Vitamin C: A Key Nutrient for Health, Immunity
News Desk
Islamabad: Vitamin C, scientifically known as ascorbic acid, is a vital nutrient essential for maintaining overall health. Primarily found in fruits and vegetables, it plays a crucial role in supporting the immune system, strengthening bones, and promoting healthy skin.
One of the most significant properties of Vitamin C is its water-solubility, which means the body does not store it in large amounts, requiring daily intake. Health experts recommend a daily dosage of 90 mg for adult males and 75 mg for females to ensure optimal well-being.
Health Benefits of Vitamin C
Vitamin C is a key component in collagen production, a protein necessary for the health of bones, teeth, gums, and cartilage. Additionally, it is a powerful antioxidant that protects cells from oxidative stress, a condition linked to chronic diseases such as heart disease.
Studies indicate that Vitamin C consumption can boost antioxidant levels in the blood by up to 30%, aiding in reducing inflammation and lowering the risk of chronic illnesses.
Research also highlights its role in regulating blood pressure. Experts suggest that Vitamin C can help lower high blood pressure, reducing the risk of cardiovascular diseases. Daily intake of at least 700 mg has been associated with a 25% decrease in heart disease risk factors, including high cholesterol, triglycerides, and hypertension.
Protection Against Diseases
Vitamin C has been linked to a reduced risk of gout, a painful form of arthritis caused by high uric acid levels. Studies reveal that individuals consuming adequate amounts of Vitamin C are 44% less likely to develop gout.
The vitamin also enhances iron absorption, lowering the risk of anaemia by increasing iron intake efficiency by 67%.
Furthermore, Vitamin C plays a vital role in boosting white blood cell function, enhancing the body’s ability to fight infections. It aids in the production of lymphocytes and phagocytes, essential for combating harmful pathogens, and accelerates wound healing.
Emerging research suggests that Vitamin C may help protect against memory loss associated with ageing. Oxidative stress and inflammation in the central nervous system have been linked to dementia and Alzheimer’s disease, making adequate Vitamin C intake crucial for cognitive health.
While not a cure for the common cold, the nutrient helps prevent severe complications such as pneumonia. Some studies even suggest a potential role in reducing cancer risks, as high doses of Vitamin C may slow the proliferation of certain cancer cells.
Deficiency Risks
Rich sources of Vitamin C include citrus fruits like oranges, lemons, tomatoes, strawberries, kiwis, melons, guavas, and vegetables such as broccoli, parsley, and peppers. Certain groups, including pregnant and breastfeeding women, smokers, burn victims, and individuals recovering from surgery, require higher Vitamin C intake.
A deficiency in Vitamin C can have severe consequences, particularly for dental health. The nutrient is crucial in maintaining gum and tooth integrity, and its deficiency can lead to swollen, bleeding gums and tooth decay.
Potential Benefits
Ongoing studies are exploring additional benefits of Vitamin C, including its potential to reduce stroke risks, slow skin ageing, lower cataract occurrence, and improve male fertility.
Health professionals emphasize the importance of maintaining a balanced diet rich in Vitamin C sources or using supplements when necessary to ensure optimal health.
