Vitamin C, An antioxidant our body needs to stay healthy & prevent cancer
Research in progress
VITAMIN C (ASCORBIC ACID)
Other Names: Acide Ascorbique, Acide Cévitamique, Acide Iso-Ascorbique, Acide L-Ascorbique, Acido Ascorbico, Antiscorbutic Vitamin…
As an electron donor, vitamin C is a potent water-soluble antioxidant in humans. Antioxidant effects of vitamin C have been demonstrated in many experiments in vitro. Human diseases such as atherosclerosis and cancer might occur in part from oxidant damage to tissues. Vitamin C is one of the best, safest and most effective nutrients according to experts. It may not be the cure to the common flu though it can help in preventing serious complication. However, the benefit of Vitamin C may include the protection against the immune system deficiencies, eye diseases, skin wrinkling and other skin problems, prenatal health issue, cardiovascular diseases and more.
Vitamin C in humans must be ingested for survival. Vitamin C is an electron donor, and this property accounts for all its known functions. As an electron donor, vitamin C is a potent water-soluble antioxidant in humans. Antioxidant effects of vitamin C have been demonstrated in many experiments in vitro. Human diseases such as atherosclerosis and cancer might occur in part from oxidant damage to tissues. Oxidation of lipids, proteins and DNA results in specific oxidation products that can be measured in the laboratory.(source)
Ascorbate has been demonstrated to be an effective antioxidant. It can act both directly, by reaction with aqueous peroxyl radicals, and indirectly, by restoring the antioxidant properties of fat-soluble vitamin E. The overall consequence of these antioxidant activities is the beneficial control of lipid peroxidation of cellular membranes including those surrounding as well as within intracellular organelles. Intracellular free radical attack on non-lipid nuclear material may also be diminished.
A recent study was published in the Seminar in Preventive and Alternative Medicine that looked over about 100 studies over ten years that revealed the benefit of Vitamin C. it has received lots of attention and with good reasons. The higher blood levels of Vitamin C might be the ideal nutrition marker for your overall health.
So how much Vitamin C is enough? Most of the studies examined used 500 daily milligrams of Vitamin C to achieve health results. It’s much higher than the RDA of 75-90mg a day results. Therefore, unless you can eat a lot of fruits and vegetables, you may need a supplement to gain all the benefits. It’s like having five serving of fruits and vegetables. According to the studies, there is no real downside to taking 500mg of supplement except for some who may face stomach ache.
The Health Benefits of Vitamin C
Vitamin C, Health and cancer prevention
Due to its function as an antioxidant and its role in immune function, vitamin C has been promoted as a means to help prevent and/or treat numerous health conditions. Diseases and disorders in which vitamin C might play a role:
- cancer (including prevention and treatment)
- cardiovascular disease
- age-related macular degeneration (AMD)
- the common cold.
Evidence suggests that higher consumption of fruits and vegetables is associated with lower risk of most types of cancer, perhaps, in part, due to their high vitamin C content . Vitamin C can limit the formation of carcinogens, such as nitrosamines, in vivo; modulate immune response ; and, through its antioxidant function, possibly attenuate oxidative damage that can lead to cancer .
Most case-control studies have found an inverse association between dietary vitamin C intake and cancers of the lung, breast, colon or rectum, stomach, oral cavity, larynx or pharynx, and esophagus . Plasma concentrations of vitamin C are also lower in people with cancer than controls .
However, evidence from prospective cohort studies is inconsistent, possibly due to varying intakes of vitamin C among studies. In a cohort of 82,234 women aged 33–60 years from the Nurses’ Health Study, consumption of an average of 205 mg/day of vitamin C from food (highest quintile of intake) compared with an average of 70 mg/day (lowest quintile of intake) was associated with a 63% lower risk of breast cancer among premenopausal women with a family history of breast cancer . Conversely, Kushi and colleagues did not observe a significantly lower risk of breast cancer among postmenopausal women consuming at least 198 mg/day (highest quintile of intake) of vitamin C from food compared with those consuming less than 87 mg/day (lowest quintile of intake) . A review by Carr and Frei concluded that in the majority of prospective cohort studies not reporting a significantly lower cancer risk, most participants had relatively high vitamin C intakes, with intakes higher than 86 mg/day in the lowest quintiles . Studies reporting significantly lower cancer risk found these associations in individuals with vitamin C intakes of at least 80–110 mg/day, a range associated with close to vitamin C tissue saturation .
According to a recent study, vitamin C might offer health benefits in these areas:
• Skin aging
• Improve macular degeneration.
• Reduce inflammation.
• Reduce your risk of cancer
• Reduce cardiovascular disease.
Vitamin C’s Role in the Body
Vitamin C which is also known as ascorbic acid is a necessary thing for the growth, development, and repair of your body tissues. It helps in many body functions, counting formation of collagen, absorption of iron in your body as well as also contributes to improve your immune system, wound healing, as well as the maintenance of cartilage, bones, and your teeth.
It is an important antioxidant which can protect against damage initiated by harmful molecules called free radicals, and toxic chemicals and toxins like cigarette smoke. Free radicals can excite and add to the development of health conditions like cancer, heart disease, as well as arthritis.
Vitamin C is not stored in your body as the excess amounts are excreted. Therefore overdose is not fear. Nonetheless, it’s still significant not to surpass the safe limit of 2,000 mg a day to elude stomach upset and diarrhea.
Vitamin C probably improves :
Inflammatory and pain
Autoimmune diseases (rheumatoid arthritis)
Vitamin C is just absorbed both in the form of food and pill. It can improve the absorption of iron when the two are eaten together. The deficiency of Vitamin C is rare and is seen in malnourished adults. In most extreme cases, it may lead to scurvy which is characterized by weakness, anemia, and bruising. One might have bleeding and loose teeth.
The bottom line? Well, there is no one silver bullet vitamin, mineral, or nutrient. You have to take diet and added a supplement to make sure that your body is getting its required amount of vitamin to function properly. A change in your diet and proper lifestyle can help you maintain a good Vitamin, nutrients and mineral ratio in your body.
Vitamin C antioxidant sources
2) Red peppers. ½ cup chopped, raw: 95 mg (over 100% DV)
3) Kale. 1 cup: 80 mg (134% DV)
4) Brussels sprouts. ½ cup cooked: 48 mg (80% DV)
5) Broccoli. ½ cup cooked: 51 mg (107% DV)
6) Strawberries. ½ cup: 42 mg (70% DV)
Vitamin C as an antioxidant, our body needs
It is not wrong to say that Vitamin C is ingested for survival. It is an electron donor, and as an electron donor, it is a potent water-soluble antioxidant in humans.
Antioxidant effects of vitamin C have been demonstrated in many studies. Human diseases like atherosclerosis and cancer possible can occur from oxidant damage to the tissues. Oxidation of lipids, proteins and the DNA results in oxidation products which can be measured. Epidemiological studies show that the ones with the diets high in fruits and vegetables are associated with lower risk of cardiovascular disease, stroke and cancer. Whether these effects are attributable to vitamin C is not properly known but the studies with vitamin C have shown no change in markers of oxidation.
Table 1: Recommended Dietary Allowances (RDAs) for Vitamin C
Age Male Female Pregnancy Lactation
0–6 months 40 mg* 40 mg*
7–12 months 50 mg* 50 mg*
1–3 years 15 mg 15 mg
4–8 years 25 mg 25 mg
9–13 years 45 mg 45 mg
14–18 years 75 mg 65 mg 80 mg 115 mg
19+ years 90 mg 75 mg 85 mg 120 mg
Smokers Individuals who smoke require 35 mg/day
more vitamin C than nonsmokers.