Vitamin C’s Amazing Health, Nutritional Benefits and Sources

Vitamin C Definition

Ascorbic acid commonly referred to as vitamin C is a water-soluble type of vitamin that is found in fruits, vegetables, and vitamin supplements. Vitamin C is a vital nutrient involved in the repair of tissues and helps the immune system function effectively.

It’s the first vitamin to be chemically produced and is prescribed to people with vitamin c deficiency as vitamin supplements.  Correct storage of ascorbic acid is key since it’s an unstable compound. Poor storage and overcooking food may reduce the ascorbic acid content in them.

Vitamin C And Iron

Iron is an essential mineral for optimum body functioning. When iron is absorbed in the blood, it helps transport oxygen all over the body with the help of red blood cells. There are two forms of iron;

• heme iron_is the most readily absorbed form found in animals.
• Nonheme iron_ isn’t easily absorbed, found in plant sources.

Ascorbic acid increases the absorption of both heme and nonheme iron, thus preventing diseases caused by iron deficiency such as anemia.

Ascorbic acid Sources

This type of vitamin is available in two main forms, natural(vegetables and fruits) and artificial sources(supplements), namely;

1. Vegetables; bell pepper, papaya.
2. Fruits; kiwi fruit, strawberries
3. Dietary Supplements; ascorbic acid, sodium ascorbate, and calcium ascorbate

Ascorbic Acid Foods

Foods rich in ascorbic acid help with preventing and treatment of various diseases such as scurvy. Vitamin C is present in various natural sources which include; fruits, vegetables, and breast milk.

Foods With Vitamin C

Vitamin C is present in different foods such as; kales, Australian Kakadu plums, sweet potato, rose hips, guava, tomatoes, mustard spinach, lemons, pawpaw, broccoli, cantaloupe, cauliflower.

Ascorbic Acid Rich Foods

Various foods not only have different nutrition values to the body but also different nutrition levels. That is, different foods have different levels of vitamin C present. Examples of foods rich in vitamin C are:

• Vegetables; broccoli, brussels sprouts, spinach, cabbage
• Citrus fruits; orange, lemon, grapefruit.

Vitamin C In Orange

Oranges are an example of citrus fruits that contain high levels of ascorbic acid which helps in the manufacture of collagen that aids in forming strong ligaments, bones and fight skin damage caused by the sun and pollution.

How Much Ascorbic Acid Is present In An Orange

Oranges contain ascorbic acid that helps in boosting the immune system, but just what amount of vitamin C is present in one orange? A medium-size orange of mass 130 grams contains about 70 mgs of ascorbic acid. One single orange supplies nearly 100% of the recommended dietary intake of vitamin C.

Vitamin C Drinks

The human body is not designed to produce its own vitamin C, as a result, doctors advice on the consumption of food products that are rich in ascorbic acid. Different drinks and juices have a high ascorbic acid concentration such as; citrus juices_ orange juice, carrot juice, unsweetened pineapple juice.

Ascorbic Acid Supplements

Supplement is a product that contains vitamin additives that are used to improve a patient’s nutrition and ascorbic acid levels. These supplements are available as tablets, capsules and food additives. Examples of compounds that have vitamin C supplements include; ascorbic acid, calcium ascorbate, and sodium ascorbate. Vitamin C supplements may also be used to prevent common cold.

Vitamin C Liposomal

Liposomal Vitamin C is an ascorbic acid dietary supplement that helps in supporting the immune function of the body and repairing body tissues.

Ascorbic Acid Powder

This is a powdered form of vitamin C that is used as a cosmetic product to help with improving one’s skin health and appearance. Ascorbic acid powder is a more stable form of ascorbic acid and is used with other compounds for effective skincare.

Ascorbic Acid Serum Benefits

The serum is the plasma part of the blood that does not contain blood cells. Ascorbic acid serum contains vitamin C nutrients and may help in skincare treatment. Through constant use of facial and skin serum rich in vitamin C, one can achieve cosmetic and health benefits such as:

• Reduced facial and skin spots.
• Prevent skin sagging.
• Protect the skin from harmful UV rays from the sun.
• Reduces the death of premature cells.
• It has hydrating properties thus giving the skin a glowing appearance.
• Create and enhance a more even skin complexion.
• Help in fastening the wound healing process.

Ascorbic acid serums need to be manufactured and stored in a standard controlled environment to prevent the break down of their nutrients.

Vitamin C Liquid

Ascorbic acid liquid is a dietary supplement that helps in the absorption of iron and the treatment of scurvy.

Ascorbic Acid Benefits For Skin

Foods rich in ascorbic acid have strong antioxidant properties that boost the immune system. Ascorbic acid helps in the healing of wounds faster and strengthening the skin’s defense system.

Facial Care And Ascorbic Acid

Vitamin C is vital in boosting collagen production thus is used in skincare ingredients for protection. Facial serums with ascorbic acid ingredients help in eliminating signs of aging on the face such as wrinkles, minimizes(if not eliminates) visibility of dark spots, protect the face from harmful ultraviolet rays of the sun and hydrate the face for enhanced radiance/glow and texture.

Ascorbic Acid Health Benefits

Health benefits related to vitamin C intake include:

1. Helps with lowering blood pressure; ascorbic acid increases the passage of urine in order to remove excess sodium and water from the body which lower blood pressure.
2. Acts as a strong antioxidant; Antioxidants boost the immune system by protecting white cells from harmful molecules.
3. Ascorbic acid reduces uric acid levels in the blood which may develop into gout if not controlled.
4. Vitamin C helps in boosting the immune system as it encourages the production of white blood cells that help in fighting foreign materials and infection in the blood.
5. It helps in improving and protecting one’s memory.

6. Reduces the risk of anemia through increased iron absorption.

Ascorbic Acid Nutritional Benefits

It boosts nutrition and helps in preventing different diseases such as heart diseases. These nutrition benefits include:

1. Ascorbic acid helps reduces the risk of heart diseases by lowering blood pressure.
2. Helps with weight loss; people with high ascorbic acid levels have a high-fat mass loss tendency than those with low vitamin C levels. So, if your thinking about losing weight, consider adding foods rich in Vitamin C to your work out plan.
3. Vitamin C helps in giving the user good physical health by protecting and healing the skin from wounds.

Vitamin C Deficiency

This is the lack of adequate ascorbic acid in a person’s body. This may be as a result of general under-nutrition. Scurvy_characterized by general weakness and sore limbs_is caused by a severe deficiency in vitamin C. You can spot ascorbic acid deficiency through; dry damaged skin, easy bruising and bleeding gums. The daily intake value for ascorbic acid is 90 mg. The need for intake of more ascorbic acid can be as a result of smoking and iron deficiency.

Side Effects Of Excess Ascorbic Acid

Different body fluids dissolve ascorbic acid and transport it to other body parts. Ascorbic acid supplements contain high levels of vitamin C which prove impossible for the human body to absorb all, thus accumulating in body tissues. Accumulated ascorbic acid has negative health effects on the body such as:

• Digestion problems; diarrhea, nausea, heartburn.
• Iron overload may damage the heart, liver, pancreas.
• Kidney stones.

Excess ascorbic acid is removed from the body through urine and increased ingestion of foods rich in vitamin C rather than using ascorbic acid supplements.