What are the benefits of eating more vitamin C

Moderate supplementation of vitamin C can help enhance immunity, promote collagen synthesis, resist oxidation, improve iron absorption, and maintain cardiovascular health. Vitamin C is an essential nutrient for the human body, but excessive intake may cause gastrointestinal discomfort or urinary system stones.

1. Enhance immunity

Vitamin C can stimulate white blood cell activity and help the body resist viral and bacterial infections. It enhances immune defense by supporting epithelial barrier function and promoting phagocytic activity, which has a certain auxiliary effect on preventing common infections such as colds. Long term deficiency of vitamin C may lead to delayed wound healing and decreased resistance.

2. Promoting collagen synthesis

As an essential cofactor for collagen synthesis, vitamin C participates in the repair and regeneration of connective tissues such as skin, bones, and blood vessels. Adequate intake of vitamin C can reduce the formation of skin wrinkles, accelerate postoperative or post-traumatic tissue repair, and maintain gum health and tooth stability.

3. Antioxidant Effects

Vitamin C is a potent water-soluble antioxidant that can neutralize free radicals and reduce oxidative stress damage to cells. This characteristic helps to slow down the aging process, reduce the damage of ultraviolet rays to the skin, and may reduce the risk of certain chronic diseases. It works synergistically with vitamin E to enhance the overall antioxidant effect.

4. Improving iron absorption

Vitamin C can convert difficult to absorb trivalent iron into easily absorbable divalent iron forms, enhancing the bioavailability of iron in plant-based foods. For vegetarians or anemic patients, pairing foods rich in vitamin C can significantly increase iron intake. It is recommended to pair citrus fruits with high-speed rail vegetables such as spinach.

5. Maintaining Cardiovascular Health

Vitamin C supports cardiovascular health by regulating endothelial function and reducing low-density lipoprotein oxidation. Moderate intake may assist in controlling blood pressure and reducing the risk of arteriosclerosis. However, it should be noted that relying solely on vitamin C supplements cannot replace standardized treatment for cardiovascular diseases.

Vitamin C can be obtained daily through natural foods such as fresh vegetables and fruits like broccoli, kiwifruit, strawberries, etc. The recommended daily intake for healthy adults is 100 milligrams, with a maximum of 2000 milligrams. Long term high-dose consumption of vitamin C supplements may lead to diarrhea or increase the risk of kidney stones. Special populations such as gout patients and those with renal insufficiency should adjust their intake under the guidance of a doctor. Maintaining a balanced diet is more important than supplementing with a single nutrient.