The benefits of Vitamin C

While the debate may continue on about the benefits, and recommended dosage, of Vitamin C, research has shown that there are several ways in which taking Vitamin C can improve your overall health. While deficiency of Vitamin C is rare, (and is primarily seen in malnourished adults), and overdosing is non-toxic, adding the right amount of Vitamin C to your diet, can be beneficial in many ways.Here are some of the proven benefits of adding Vitamin C to your diet.

• Wound healing- It is well established that Vitamin C, is necessary for the growth, development, and repair of all body tissues. It is also involved in many body functions, including formation of collagen, absorption of iron, the immune system, wound healing, and the maintenance of cartilage, bones, and teeth.
• Antioxidant protection-Vitamin C is one of many antioxidants that can protect against damage that is caused by harmful molecules called free radicals, as well as toxic chemicals, and pollutants like cigarette smoke. Free radicals can build up and then contribute to the development of health conditions such as cancer, heart disease, and arthritis.
• Colds-While Vitamin C may not be the cure for the common cold, research has shown that it can help prevent more serious complications. Studies have shown that there is clear evidence, that taking Vitamin C when you have a cold, or the flu, can reduce your risk for further complications, such as pneumonia and other lung infections.
• Stress-Vitamin C has also been found to be beneficial to individuals, whose immune system was weakened due to stress. In addition, because Vitamin C is one of the nutrients that is highly sensitive to stress, (and is the first nutrient to be depleted in alcoholics, smokers, and obese individuals), it makes it an ideal marker for overall health.
• Skin aging-Vitamin C has now been touted as the new fountain of youth. This is because it affects cells on the inside and outside of the body.Studies have found that higher Vitamin C intakes were associated with a lower likelihood of a wrinkled appearance, dryness of the skin, and a better skin-aging appearance.
• Stroke-Research has shown that those people, with the highest concentrations of Vitamin C in their blood, were associated with a significantly lower stroke risk, than those with the lowest concentrations.While the reasons for this are not completely clear, what is clear is that people who eat plenty of fruits, and vegetables, have higher blood levels of Vitamin C. It has been speculated that those people who either supplement their diet with Vitamin C in pill form or by eating more fruit and vegetables possibly have a higher intake of other nutrients that are potentially beneficial to health, such as fiber and other vitamins and minerals, thereby reducing their risk of stroke.
• Improvement of macular degeneration-This is a medical condition. which usually affects older adults, that results in a loss of vision in the center of the visual field (the macula), because of damage to the retina. Some studies have shown that for patients suffering from this problem, an increase in Vitamin C (done through supplements), can result in improved vision.

As a final note, anyone considering supplementation should know that Vitamin C is not stored in the body (excess amounts are excreted), so overdose is not a concern. However it is still important not to exceed the safe upper limit of 2,000 milligrams a day, to avoid stomach upset and diarrhea. Because Vitamin C is easily absorbed both in food, and in pill form, and it can enhance the absorption of iron when the two are eaten together.