of Nutritional Biochemistry demonstrated that wild rose bulbs , which are rich in vitamin C, help prevent atherosclerosis, an early marker of heart disease. Atrial fibrillation is a heart disease in which the heart rhythm is irregular. The risk of this disease increases with age, and atrial fibrillation may also develop after heart surgery. A 2018 study published in the journal Clinical Cardiology showed that patients who received vitamin C after heart surgery had a lower risk of developing atrial fibrillation compared to those who did not receive vitamin C.

Memory

Vitamin C may also help maintain memory, a problem that concerns many people. Dr. Dale Bredesen of the University of California, Los Angeles (UCLA) formulated a comprehensive protocol published in his 2017 book The End of Alzheimer's Disease . Vitamin C is one of the supplements he recommends as part of his natural approach to dealing with Alzheimer's disease. .

An animal study in 2018 demonstrated poor memory in rats exposed to cigarette smoke. But when the rats were given vitamin C before exposure to cigarette smoke, their memory improved. In addition, a 2015 study showed improved recall in sleep-deprived rats that received vitamin C, compared to sleep-deprived rats that did not receive vitamin C. Vitamin C is believed to help prevent oxidative damage to the hippocampus, the area of ​​the brain involved in memory.

periodontal diseases

Gum and tooth diseases are a leading risk factor for heart disease. Gum disease increases the risk of heart attack. A 2018 study showed that vitamin C has an important role in gum health, while a 2015 study showed that vitamin C is an important factor in gum health in the elderly as well.

cold

Vitamin C, also known as ascorbic acid, has been recommended for decades to prevent colds. To date, no cure has been found for colds, but a 2014 study showed that vitamin C may reduce the risk of developing a cold, and also reduce the duration of the disease compared to a placebo (sugar pills). Other studies have shown that people under physical stress are more likely to prevent colds with vitamin C. However, more research is needed in this area. Recommended dose: 500 to 2,000 mg per day.

sepsis (blood infection)

A blood infection, or sepsis, can cause serious illness and even death. The infection can start anywhere in the body, but sepsis often starts from pneumonia, a urinary tract infection, or a skin infection. A 2018 study showed that intravenous administration of vitamin C , along with vitamin B1 and steroids, may help prevent organ damage in patients with sepsis. A 2018 study published in the Journal of Critical Care showed that vitamin C may reduce the level of inflammation in patients with sepsis. There are further studies on this topic that continue to evaluate vitamin C treatment, before medical professionals adopt it.

convulsive diseases

A 2018 study showed that patients with epilepsy, a disease that causes seizures, are at the highest risk of developing nutritional deficiencies, including vitamin C deficiency. This may be related to anti-epileptic drugs.

Side Effects

There are several case reports that vitamin C supplements increase the risk of developing kidney stones. However, this is a rare phenomenon. People who already suffer from kidney stones are advised to avoid vitamin C doses that exceed 1,000 mg per day, because of the possible risk of increasing the production of oxalate and the accumulation of calcium oxalate in the kidneys. In addition, people with iron overload or hemochromatosis should be careful when taking vitamin C, as it Increases the absorption of iron in the digestive system. If you are not sure, contact your doctor.

Drug interactions

Taking aspirin daily appears to result in lower levels of vitamin C in the blood. You should consider taking a vitamin C supplement daily. Chronic steroid treatment (such as prednisone) also lowers vitamin C levels in the blood, as does the use of medications to reduce stomach acidity.

The recommended dose:

Vitamin C in capsules/tablets - 250 to 2,000 mg per day

Vitamin C in powder - 250 to 2,000 mg per day

Vitamin C in gummy candies - 250 to 2,000 mg per day

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