11 Vitamin C Benefits - What Does Vitamin C Do To Our Health?

Vitamin C or also known as ascorbic acid is water-soluble vitamin that has so many benefits for human health. The most important Vitamin C benefits is plays a role helps protect body cells, helps wound healing, and help maintain healthy connective tissues.. The most popular foods high in vitamin C is oranges fruit, even actually there are some other food source that also rich in vitamin C such as guava, which actually contain higher Vitamin C than oranges. 

Some studies stated that the benefits of vitamin C can reduce cholesterol levels, and produce certain chemicals in the brain. The high antioxidant content of vitamin C can destroy free radicals that can damage cells in the body. We need to consume vitamin C regularly, because the body can not produce, and store this vitamin naturally. Vitamin C is a vitamin that dissolves in the water with one of the benefits is to help the body absorb iron. 

Even so, too much vitamin C will also cause health problems such as kidney stone disease, and some others. The same bad impacts for health also happened if you deficient in vitamin C. That is why many experts suggest you to meet daily need of vitamin C, because each age range have their own requirements.

Here are 11 benefits of vitamin C for health & beauty

1. Enhance immunity: Vitamin C acts as an antioxidant, it can help boost the immune system by counteracting free radicals. Additionally, this vitamin can also produce interferon, a protein that protects cells against virus enters the body.

2. Collagen formation: Vitamin C plays a role in the synthesis of collagen, a protein found in skin, bone, and cartilage. Thus, vitamin C can make the skin more elastic, preventing premature aging, and make bones stronger.

3. Prevent cancer: Vitamin C can reduce DNA cell damage, which is the first step in the invasion of cancer cells into the body. This vitamin can reduce the inflammatory changes that allow malignant cells develop into dangerous tumors. Not only that, vitamin C may also reduce organ damage, a side effect of cancer treatment with chemotherapy.

4. Lowers the risk of heart attack: Vitamin C can eliminate atherosclerosis, which is in the heart. Atherosclerosis is a condition in which the heart arteries thicken, and may increase the occurrence of heart attacks, because the blood becomes smooth.

5. Repair skin cells: Antioxidants in vitamin C, is needed by the human skin health. Antioxidants are substances that serve to eliminate or counteract the free radicals substances that exist on our skin. Free radicals are substances that arise due to excessive sun exposure, the amount of food that contains the toxin, as well as air pollution. In addition, Vitamin C can help to inhibit cells that are a sign of aging and prevent premature aging.

6. Controlling blood pressure: High blood pressure is a disease that is dangerous and can cause sudden death in people who are suffering. Consuming vitamin C at the recommended doses regularly, can reduce blood pressure and heart and kidney damage.

7. Avoid the risk of asthma: A study shows that people who suffer from asthma usually have a less amount of vitamin C in their bodies. Therefore, take vitamin C every day can reduce breathlessness.

8. Improve eye health: Vitamin C also has a benefits in maintaining eye health. Vitamin C may help prevent cataract eye disease increases, as well as other eye diseases, such as eye tumors.

9. Reduce the risk of diabetes: Vitamin C is beneficial to lower blood sugar levels in the body and help prevent the adverse effects of diabetes on the sufferer. Replace your sweet snacks with fruit juice or other fruits that contain vitamin C. According to the study, the intake of 1000 mg a day can lower blood sugar levels in the blood. Thus, the glucose levels in the blood are normal, then diabetes can be controlled.

10. Prevents premature aging: Vitamin C is very important for the skin, and is already very popular in the beauty world. Vitamin C is essential for the cells inside or outside the body that can help prevent premature aging. In the research of the American Journal of Clinical Nutrition, examined the association between nutritional intake of vitamin C with skin aging in 4,025 women aged 40-74. The results are so amazing that they have a lower risk affected by wrinkles, dryness, and skin aging frightening every woman.

11. Improves mood: Vitamin C deficiency also may cause physiological changes. Researchers from McGill University states that vitamin C supplementation (500 mg twice daily) for inpatients who are deficient in vitamin C, can significantly help improve their mood. This is one function of vitamin C is highly recommended for those who often feel restless, and so forth.

Above only a little vitamin C benefits if obtained in the daily recommended dose, it is suggested to obtained vitamin C from natural food sourse such as fruits and vegetables. But if you want to consume vitamin C in supplement form, it's better to consult to health experts to prevents vitamin C overdose that also can cause serious health problems.

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Natural Foods High In Vitamin C (USDA Database)

When we talk about vitamin C, foods high in Vitamin C that comes in our mind is orange. Orange is indeed one source of vitamin C, but not the highest. When compared to kiwifruit, kiwifruit turns out to have higher vitamin C content. In addition, there are many more foods that are high in vitamin C apart from fruits. Vitamin C is one type of water-soluble vitamins and has an important role in warding off many diseases. Vitamin C also called ascorbic acid, is group vitamins including antioxidant that can counteract free radicals extracellular. Some of the characteristics include very easily oxidized by heat, light, and metal.

Under normal conditions, every day we need about 45 mg of vitamin C. For women, when they are pregnant and breastfeeding, their needs rise, ie to 60 mg during pregnancy and 85 mg while breastfeeding. But people are often exposed to air pollution, stress, smoking, lack of sleep, or those who are recovering from illness need vitamin C in greater numbers than normal.

What does vitamin c do?
Before we go to the vitamin C foods list, let's dig information about vitamin C further. Vitamin C have many benefits, in addition antioxidants that can fight free radicals, vitamin C also has important benefits to boost immune system. Vitamin C is needed, especially when durability is decreased, and free radical attack makes the body's cells are easily damaged and unable to function properly. One of the consequences of the damage as quickly as it is early skin aging.

Vitamin C is necessary for maintaining the structure of collagen, a type of protein that connect all the network fibers, tendons, skin, cartilage, and other tissue in the body. Collagen with good structure can heal minor injuries, bruises, minor bleeding, and broken bones. Vitamin C has benefits to help iron absorption. Vitamin C also able to neutralize free radicals throughout the body. Vitamin C is able to prevent nitrites that may cause cancer. Massachusetts Institute of Technology research found that the formation of nitrosamines (the end result of digestion of foods that contain nitrites) in the body of a number of students who were given vitamin C decreases to 81%.

Hipoascorbemia (ascorbic acid deficiency) can result in a state of cracking in the tongue scorbut, both in rough skin, gums, the mouth and stomach, are not healthy so easily shaken and loose teeth, bleeding under the skin (around the eyes and gums), fatigue, depressed and muscle weak. In addition, ascorbic acid or vitamin C is also correlated with other problems, such as heart disease, high cholesterol, colds, and rheumatoid arthritis.

Natural foods list high in Vitamin C

Below are the list of natural foods that god for vitamin C source, taken from USDA National Nutrient database.

Fruits list high in Vitamin C

Legumes and legume products high in Vitamin C



Nuts and seeds high in Vitamin C



Vegetables high in Vitamin C



Spices and herbs high in vitamin C

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Revealing Amazing Vitamin C Benefits For Health

Vitamin C Benefits. As the water-soluble vitamins, vitamin C has many important roles in warding off many diseases. Vitamin C or ascorbic acid is commonly known to have a significant role in the formation of collagen which helps boost the immune system and helps the absorption of iron. In fact, several studies have shown the benefits of vitamin C in lowering cholesterol levels and produce certain chemicals in the brain. In addition, the high content of antioxidants in vitamin C also can wipe free radicals that damage cells in the body.

To maintain and improve the health of the immune system, it is advisable to take vitamin C with doses ranging from 500 to 1,000 mg / day. To maintain the beauty of the skin needed vitamin C at a dose of 500-2000 mg / day. To reduce black spots on the skin of vitamin C is recommended to consume between 2,000 to 4,000 mg / day in the form of a buffer (not acid) that can be consumed 1-1.5 hours after eating. However, although safe in high doses and is soluble in water, there are some people who can not consume it because it has a stomach illness. This is because, most of the high doses of vitamin C can cause stomach acid reaction and lead to ulcer recurrence.

Here are the amazing benefits of vitamin C that you should know.

1. Reduce the risk of heart attacks: Vitamin C is able to eliminate atherosclerosis in the heart. Atherosclerosis is a condition in which the arteries thicken your heart and cause a heart attack can increase your blood becomes smooth. 
2. Controlling blood pressure: High blood pressure is a dangerous disease and can cause sudden death in people who are suffering. Taking vitamin C at the recommended doses on a regular basis can reduce blood pressure and heart and kidney damage.
3. Avoid the risk of asthma: A study shows that people who suffer from asthma usually have a less amount of vitamin C in their bodies. Therefore taking vitamin C every day can reduce shortness of breath. 
4. Fight cancer and reduce the effects of chemotherapy: Many studies have shown that vitamin C can fight cancer in several stages. Not only that, the vitamin C can also minimize the effects of chemotherapy such as nausea.
5. Reduce the risk of diabetes: Vitamin C is beneficial for lowering sugar levels in the body and help prevent the adverse effects of diabetes on the sufferer. Replace sugary snacks with fruit juice or other fruits that contain vitamin C. 
6. Reduce cramping after exercise: Vitamin C can reduce pain or cramping that usually happens after you exercise. Vitamin C is also able to reduce the production of free radicals.

Vitamin C as an antioxidant in addition to the body's cells and tissue repair skin damaged by free radicals. In beauty care, vitamin C has an important role in blood circulation so that the skin looks fresher. This vitamin also stimulates the formation of collagen skin and protect it from damage. Vitamin C has properties as a water holder (save water) so as to keep the skin moist and prevent it from drying out. 

Consuming the right amounts of vitamin C on a regular basis, can inhibit the aging process, smooth the skin, while inhibiting the tyrosinase enzyme performance; an enzyme which assists the formation of pigment in the skin. If the pigmentation process is hampered, the skin look cleaner and brighter.

Sources of vitamin C can be found in fruits such as sour orange, strawberry, or pineapple, and vegetables such as broccoli, celery, and tomatoes. Besides being easily obtained from natural food ingredients, a variety of supplement products on the market can also be our preferred alternative to meet the needs of vitamin C in the body. However, keep in mind that high doses of vitamin C taken orally can cause problems in the stomach.

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Vitamin C Overdose Side Effects & The Symptoms That You Must Know

Vitamin C is very essential for health, however, vitamin C overdose can also lead to negative effects on health. Can we overdose on vitamin C? The answer is yes! According to US government, the RDAs for vitamin C are based on its known physiological and antioxidant functions in white blood cells and are much higher than the amount required for protection from deficiency. For infants from birth to 12 months, the FNB established an AI for vitamin C that is equivalent to the mean intake of vitamin C in healthy breastfed infants. Read table below!

RDAs for Vitamin C 

Age	Male	Female	Pregnancy	Lactation
0–6 months	40 mg*	40 mg*
7–12 months	50 mg*	50 mg*
1–3 years	15 mg	15 mg
4–8 years	25 mg	25 mg
9–13 years	45 mg	45 mg
14–18 years	75 mg	65 mg	80 mg	115 mg
19+ years	90 mg	75 mg	85 mg	120 mg
Smokers	Individuals who smoke require 35 mg/day more vitamin C than nonsmokers.

* Adequate Intake (AI)
* RDA : Recommended Dietary Allowances

Vitamin C plays a role in enhancing the immune system related to health to prevent your body from free radical exposure. Free radicals cause cells in the body are easily damaged and can not function properly. In addition vitamin C is often used in some beauty methods to improve the body's cells and blood circulation. Vitamin C can be found naturally from the content of fruits and vegetables. Fruits and vegetables that have a high vitamin C are oranges, broccoli, pineapple and tomatoes. In addition the use of vitamin C in beauty methods such as supplements and injections with high doses of vitamin C will cause some health problems. You have to pay attention to nutritional adequacy rate (RDI) according to age, sex and state to find out the requirement of vitamin C in the body.

If you take vitamin C naturally through fruits or vegetables in large quantities, the possibility of side effects is not too dangerous because the rest are not required to be issued through the urine. Dangerous side effects emerged in the form of Vitamin C supplements if taken too much will make it difficult for the body to process and can eventually lead to disease.

Symptoms of Excess Vitamin C 

Mild symptoms of vitamin C overdose    

• mouth ulcers      
• Often fart or experiencing excessive gas problems      
• Nausea, vomiting, dizziness      
• Strong-smelling urine      
• bloating      
• stomach ache      
• indigestion      
• diarrhea      
• headache      
• fever      
• Increased levels of stress      
• flushed face      
• skin rash     
• leg cramps      
• stomach cramps

Main symptoms of vitamin C overdose 

These problems may arise if you take vitamin C more than 6000 mg / day.      

• The decrease is caused by excessive Vitamin B12 vitamin C.      
• Oxygen demand will be increased, which resulted in additional pressure on the heart, because vitamin C is redundant.      
• Copper deficiency can occur due to an overdose of vitamin C.      
• Hepatitis infection can occur if high doses of vitamin C consumed.      
• Cavities can be formed due to excessive amounts of vitamin C.      
• Severe back pain can be seen when the high quantity of vitamin C consumed.      
• Insomnia can also arise because of the inconvenience and toxicity effects of vitamin C.      
• Iron toxicity because of increased absorption of iron is the result of an overdose of vitamin C.

For some people who are more sensitive, too much vitamin C can cause more serious health problems, among others:

1. Kidney stone disease: In addition to an increased risk of kidney stones, an overdose of vitamin C also increases the risk of other kidney problems. Consumption of high levels of vitamin C supplements may increase the levels of oxalate in the urine and result in calcium oxalate kidney stones, the most common type of kidney stones. Oxalate is found naturally in fruits, vegetables, nuts, and chocolate, and are also produced by the liver.


2. Symptoms of Allergies: Anyone who has a corn allergy should examine whether vitamin C supplements consumed, because some supplements of vitamin C made ​​from corn. 


3. Heart disease in women: Vitamin C supplements may be harmful for some women, especially postmenopausal women with diabetes. A study of more than 1,900 postmenopausal women with diabetes found that women who had the highest intake of vitamin C (more than 300 mg per day) of supplements (instead of food) have an increased risk of death from cardiovascular disease.


4. Blood dilute: High doses of vitamin C can thin the blood. Anyone who has been prescribed to take blood-thinning medications should consult a physician before taking supplements of vitamin C. 


5. Diabetes: Taking high doses of vitamin C can have an impact on blood glucose levels in diabetic patients and thus affect the need for antidiabetic drugs. If you have diabetes, you should talk to your doctor before taking supplements of vitamin C. 


6. Other health disorders: Anyone who has a medical condition that is associated with the loading acids, such as uric acid, cirrhosis, paroxysmal nocturnal hemoglobinuria, or renal tubular acidosis should consult with a physician before taking high doses of vitamin C.

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Various Diseases That Caused By Vitamin C Deficiency

Vitamin C is a nutrient that is crucial to the body's function, it has many health benefits such as boosting immunity and prevent colds. Vitamin C deficiency can cause a variety of diseases and health problems. To meet the daily requirement of vitamin C (RDA) you can read the "Vitamin C foods" article.

The most common diseases caused by vitamin C deficiency is scabies that occurs because the body lacks collagen as a result of low levels of vitamin C. Researchers have also been studying the link between vitamin C deficiency with neurological problems and several diseases.

Vitamin C deficiency symptoms

Chronic lack of energy, weakness and depression

Lack of vitamin C can even affect bone strength. Low levels of vitamin C may also lead to drastic weight loss.

Bleeding gums, teeth, or gingivitis

This occurs because the body lacks the collagen necessary to build and maintain teeth and gum tissue. Vitamin C is needed by the body to synthesize collagen.

Changes in mood

People who have low levels of vitamin C, his mood is easy to change, easy emotion, and irritability.

Skin bruising

The skin is easily bruised and takes a long time to recover, it could be an indication of lack of vitamin C. Slow healing of minor wounds naturally by the body also showed that the levels of vitamin C in the body is inadequate.

Joint pain

Joint pain or chronic limb are signs that indicate that a deficiency of vitamin C.

Anemia
Anemia is another sign of a possible lack of vitamin C. People who lack vitamin C is also easily fall sick because their immune system is weakened.

The impact of vitamin C deficiency

The decrease in wound healing

Vitamin C plays a role in the formation of collagen. Collagen is a strong fiber that is needed in every body. Collagen tissue is what helps the body in healing wounds. Since collagen is also present in the blood vessels.

Decrease ability against infection

The human immune system can also be decreased. As on article on vitamin C that has been made ​​before, where the lack of vitamin C can lower the immune system. So that the infection of the bacteria and viruses that enter the body can not be resisted.

Inflammation of the gums (gingivitis)

Typically, gingivitis starts from plaque buildup and become tartar. As a result of the use of dental floss cleaners, and tartar cause gums to bleed. In addition, the lack of vitamin C causes the gums to bleed easily, causing inflammation.

Damage to the heart network

The heart also becomes stronger with regular consumption of vitamin C. When vitamin C is reduced, then the arrangement of cells on blood vessel is damaged, the damage was eventually occur in the heart wall.

Internal bleeding (haemorhages)

The bleeding is usually on bleeding eyelids, eye retina, and allow it to lead to cataracts. When deficiency of vitamin C which are the blood vessels around the eyes can be hard to soften, causing internal bleeding.

Bones Become Less Stable

Lack of vitamin C can also lead to changes in the cartilage that supports normal bone. Although the actual calcium in bone formation are also able to be stable, but lack of vitamin C can affect diseases that attack the bone.

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20 Foods That High In Vitamin C

The most popular Vitamin C food is orange, but actually there are several other fruits that has two times more vitamin C compared with oranges. In addition from fruits, you can also get vitamin C  from vegetables.Vitamin C has another name that is ascorbic acid. Vitamin C has a function as antioxidants that counteract free radicals that make the body's immunity to be maintained.

Recommended Dietary Allowance (RDA) for Vitamin C:

Recommended Dietary Allowance (RDA) for Vitamin C
Life Stage	Age	Males (mg/day)	Females (mg/day)
Infants	0-6 months	40 (AI)*	40 (AI)
Infants	7-12 months	50 (AI)	50 (AI)
Children	1-3 years	15	15
Children	4-8 years	25	25
Children	9-13 years	45	45
Adolescents	14-18 years	75	65
Adults	19 years and older	90	75
Smokers	19 years and older	125	110
Pregnancy	18 years and younger	-	80
Pregnancy	19-years and older	-	85
Breastfeeding	18 years and younger	-	115
Breastfeeding	19 years and older	-	120

*(AI) stands for Adequate Intake.

20 Foods That High In Vitamin C

1. Guava

The content of vitamin C in guava is two times more than the oranges. If orange contains 54 milligrams of vitamin C per 100 grams, then the guava about 108 milligrams per 100 grams.

2. Kiwi

The content of vitamin C in the kiwi slightly lower than guava. The content of vitamin C in the kiwi is 100 milligrams per 100 grams.

3. Longan

Longan includes fruit that high in vitamin C, every 100 grams of longan contains about 84 milligrams of vitamin C.

4. Papaya

A small papaya about 157 grams has 95.6 milligrams of vitamin C. A cup of mashed papaya has 140 milligrams. Papaya has high content of vitamin A, folate and fiber rich. Papaya fruit beneficial for reducing the accumulation of fat in the body, helps the digestion of proteins, and improve sperm quality.

5. Red paprika

The content of vitamin C in red paprika is about 190 milligrams of 100 grams, four times more than oranges. However, red peppers is not include fruit that can be directly consumed, it's mostly used as spices.

6. Broccoli

The content of vitamin C in broccoli is 118 milligrams per 100 grams. Broccoli is beneficial for cancer prevention, detoxification, prevent stomach disorders, and prevent heart disease.

7. Cabbage

The content of vitamin C in cabbage is 160.8 milligrams every 2 cups of cabbage. Means every one cup contains at least 80.4 milligrams of vitamin C.

8. Strawberries

The content of vitamin C in strawberries is 56.7 milligrams per 100 grams, with a consumption of 8 pieces of strawberries has been meet the needs of vitamin C.

9. Cauliflower

In cauliflower, contains 50 milligrams of vitamin C per 100 grams. Cauliflower is also beneficial for preventing cancer.

10. orange

The content of vitamin C in oranges is 30 to 50 milligrams in 100 grams.

11. Tomatoes

The content of vitamin C in tomatoes is 34 milligrams per 100 grams.

12. Chili

The content of vitamin C in the chili about 84 milligrams per 100 grams of chillies.

13. Apple

The content of vitamin C in apples is 5 milligrams in 100 grams. Properties can remove toxins in the body. Then stabilize the body's immunity, and reduce the body's allergic.

14. Green vegetables

green vegetables provide an abundance of nutrients for your daily needs. green vegetables, like spinach, kale, or broccoli also contain vitamins A and C, although not in such high amounts in fruits.

15. Potato

Most of the vitamin C in a potato is in the skin, thus removing the skins of potatoes reduce vitamin C in it.

16. Nuts

Nuts menyediakan beberapa vitamin A, tetapi memiliki sedikit atau bahkan tidak ada vitamin C.

17. Carrots

Carrot is a vegetable with high levels of vitamin A and C. Carrots contain large amounts of carotene, and your body will convert to vitamin A. Carrots have vitamins and minerals that are good for your body.

18. Sweet potato

One big sweet potato contains 35.3 milligrams of vitamin C.

19. cantaloupe

One portion of cantaloupe has 49.2 milligrams of vitamin C.

20. Brussels sprouts

Brussels sprouts has 48.4 milligrams of vitamin c. These vegetables are rich in riboflavin, iron, mangesium, vitamin A and fiber.

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