Vitamin C: The Antioxidant Shield For Your Body

Our body is not able to produce vitamin C, yet it is essential for optimal health, playing crucial roles in various bodily functions

February 20, 2025

Vitamin C, also known as ascorbic acid, is a water-soluble essential nutrient with numerous health benefits that play crucial roles in various bodily functions. Our body is not able to produce vitamin C, yet it is essential for collagen synthesis, a protein that supports skin, bones, teeth, and blood vessels, as well as maintaining healthy connective tissues and promoting wound healing.

Estimates are that between 6 to 41.8% of Americans have insufficient vitamin C levels, with men and young middle-aged adults being more likely to be deficient. Smoking and a low intake of fruits and vegetables increase the risk of deficiency. In severe cases, deficiency can lead to scurvy which is fatal if not treated. Eating 5 to 9 servings of fruits and vegetables a day can help to reduce the risk of having a deficiency.

Deficiency

Symptoms of vitamin C deficiency include but are not limited to:

Fatigue
Headaches
Anxiety and Depression
Imbalance
Easy bruising
Dry and/orBumpy skin
Corkscrew-shaped body hair
Bright red hair follicles
Splitting hair
Spoon-shaped fingernails with red spots or lines
Red or purple spots on skin
Swelling and discoloration of the gums
Painful, swollen joints
Poor wound healing
Poor moods
Poor immunity
Loose teeth
Sudden and unexpected bleeding

Some Key Benefits

Immune Function:

Vitamin C supports the production of white blood cells, which are crucial for fighting infections.
It also helps enhance the immune system’s response to pathogens.

Antioxidant Properties:

Vitamin C is a powerful antioxidant that protects cells from oxidative damage caused by free radicals.
This can reduce the risk of chronic diseases such as cancer, heart disease, and aging.
It can increase blood antioxidant levels by up to 30% to help the body’s natural defenses fight inflammation

Skin Health:

Vitamin C is essential for collagen production, which keeps the skin firm and elastic.
It also helps protect the skin from sun damage and promotes wound healing.

Brain Function:

Studies suggest that vitamin C may improve cognitive function and protect against age-related decline in brain health.

Heart Health:

Vitamin C may help lower blood pressure and reduce the risk of heart disease by improving blood vessel function.

Other Benefits:

Vitamin C can help reduce stress levels.
It may also improve iron absorption and boost brain function.
It may help to reduce the risk of cataracts and macular degeneration
Some studies suggest that it may help to reduce stress and improve moods.
It promotes healthy bone growth
Helps to preserve blood vessels and connective tissues

Sources Of Vitamin C

While some people take supplements to meet the daily requirements for vitamin C it is recommended to get your intake from food sources.

Fruit is typically a rich source of vitamin C with it being abundant in choices such as citrus fruits (oranges, grapefruits, lemons, limes), berries (strawberries, raspberries, blueberries), kiwi, papaya, and mango.

Vegetables such as bell peppers (red, yellow, green), broccoli, Brussels sprouts, cabbage, cauliflower, potatoes (sweet and white), and tomatoes are also great sources of vitamin C.

Other popular sources include tomato juice, orange juice, spinach, kale, and mustard greens. Some nuts and seeds also contain traces of vitamin C although it is in smaller amounts.

The recommended daily intake of vitamin C can vary by person, meaning that it is always best to consult with a healthcare professional for personalized advice. However, the NIH recommends that most adult females intake 75 mg a day, and most adult males intake 90 mg a day.

Take Away

It is important to note that while vitamin C has many health benefits such as boosting antioxidant levels, lowering blood pressure, protecting against gout attacks, boosting immunity, and reducing the risk of heart disease and dementia, it is important to consume it in moderation. Excessive intake can lead to gastrointestinal issues such as diarrhea and nausea.

As with anything you read on the internet, this article should not be construed as medical advice; please talk to your doctor or primary care provider before changing your wellness routine. WHN does not agree or disagree with any of the materials posted. This article is not intended to provide a medical diagnosis, recommendation, treatment, or endorsement. Additionally, it is not intended to malign any religion, ethnic group, club, organization, company, individual, or anyone or anything. These statements have not been evaluated by the Food and Drug Administration.

Content may be edited for style and length.

References/Sources/Materials provided by:

TJ Webber at WHN

https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/].

https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-c/.

https://pubmed.ncbi.nlm.nih.gov/32745879/.

https://pmc.ncbi.nlm.nih.gov/articles/PMC7602486/].

https://www.eatright.org/health/essential-nutrients/vitamins/how-vitamin-c-supports-a-healthy-immune-system.

https://www.psychologytoday.com/gb/articles/201801/the-cognitive-benefits-vitamin-c.

https://academic.oup.com/jalm/article/8/2/272/6967020

https://www.mayoclinic.org/drugs-supplements-vitamin-c/art-20363932#:~:text=Severe%20vitamin%20C%20deficiency%20can,75%20milligrams%20for%20adult%20women.

https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-c/#:~:text=These%20include:,in%20your%20diet%20every%20day