HOW VITAMIN C IMPACTS OUR BODY?

Dr. Preeti Nagar

Vitamin C and Ascorbic Acid are so much more than a home remedy for the common cold. It is certainly a much-needed powerhouse nutrient that supports the body in innumerable ways, including increasing the immune system, improving skin health, ensuring absorption of iron, and protecting cells from damage. Since the human body cannot produce or store it, getting enough Vitamin C from diet or supplements is vital for overall health.

Strengthens the Immune System

It has a significant enhancing effect on the immune response. It is also involved with the functional activities of white blood cells in hormone secretion associated with types of infections. In addition, it is an excellent free radical scavenger that quenches cell-free radicals that damage immune cells as a result of oxidative damage. It does, indeed, not prevent illness like flu and cold viruses, but it can shorten the duration and severity of illness when vitamin C intake exceeds general dietary guidelines.

Boosts Collagen Production and Skin Health

It is required for the body’s immune system to function. When white blood cells encounter various pathogens, Vitamin C also enhances biochemical functions and hormone secretion from the white blood cells. Also, it works as a strong antioxidant agent in protecting immune cells from oxidative stress from free radicals. In addition, it terminates or reduces the duration of illness in influenza or the common cold; thus, it is not truly a prevention in either case.

Enhances Iron Absorption

This says that iron is necessary for transporting oxygen around the body via your blood and that vitamin C has a role in the absorption of nonheme iron that you get from plant foods. This is especially important for vegetarians and vegans, and anyone else who may be at risk of getting insufficient iron. For example, orange juice increases iron absorption when eaten with a spinach salad.

Protects Against Chronic Disease

Vitamin C is an antioxidant that helps to prevent inflammation and oxidative stress, two processes that increase the risk of chronic diseases such as heart disease, cancer, and diabetes. Vitamin C neutralizes free radicals and thus protects tissues and cells throughout the body from lasting damage.

Supports Brain and Mental Health

By altering one of the substances used in the production of serotonin (the neurotransmitter) and its counterpart dopamine, vitamin C also exerts an influence on the expression of feelings, behavioral intention, and concentration. Mildness associated with vitamin C deficiency grows into tired feelings, low spirits, and indeed mental deterioration among the elderly.

Prevents Deficiency & Scurvy

Scurvy is rare, but it is caused by a lack of this vitamin. Symptoms of scurvy include fatigue, sore muscles and joint pain, gum bleeding, and delayed wound healing. Minor deficiencies can impair a person’s immune function and energy levels.

How to Get Enough

It can be found in citrus fruits, strawberries, kiwis, bell peppers, broccoli, tomatoes, and dark leafy greens. Adults should take in 65 to 90 mg of vitamin C every day as a minimum, and most people can easily absorb higher doses when needed. It assures beautiful skin and a sharp mind with very unique nutrients. Integrating vitamin C into your daily food supply is one of the simplest yet powerful investments for your long-term health.

Dr Preeti Nagar is Dietician at NIIMS Medical College & Hospital