Vitamin C, also known as ascorbic acid, it is a water soluble vitamin i.e it dissolves in water and cannot be stored in body, it plays a crucial role in maintaining overall health and wellbeing. It is the safest and one of the most effective nutrients.
Role of Vitamin C:
– Vitamin C is a powerful antioxidant that helps protect cells from damage caused by free radicals.
– It is essential for the proper functioning of the immune system. It helps stimulate the production of white blood cells, which are key players in the body’s defense against infections.
– It is necessary for the synthesis of collagen. It is a protein that provides structure and strength to the skin, bones, cartilage and blood vessels. Collagen is a fibrous protein.
– It is important for wound healing
– It enhances the absorption of non-heme iron in the gut.
– It may have a protective effect on brain health and cognitive function.
– Vitamin C has been associated with a reduced risk of heart disease. It may help lower blood pressure, improve blood vessel function and reduce inflammation in the body.
Increased Nutrient Needs:
– There are several condition and situation that may increase the body’s requirement for Vitamin C. Physical and Emotional stress can depletes body’s vitamin C levels in the body. Pregnant and Breastfeeding women have higher demand of vitamin C to support growth and development of the fetus or infant. Certain medical conditions like chronic malabsorption, cancers increase body’s requirement for the vitamin C. Vitamin C is essential for collagen synthesis , which is crucial for wound healing and tissue repair.
RDA: The Recommended Dietary Allowance for 19 years and plus age is 90 mg daily for men and 75 mg for women. For pregnant women, recommended amount is 85mg and in lactating mothers it increases upto 120 mg daily.
Vitamin C deficiency can cause Scurvy that is due to loss of collagen. Skin spots, bruising due to weakened blood vessels, hair loss, delayed wound or skin healing.
Adverse Effects are due to overdose per day i.e 3000mg daily that can cause diarrhoea, kidney stones and increase uric acid level.
Do you know that high heat cooking or prolonged cook or heat time can destroy Vitamin C present in leafy vegetables and foods. Only stir fry and blanching can save the vitamin in the food.
TOPICAL APPLICATION:
Topical Vitamin C is a dermatologist favourite that prevent skin damage cause by sun, decreases wrinkles, dark spots and acne.
A study conducted showed that daily use of Vitamin C for consistently for 3 months decreased wrinkles and acne. When skin is exposed to sunlight, UVA destroy collagen, proteoglycans and causes photoaging causing premature aging. Aging is a biological decomposition at basic cell level that leads cell to apoptosis ( death of cell ). Aged skin results in loss of elasticity. However to loss down the process of aging and photo-damaging, it is important to apply sunscreens with topical antioxidant. Vitamin C is essential topical antioxidant for collagen biosynthesis. Antioxidants protect healthy cells by donating an electron to free radicals. Vitamin C directly activates the transcription of collagen synthesis. It also inhibit melanin production and fade dark spots and hyperpigmentation.
Hence inculcate Vitamin C daily for topical application and oral intake in form good leafy vegetables and citrus foods for anti oxidation and anti-aging.
April 14, 2024
