Vitamin C (ascorbic acid) is a water-soluble vitamin. Vitamin C is one of the safest and most effective nutrients, experts say. It may not be the cure for the common cold. But the benefits of vitamin C may include protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.
A recent study published in Seminars in Preventive and Alternative Medicine that looked at over 100 studies over 10 years revealed a growing list of benefits of vitamin C.
"Vitamin C has received a great deal of attention, and with good reason. Higher blood levels of vitamin C may be the ideal nutrition marker for overall health," says study researcher Mark Moyad, MD, MPH, of the University of Michigan. "The more we study vitamin C, the better our understanding of how diverse it is in protecting our health, from cardiovascular, cancer, stroke, eye health [and] immunity to living longer."
Heath benefits
Helps to treat common cold symptoms
the role of vitamin C in preventing cold has always been controversial. several studies have shown that vitamin C can reduce the severity of cold symptoms and the duration of cold. Vitamin C is a natural antihistamine and therefore helps in controlling allergies by reducing the levels of histamine.
It Promotes Hair Health
Vitamin C is one of the most effective nutrients to help grow and strengthen hair. To give your locks a vital dose of vitamin C, blend a partially-boiled sweet potato, a half-cup of gooseberries, three strawberries, and half a small red bell pepper until you get a creamy smooth mixture. Then apply it to your scalp and hair. Leave the mask on for 15 to 25 minutes, and then rinse it off with warm water.
Helps to heal wounds
Vitamin C is an essential factor required for the production of collagen, a protein present in connective tissues of the body (skin, tendons, muscles, ligaments etc). Therefore, vitamin C is especially helpful in healing wounds of all types. From minor cuts to deep wounds, broken bones and burns, vitamin C speeds up the healing process and helps you to recover faster.
Protects against the ill effects of stress
It is official that vitamin C has an important role to play in protecting the brain and nervous system from the harmful effects of stress. This is because sufficient levels of vitamin C are required for the synthesis of stress hormones like adrenaline and nor-adrenaline, which play a role in fight-or-flight mechanism of combating stress.
Helps to lowers cholesterol
Vitamin C plays a crucial role in reducing the level of cholesterol in the blood. It is basically boosts the conversion of cholesterol to bile salts which can be easily eliminated from the body
Improves the flow of blood
Most of the damage caused to the blood vessels during a heart attack is because the blood vessels do not dilate, obstructing the blood flow. Chest pain or angina is also caused by the inability of coronary arteries to dilate. Studies have found that even small doses of vitamin C can help in improving dilation of blood vessels in people suffering from angina pectoris, congestive heart failure and high blood pressure.
Lowers the risk of heart diseases and stroke
Vitamin C has an excellent antioxidant property. It scavenges free radicals that can cause damage to the wall of arteries and increase the risk of heart diseases and stroke. Plus, it also lowers cholesterol and improves blood flow, which also helps to prevent heart diseases.
Regulates sugar levels in diabetics
Although diabetics have a lot of food restrictions to follow, they can surely benefit from foods containing vitamin C. It regulates blood sugar levels and also protects against the complications of diabetes.
Helps in cancer treatment
A study had suggested that high-dose of vitamin C can enhance the cancer-killing effect of drugs used in chemotherapy for cancer patients. Vitamin C has also been found to be target specific unlike other drugs which can harm normal cells as well. Researchers believe that vitamin C can be a safe and cost-effective treatment for ovarian, lung and some other cancers.
It Wards Off Signs of Aging
A 2007 study published in the American Journal of Clinical Nutrition found that middle-aged women who consumed more vitamin C from food sources appeared to have fewer wrinkles and less skin dryness. Experts suggest that vitamin C might delay the signs of aging due to free radical damage.
May reduce the development of neurological disorders
A German study found that the blood levels of vitamin C, beta-carotene and lycopene are were extremely low in patients having with mild dementia. This suggests that boosting vitamin C levels may help in reducing the progression of dementia and other neurological conditions like Alzheimer's disease.
Helps to reduce breathlessness
A study from University of Helsinki, Finland suggested that vitamin C substantially reduces bronchoconstriction, narrowing of airways, caused by rigorous physical activity and exercise. Brochoconstriction can cause symptoms such as cough, wheezing and the shortness of breath.
Improves symptoms of asthma
People having chronic asthma can benefit a lot from vitamin C. Vitamin C, being an antioxidant and antihistamine, improves the function of lungs and airways. It is found that vitamin C doses of 1,000 to 2,000 mg per day may reduce the production of histamines, which contributes to inflammation in asthmatic people.
It Promotes Nail Growth
"Vitamin C helps maintain the integrity of our nails by strengthening our skin, connective tissue, bones, and blood vessel walls," says Loving.
It Helps Prevent Hangnails
Because vitamin C strengthens nails and helps them grow, it can also prevent hangnails. Ingesting vitamin C is the best route for optimal nail health.