Vitamin C is one of the most important vitamins that will give you amazing benefits. It can be obtained through pills and capsules, or through some foods such as citrus fruits, potatoes, strawberries, kiwi...etc. It is used in many ways, such as treating colds, strengthening the immune system, It is relied upon by millions of women and men around the world to obtain fresh skin and give it the collagen necessary for its luster and shine, but there are a set of instructions and advice when taking it: To avoid any harm or side effects.
Vitamin C
Vitamin C (ascorbic acid) is used in various processes in the body, such as building collagen and muscles, and greatly helps in wound healing.
Many medical researches and studies have indicated that it is an antioxidant and has an amazing role in preventing heart disease and cancer.
However, some researchers have confirmed that consuming large quantities of it, ranging from 45 to 1167 mg per day, may lead to stroke, so it should be taken in moderation and according to doses determined by the doctor.
General benefits of Vitamin C
There are many amazing benefits of Vitamin C, and you can achieve the maximum benefit when taking it in moderation, and staying away from excess due to its side effects and harms. Among its most prominent general benefits are the following:
Reducing cholesterol
There is a group of medical studies and research that have confirmed that one of the benefits of Vitamin C is its effectiveness in reducing the level of harmful cholesterol, in addition to its ability to reduce the level of triglycerides in the body, and thus protects against heart disease.
Strengthen immunity
It is known that vitamin C pink and white has a strong and effective role in preventing and alleviating colds, and this is determined according to the appropriate dose.
Medical studies have indicated that its importance also lies in enhancing and strengthening the immune system, and it has a role in increasing the production of white blood cells, and as a result it helps in the process of recovery from viral diseases. Its effectiveness has been proven in accelerating those infected with influenza A diseases.
Improve mood
It is effective in improving mood, the importance of which is the efficient functioning of the brain, due to its role in making important neurotransmitters, so it is used to reduce cases of anxiety and tension.
Promoting eye health
The role of Vitamin C is to prevent vision loss. Because it helps prevent the progression or progression of macular degeneration, which is a disorder that appears as a result of aging.
Heart protection
Vitamin C contains some antioxidant properties, which in turn protect blood vessels from damage, in addition to preventing heart disease.
Prevention of environmental toxins
This type of vitamin includes many antioxidants, which have proven to be efficient and effective in reducing the harms of alcohol and smoking, in addition to reducing environmental toxins that occur as a result of radiation, pesticides, and nicotine.
Reducing uric acid level
When uric acid decreases in the blood, thanks to vitamin C, its amazing importance is represented in preventing gout.
Iron overload
Its role is amazing and effective in increasing iron in the blood. Because it absorbs iron from the diet, especially plant sources, it is the ideal solution for people with anemia and anemia. Because it helps in treating it.
The necessary daily dose of Vitamin C
It should be noted that when excessive use of Vitamin C or any of the other vitamins may occur, we may notice adverse results, so it is necessary to consult a doctor first. To find out the most appropriate dose for you, the average daily dose is as follows:
Children and adolescents
- Infants from 1 day to 6 months: 40 mg.
- From 7 to 12 months: 50 mg.
- Children from 1 to 3 years: 15 mg.
- Ages 4 to 8 years: 25 mg.
- Children from 9 to 13 years: 45 milligrams.
- Adolescent girls from 14 to 18 years: 65 mg.
- Adolescents from 14 to 18 years: 75 mg.
Adults over 19 years old
- Women: 75 mg.
- Men: 90 milligrams.
- Pregnant and breastfeeding women: older than 19 years (120 mg), younger than 18 years (115 mg.
Sources of Vitamin C
Sources of Vitamin C
In short, you can obtain a sufficient amount of Vitamin C through a group of foods. To clarify, it must be noted that by consuming it, you will achieve amazing benefits for the body and skin, and the most prominent of these sources are:
- Green and red bell peppers.
- Orange and lemon (citrus).
- Guava.
- Papaya.
- Watermelon and cantaloupe.
- Pineapple.
- Cranberries.
- Cauliflower.
- Peas.
- Turnip.
- Cabbage.
- Potatoes.
- Broccoli.
- Manga.
- the strawberry.
- Kiwi.
Harmful effects of vitamin C deficiency
Vitamin C deficiency causes some symptoms and side effects, so we advise you to obtain it from foods, but in moderation. To avoid the following symptoms:
- General weakness and muscle fatigue.
- Arthritis.
- Ease of infection due to immunodeficiency.
- Scurvy, the symptoms of which are brittle capillaries and fatigue.
Benefits of Vitamin C for the skin
The benefits of vitamin C are not limited only to the body, the immune system, and disease prevention, but it is also distinguished by its effectiveness and amazing benefits for the skin, which are summarized in the following lines:
1. Protection from harmful sunlight
The role of Vitamin C is to mitigate the damage caused by the sun's ultraviolet rays, but it should be noted that it does not work as a sunscreen, but the antioxidants contained in it work to mitigate the damage caused to the skin as a result of exposure to these rays.
2. Wound healing
There is a group of experiments that confirmed that wounds cause the skin to secrete more collagen. To speed up the healing process, here comes the role of vitamin C, which helps the body increase the secretion of collagen. To speed up wound healing.
3. Getting rid of fine lines
It has an amazing ability to get rid of fine lines that appear as a result of aging. Because it helps stimulate and regulate the skin’s production of collagen, and it is also an essential protein that helps in keeping the skin fresh and healthy.
4. Unifying skin tone
One of the annoying problems is paleness of the face, and the presence of dark spots or melasma, in addition to the problem of dark circles, but vitamin C has a strong role in treating this problem.
5. Moisturizing the skin
Because it is one of the many supplements necessary to moisturize the skin, it has been relied upon to get rid of the problem of dryness. This is because of its role and contribution to water retention; To make the skin more moisturized and soft.
Side effects of vitamin C
When consuming large quantities of Vitamin C, a person is exposed to many harms. It should be noted that a healthy body can consume from 200 to 250 mg of Vitamin C per day, and excess quantities are eliminated from the body through sweat and urine. However, there are some cases and as a result of excessive quantities, they are exposed to the following risks: :
- Vomiting and nausea.
- Abdominal cramps and pain.
- diarrhea.
- Excessive absorption of iron, as a result of which tissue damage occurs, God forbid.
- Formation of kidney stones, if you take more than 2000 mg or more of Vitamin C.
How to use Vitamin C
After knowing the benefits of Vitamin C, we need to know how to use it, and most importantly of all, we advise you to first consult a doctor. To know the appropriate quantity, the method comes in the following lines:
- Vitamin C powder can be mixed in water and taken.
- For long pills, it is recommended to swallow them without grinding them.
- The pills are taken orally, and it is recommended to take them in the morning (on an empty stomach), but in the event of stomach upset, it is recommended to take them with food.
- The possibility of obtaining it in the form of injections taken intravenously, intramuscularly, or in the fatty part of the skin.
https://www.youtube.com/watch?v=WcjJW1gW13Q
Warnings on the use of Vitamin C
Despite the amazing benefits of vitamin C, there are a group of warnings for those who suffer from allergies to it or any of its components. In this case, the use of 1000 mg vitamin C pills and other concentrations of it is prohibited.
Uses of Vitamin C
Vitamin C capsules and pills contain many nutritional supplements, and they have many uses in many aspects, as they are often used to reduce and prevent colds. Other important uses include the following:
- Cases of bronchitis.
- To treat chronic pain.
- Colds and colds.
- cancer.
- Corona Virus.
- Heart disease.
- Osteoporosis, stomach infections.
- It is used to treat sunburns.
- Wound treatment.
- Reducing eczema.
- Stimulates collagen production and thus helps reduce wrinkles.
- Improving the appearance of the skin and freshness of the skin.
- Fight dandruff in the scalp.
- Thickening and lengthening hair.
What are the pharmaceutical forms of vitamin C?
It is available in the form of effervescent tablets or long pills.
How do I store Vitamin C?
Vitamin C supplements must be stored away from moisture, at a temperature below 25°C.
Does taking vitamin C cause drowsiness?
No, but this happens when eating excessive amounts of it. The person may feel drowsy and tired, and this may develop into dizziness at times.
Vitamin C is famous for its many benefits for general health and skin. It is also useful in moisturizing the skin, unifying skin tone, and maintaining its elasticity and freshness. This is in addition to its role in improving the immune system , and hence its role is in preventing diseases, but specific doses must be followed. When ingested; To avoid side effects.
Thus, we learned about the benefits of Vitamin C for general health and skin, in addition to its specific doses and method of use. We also learned about its side effects and contraindications.