The short answer is that vitamin C is absolutely vital for our health and wellbeing, the benefits ranging from a glowing skin to a strong immune system.

The benefits of vitamin C became common knowledge during the previous centuries when sailors who suffered from the ancient disease scurvy experienced rapid relief after being given vitamin C-rich oranges to eat. However, few people know about the claims made by Nobel Prize winner, Dr Linus Pauling, about the benefits of high doses of vitamin C in protecting against and treating cancer, heart disease and other illnesses.

Dr Pauling based his research on the fact that humans, unlike plants and animals, are unable to produce vitamin C, that our bodies do not retain stores of this vital vitamin for very long and that it is easily destroyed. However, this elusive vitamin, found mainly in fruit and vegetables (especially guavas, citrus fruit, strawberries, melons, kiwifruit, cabbage, broccoli and peppers), is absolutely essential for our health and wellbeing. Here’s why!

It keeps our bodies from falling apart

Vitamin C is essential in building and repairing all the cells in the body. It has been compared to glue because it plays an important role in the process of making collagen, which is the major component of the connective tissue that holds our bodies together, heals our wounds, strengthens our bones and skeleton and keeps our skin firm and supple.

Collagen (a protein) is the substance that is generated to form the scar tissue that binds or “glues” together the sides of an open wound − but more than that, no heart or blood vessel or other organ can be maintained in a healthy condition without it. When the body stops making collagen it falls apart, blood vessels break open, causing internal bleeding, wounds do not heal, muscles and bones deteriorate, gums swell and teeth as well as hair fall out − some of the symptoms of that ancient disease called scurvy.

It benefits our skin

Collagen’s main claim to fame is that it helps to reverse damage to the skin, but it is also the powerful anti-oxidant that protects the body and skin against free radicals.

Free radicals damage collagen and cause wrinkles, fine lines and dry skin. Vitamin C helps slow down the rate of free radical damage to the skin and the resultant skin ageing process. Many cosmetic houses offer creams and moisturisers that contain L-ascorbic acid, the most commonly used type of vitamin C. It also helps protect the body against damaging agents such as the ultraviolet light of the sun.

It boosts the immune system

Vitamin C gives flu and cold viruses a run for their money. Colds and flu are virus-induced illnesses and vitamin C in sufficiently high doses has been noted to boost the immune system and help the healing process.

Other benefits

Vitamin C also plays a role in the production of adrenaline and some hormones and it influences the absorption of iron and calcium.

The good, the bad and the ugly truth

The bad news is that although vitamin C is essential for the production of collagen, it is also destroyed during this self-same process. Vitamin C is also affected and partially destroyed by prolonged exposure to both light and air. Another “ugly” truth is that the soils in which our food and vegetables are cultivated are for the most part deficient in the essential minerals needed to produce healthy plants filled with vitamin C.

How much do we need?

The question at hand seems to be: how much vitamin C do we need?

Although medical and health experts vary in their opinions, most agree that ideal doses may be sufficiently higher than recommended daily dietary allowances (RDA). They suggest taking between 3000 and 5000 milligrams per day, in addition to eating your recommended servings of vitamin C-rich fruit and vegetables daily. Although vitamin C is very safe, some types may irritate the stomach when taken in high doses. Speak to your doctor or pharmacist about the non-acidic, buffered form of the vitamin if it irritates your stomach. However, rest assured that high doses of vitamin C do not cause kidney stones as previously believed.

The effects of this vitamin are dose related and individual needs vary. For example, you will need higher doses when you are ill or have wounds that need to heal.

Moral of the story

To achieve all these health benefits make sure you consistently take in high doses of vitamin C daily, whether by supplementation or by eating all those vitamin C-rich vegetables and fruit! If unsure about the doses, speak to your health care practitioner or pharmacist.

 

Sources

 

Hoe zit dat nou met vitamin C? Waarom moeten cavia’s dat hebben? En wat gebeurt er als ze het niet krijgen? Retrieved from http://www.degrotecavia.nl/vitaminec.html. Accessed on 2012/08/08
Phillips, J. How much Vitamin C is too much? Retrieved from http://www.americanfreepress.net/Alternative_Health/17_02%20HS%20How%20Much%20Vitamin%20C%20Is%20.htm
Roberts, H. 2004. Linus Pauling was right all along. A doctor’s opinion. Retrieved from Medical News Today. http://www.medicalnewstoday.com/releases/12154php
Sardi, B. 2000. Is high-dose vitamin C risky? Retrieved from http://www.vitamincfoundation.org.accessed on 2012/08/20
Sentry, S. 2009. How does Vitamin C benefit skin? Retrieved from HowStuffWorks.com. http://health.howstuffworks.com/skincare/information/nutrition/vitamin=c-benefit-skin.htm
Zeiman, K.M. What can vitamin C do for your health? Retrieved from http://www.webmd.com/diet/the-benefits-of-vitamin-c on 2012/08/20.

 

(Revised by M van Deventer)