Most people eat enough vitamin C through their diet, and most multivitamins contain the recommended amount. But if you are unable to get the amount of vitamin C you need through your diet, a high-quality supplement is an option.
Natural sources of vitamin C include citrus fruits, berries, tomatoes, potatoes, kale and spinach. It can also be found in fortified juices and dietary supplements.
Antioxidant
Ascorbic acid, commonly known as vitamin C, is a water-soluble nutrient that acts as a powerful antioxidant. It helps neutralize free radicals, which can damage cells and increase the risk for many chronic diseases of aging, including heart disease and eye health (cataracts). For healthy, glowing skin, consider including antioxidants like vitamins C and E to promote skin health. These vitamins help protect the skin from damage caused by free radicals and can support collagen production, giving your skin a youthful appearance.
In addition to supporting white blood cell function, Vitamin C promotes collagen production, which strengthens connective tissues in the body, including the skin. It also helps protect the lining of the digestive tract and lowers histamine levels, which can improve symptoms of allergies and asthma.
A number of studies show that people who get adequate dietary intakes of Vitamin C have lower rates of macular degeneration and other chronic conditions of aging. It may even decrease the risk of Alzheimer’s disease. It also plays a role in reducing the frequency and severity of colds and flu, as well as lowering histamine levels, which can help alleviate symptoms of sinusitis and seasonal allergies.
While it is important to get adequate amounts of Vitamin C from a healthy diet, it can be difficult for some seniors to do so. Vitamin C supplements can provide additional support, and there is a wide variety of options to choose from. However, it is important to talk with a healthcare provider about the appropriate dose and type of supplement for an individual’s needs.
Vitamin C can be found in a variety of foods, including oranges, strawberries, kiwis, broccoli, bell peppers, and kale. The recommended daily allowance (RDA) for adults is 75 mg a day for women and 90 mg a day for men. The tolerable upper intake level (UL) for vitamin C is 2,000 mg per day, so it is unlikely that supplemental levels will pose any risks for most people. It is best to take only the amount of Vitamin C that is needed, since excess is excreted in urine rather than stored in the body. High doses of supplemental vitamin C can cause diarrhea and upset stomach, but these symptoms usually resolve with temporary discontinuation of the supplement. Additionally, some forms of supplemental Vitamin C may interfere with certain laboratory tests, including the measurement of glucose in the urine and stool, so it is important to tell a healthcare provider if you are taking this vitamin regularly.
Anti-Inflammatory
Vitamin C is a water-soluble vitamin that helps your body use iron and fight off free radicals. It is also involved in collagen production and aids in the healing of wounds, scurvy, and various skin conditions. In addition, vitamin C benefits include fighting off a cold, reducing heart disease risk, and protecting against eye health. Vitamin C is found in a variety of foods, including fruits and vegetables. You can get the recommended daily amount of vitamin C by following a healthy, well-balanced diet.
In large population studies, people who eat lots of fruits and vegetables high in vitamin C have a lower risk for certain types of cancer, such as the mouth, esophagus, stomach, colon, and lung. However, it’s not clear whether this is due to vitamin C or the other nutrients in these fruits and vegetables. Vitamin C is also thought to help ward off cataracts and slow the progression of age-related macular degeneration, which causes loss of vision in older adults.
It is important to know that vitamin C is not a cure-all. Vitamin C may not reduce the risk of some conditions, such as high blood pressure and heart disease. In fact, it is important to speak with a medical professional about how much vitamin C you should be consuming.
A common misconception is that consuming too much vitamin C will lead to nausea and diarrhea, but this is not the case. Vitamin C is a natural antihistamine and is able to neutralize the histamines in your body. High levels of histamines in the body can cause many symptoms, including itchiness and swelling.
As you can see, there are many reasons why senior’s need to consume vitamin C. It is important to remember that the recommended dietary allowance (RDA) of vitamin C does not take into account bodily differences like weight, height, sex assigned at birth, and overall health. It is best to talk with a healthcare provider about how much vitamin C you should be taking on a daily basis. This is especially important if you smoke, as smoking causes the body to need more vitamin C.
Building Collagen
As an antioxidant, Vitamin C helps neutralize free radicals, which can damage healthy cells and increase the risk for chronic diseases including cardiovascular disease. It also assists in the manufacture of collagen, a protein that is essential for the growth and repair of skin tissue, cartilage, tendons, ligaments, and blood vessels. Studies have shown that a diet high in Vitamin C may reduce the risk of age-related macular degeneration and cataracts. It has also been found to decrease blood sugar levels in people with diabetes, and may help ease the symptoms of allergy-related conditions.
It is well known that Vitamin C plays a critical role in the immune system and is needed for the production of certain white blood cells. It also helps to strengthen the immune system against infection and may decrease the duration and severity of colds. Vitamin C is a water-soluble nutrient, meaning the body doesn’t store it and must get it through the diet. It can be found in many fruits and vegetables, such as broccoli, kiwi fruit, tomatoes, bell peppers, and kale.
In addition to its antioxidant properties, Vitamin C is also known to reduce blood pressure by helping to prevent oxidation of LDL cholesterol in the artery walls. A number of studies have reported that a diet rich in Vitamin C may lower the risk of cardiovascular disease, which is a leading cause of death among seniors. However, high-quality long-term trials are needed to determine whether a diet rich in Vitamin C reduces the risk of cardiovascular events.
It is important to note that consuming Vitamin C in excess of the Recommended Dietary Allowance (RDA) can actually be harmful. At very high doses, this nutrient can switch roles and become pro-oxidant rather than anti-oxidant, which can lead to cellular damage. Therefore, a diet high in Vitamin C should be balanced with other healthy eating habits to achieve the benefits that have been demonstrated in some studies. The RDA is 2,000 milligrams per day. Larger doses are typically found in vitamin C supplements that have been marketed for the prevention of colds, preventing aging, and staving off sunburn.
Immune System Support
The immune system is the body’s first line of defense against viruses and bacteria that can cause illness. Vitamin C promotes white blood cell production which helps keep the immune system strong. It’s also one of the key vitamins for proper wound healing. It’s been found to help heal cuts, scrapes and surgical incisions. It can even reduce the risk of cataracts by promoting collagen formation.
Vitamin C is an antioxidant, which protects the body from free radicals. Free radicals are unstable molecules that can damage cells and increase signs of aging. Vitamin C neutralizes free radicals and helps regenerate other antioxidants, such as vitamin E. It’s been shown to decrease inflammation and oxidative stress. It’s also a natural antihistamine and has been shown to help relieve the symptoms of chronic sinus problems, such as sinusitis and nasal congestion.
As we age, our immune systems naturally weaken and may become less effective at fighting off infections. Vitamin C has been shown to support healthy immune systems by stimulating white blood cells, helping fight off illnesses and preventing premature skin wrinkling. It also helps heal wounds and boosts iron absorption.
While many people know that vitamin C can shorten the length of a cold, there isn’t much evidence that high doses of this vitamin prevent or cure the common cold or other illnesses. However, there is promising research suggesting that vitamin C could improve heart health, lower the risk of prenatal health problems and even aid in some cancer treatments.
Vitamin C is available in a variety of foods, such as strawberries, broccoli, guava and citrus fruits. It’s important to get enough of this nutrient in order to reap the benefits that it offers. A diet that includes five servings (2 1/2 cup-equivalents) of a variety of fruits and vegetables provides most people with the vitamin C they need. Those who need more than that can use supplements, but it is important to talk to your doctor before doing so. High doses of Vitamin C can interfere with some laboratory tests, so it’s important to tell your healthcare provider if you’re taking this nutrient in supplement form.
