Vitamin C, also known as ascorbic acid, is important for many functions in the body. Although it takes pride of place in many immune-boosting supplements, its effect on our health goes far beyond preventing seasonal sniffles. Vitamin C is a complex and powerful nutrient that is essential for our bodies to grow and thrive.
Why do we need vitamin C?Although many just view it as an immune-booster, ascorbic acid is critical to various aspects of our health and wellbeing. According to the Nutrients journal, vitamin C is crucial to the formation of collagen, hormones and carnitine — a compound that helps turn dietary fat into energy. Vitamin C protects against oxidative damage, helps with iron absorption in the digestive tract, and is involved in numerous metabolic pathways. It is a true multitasker.
AntioxidantVitamin C is a powerful antioxidant. Dr. Sherry Ross, a gynaecologist and women’s health expert at Providence Saint John’s Health Center in Santa Monica, California, explains that it helps protect cells from damage caused by free radicals that we are exposed to in the environment such as air pollution, cigarette smoke and ultraviolet light from the sun. Ascorbic acid is also needed to regenerate other antioxidants within the body, including vitamin E.
According to the Nutrients journal, there are several mechanisms in which vitamin C strengthens our defences against microbes and harmful environmental factors: it supports the integrity of our connective tissues, enhances the production of immune-boosting white blood cells and reduces the levels of inflammation. At the same time, many studies have shown that vitamin C supplementation does not decrease the number of infections in the general population.
Dental HealthPeriodontal disease, also referred to as periodontitis or gum disease, is a condition in which the gums and bone that surround the teeth become severely inflamed. According to the International Journal of Environmental Research and Public Health , individuals who suffer from periodontitis are more likely to be deficient in vitamin C. Ascorbic acid supplementation has also been linked to lower risk of developing gum disease, as well as better treatment outcomes.
What are the best sources of vitamin C?It is a common belief that citrus fruits are the best sources of vitamin C. However, many fruits and vegetables boast similar, if not higher, levels of ascorbic acid. These include:
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