12 Benefits of Vitamin C

Vitamin C, essential in our daily diet, is a true superhero among vitamins. With its powerful ability to strengthen the immune system, it’s a fundamental component in keeping us healthy.

In this article, we’ll dive deep into the benefits vitamin C offers your body, how to get it through food, and what happens when there’s a deficiency in this essential nutrient. Keep reading!

What is vitamin C and what is it for?

La vitamina C, también conocida como ácido ascórbico, es un nutriente esencial para el organismo. No puede ser producida ni almacenada por nuestro cuerpo, por lo que debemos obtenerla a través de la Vitamin C, also known as ascorbic acid, is an essential nutrient for the body. It cannot be produced or stored by the body, so we must obtain it through food or supplements.

It is a water-soluble vitamin, meaning it is eliminated through urine and not stored in the body. Therefore, it must be consumed regularly to maintain adequate levels.

Functions of vitamin C

This vitamin plays several important roles in the body:

• It’s a powerful antioxidant that helps protect our cells from damage caused by free radicals — harmful molecules produced during metabolism or due to sun exposure and pollution.
• It’s essential for collagen production, a protein that supports the health of skin, bones, tendons, ligaments, and blood vessels.
• It plays a key role in wound healing and the absorption of iron, a mineral vital for red blood cell production.
• It supports the immune system by stimulating the production of white blood cells that fight infections.

Benefits of vitamin C

Vitamin C offers many health benefits due to its role in various biological functions. Some of the most notable are:

Strengthens the immune system

Vitamin C stimulates the production of white blood cells (leukocytes), especially neutrophils, lymphocytes, and phagocytes — key players in fighting infections.

It not only increases their production but also enhances their function — improving their ability to move toward infection sites, engulf pathogens, and release infection-fighting chemicals.

Boosts collagen production and wound healing

According to Moores (2013), vitamin C is essential for collagen production, a protein that provides strength and stability to the skin, bones, tendons, ligaments, and blood vessels — and plays a vital role in healing wounds.

But how does this happen? How does vitamin C help produce collagen? Basically, in the following way:

• Collagen is made from amino acids, and vitamin C is required to convert two of them — lysine and proline — into the building blocks of collagen.
• As an antioxidant, vitamin C protects the cells that produce collagen from free radical damage.

Supports skin health

Collagen production stimulated by vitamin C also helps maintain healthy skin by supporting hydration, elasticity, and firmness.

Aids in recovery from the common cold

Some research suggests vitamin C may help prevent or reduce the duration of colds. However, more studies are needed to confirm this.

Protects against aging

As a powerful antioxidant, vitamin C acts as an anti-aging ally, protecting cells from free radical damage, which contributes to the aging process. It helps keep your skin and body youthful and can reduce fine lines.

Helps control high blood pressure

Vitamin C has been shown to help lower blood pressure in people with and without high blood pressure. However, while these results are promising, it is unclear whether the effects on blood pressure are long-term.

May reduce the risk of heart disease

Many factors increase the risk of heart disease, including high blood pressure, high levels of triglycerides or LDL (bad) cholesterol, and low levels of HDL (good) cholesterol. Vitamin C may help reduce these risk factors.

An analysis of 9 studies, involving a total of 293,172 participants, found that after 10 years, people who took at least 700 mg of vitamin C per day had a 25% lower risk of heart disease compared to those who did not take a vitamin C supplement.

However, scientists were not certain whether people who consumed foods rich in vitamin C also generally led healthier lifestyles than the other participants.

Prevents iron deficiency

Iron is an important nutrient that serves various functions in the body. It is essential for the production of red blood cells and the transport of oxygen throughout the body.

Vitamin C supplements can help improve the absorption of iron from the diet. In fact, consuming just 100 mg of vitamin C can enhance iron absorption by 67%. Therefore, it can help reduce the risk of anemia among individuals prone to iron deficiency.

Supports hair health

Vitamin C plays a crucial role in strengthening hair follicles, resulting in longer hair that is more resistant to dryness and split ends. Additionally, by promoting better iron absorption, it contributes to overall hair health.

Strengthens nails

Incorporating vitamin C into your daily diet helps strengthen nails from the root, promoting healthy and resilient growth.

Protects against sun damage

While it's essential to continue using sunscreen, vitamin C offers an additional layer of protection against UV rays. It also helps fade dark spots and other signs of sun damage by limiting melanin production in the skin.

Boosts vitamin E

Vitamin C is essential for the regeneration of vitamin E, enhancing its antioxidant properties and protecting the body against free radicals.

Which foods contain vitamin C?

Citrus fruits are well known for their vitamin C content. However, there are other foods that contain even higher amounts.

Below is a list of foods and their vitamin C content per 100 mg:

1. Chile pepper: 242 mg.
2. Guava: 228 mg.
3. Yellow bell pepper: 184 mg.
4. Blackcurrant: 181 mg.
5. Red bell pepper: 128 mg.
6. Parsley: 133 mg.
7. Cabbage: 93 mg.
8. Raw broccoli: 89 mg.
9. Kiwi: 85,1 mg
10. Brussels sprouts: 85 mg.
11. Papaya: 60.9 mg.
12. Strawberry (known as "frutilla" in Argentina): 59 mg.
13. Orange: 59 mg.
14. Pineapple: 47.8 mg.
15. Grapefruit: 38 mg.
16. Melon: 36.7 mg.
17. Mango: 36.4 mg.
18. Spinach: 28.1 mg. 

It is important to note that vitamin C is sensitive to heat and air, so it is best to consume these fruits and vegetables raw or cook them for a short time to preserve their vitamin content.

How many mg of vitamin C should I take daily?

The daily dose depends on several factors such as age, condition, and even lifestyle. The U.S. National Institutes of Health (NIH) recommends the following:

• Infants up to 6 months: 40 mg.
• Infants 7 to 12 months: 50 mg.
• Children 1 to 3 years: 15 mg.
• Children 4 to 8 years: 25 mg.
• Children 9 to 13 years: 45 mg.
• Teenage boys (14 to 18 years): 75 mg.
• Teenage girls (14 to 18 years): 65 mg.
• Adult men: 90 mg.
• Adult women: 75 mg.
• Pregnant women: 85 mg.
• Breastfeeding women: 120 mg.
• Smokers: should add 35 mg more to their recommended dose.

It is very unlikely that excessive consumption of vitamin C from food would have a harmful impact on health. However, high doses from supplements can cause side effects such as: diarrhea, headaches, vomiting, nausea, heartburn, or abdominal cramps. That is why it is not recommended to consume more than 2,000 mg per day.

What are the consequences of vitamin C deficiency?

Vitamin C deficiency in the body can cause various health problems. This condition is known as hypovitaminosis C, and in extreme cases can lead to scurvy, a disease that was very common among sailors in the past who went on long voyages without access to fresh foods.

The early symptoms of vitamin C deficiency may include:

• Fatigue.
• Muscle weakness.
• Joint pain.
• Swollen or bleeding gums.
• Reduced ability to fight infections.
• Weight gain.
• Dry skin.

If the deficiency persists and leads to scurvy, symptoms may include:

• Anemia.
• Swelling.
• Severe joint pain.
• Bleeding gums (gingivitis).
• Tooth loss.
• Nosebleeds.

In addition, lack of vitamin C can affect collagen production, resulting in slower wound healing and skin problems.

It is important to remember that vitamin C is water-soluble, meaning it is eliminated through urine and not stored in the body. Therefore, it is necessary to consume it regularly to maintain adequate vitamin levels in the body.

In most cases, vitamin C deficiency can be prevented and treated with a balanced diet that includes enough fruits and vegetables rich in the vitamin. In some cases, when diet alone is not sufficient, supplements may be necessary.

At NutriWhite, we can help you improve your diet to keep your body at optimal nutrient levels and transform your health. Discover our 3R Immunonutrition Protocol, schedule a nutritional consultation plan, and make the decision to live better.

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Referencers:

1. Moores J. Vitamin C: a wound healing perspective. Br J Community Nurs. 2013 Dec;Suppl:S6, S8-11. doi: 10.12968/bjcn.2013.18.sup12.s6. PMID: 24796079.
2. Juraschek SP, Guallar E, Appel LJ, Miller ER 3rd. Effects of vitamin C supplementation on blood pressure: a meta-analysis of randomized controlled trials. Am J Clin Nutr. 2012 May;95(5):1079-88. doi: 10.3945/ajcn.111.027995. Epub 2012 Apr 4. PMID: 22492364; PMCID: PMC3325833. 
3. Knekt P, Ritz J, Pereira MA, O'Reilly EJ, Augustsson K, Fraser GE, Goldbourt U, Heitmann BL, Hallmans G, Liu S, Pietinen P, Spiegelman D, Stevens J, Virtamo J, Willett WC, Rimm EB, Ascherio A. Antioxidant vitamins and coronary heart disease risk: a pooled analysis of 9 cohorts. Am J Clin Nutr. 2004 Dec;80(6):1508-20. doi: 10.1093/ajcn/80.6.1508. PMID: 15585762.
4. U.S. DEPARTMENT OF AGRICULTURE Agricultural Research Service https://fdc.nal.usda.gov/fdc-app.html#/  
5. Instituto Linus Pauling. "Vitamina C." Linus Pauling Institute, Oregon State University, 2023. https://lpi.oregonstate.edu/es/mic/vitaminas/vitamina-C.