What are the benefits of taking vitamin C every day

Daily 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 water-soluble vitamin for the human body, mainly obtained through diet. Long term deficiency may lead to scurvy.

1. Enhance immunity

Vitamin C can stimulate white blood cell activity and help the body resist viral and bacterial infections. It shortens the course of colds by supporting epithelial barrier function and promoting phagocytic activity. Winter or immunocompromised individuals can increase their intake of foods rich in vitamin C.

2. Promoting collagen synthesis

As an essential cofactor for collagen synthesis, vitamin C participates in the repair of skin, bones, and blood vessels. Lack of it can lead to typical symptoms of scurvy such as delayed wound healing and gum bleeding. The postoperative recovery period population should pay attention to supplementation.

3. Antioxidant effect

Vitamin C can neutralize free radicals and reduce oxidative stress damage to cells. This characteristic helps to delay skin aging and reduce UV damage. When combined with vitamin E, the antioxidant effect is more significant.

4. Improving iron absorption

Vitamin C can convert trivalent iron into more easily absorbable divalent iron, preventing iron deficiency anemia. It is recommended that anemic patients consume animal liver rich in iron and citrus fruits high in vitamin C.

5. Maintaining cardiovascular health

Moderate vitamin C can improve endothelial function and regulate blood lipid metabolism. Epidemiological studies have shown a correlation between adequate intake and reduced risk of hypertension and arteriosclerosis.

It is recommended to obtain vitamin C from natural foods such as fresh vegetables and fruits such as broccoli, kiwifruit, strawberries, etc. The recommended daily intake for adults is 100 milligrams, with a maximum of 2000 milligrams. Long term high-dose supplementation may lead to diarrhea or urinary system stones. Specific populations such as kidney stone patients and hemochromatosis patients should adjust their intake under the guidance of a doctor. When cooking, be careful to avoid prolonged high temperature heating to reduce the loss of vitamin C.