Hope your year is going well so far! Wishing you a wonderful January and an even better year ahead!

Lifestyle Blogger

Friday, January 24, 2025

Myths and realities about vitamin C


An important micronutrient that helps keep your body healthy is vitamin C, which is also known as ascorbic acid. We'll talk about some facts and myths about this important vitamin below.

What does vitamin C do in the body?
Vitamin C is a necessary vitamin that supports a variety of bodily activities. Vitamin C is important for the production of collagen, a protein required for the health of the skin, tendons, ligaments, and blood vessels, as well as the healing of wounds and the formation of scar tissue. The vitamin also contributes to strong bones, cartilage, and teeth. Additionally, it increases the body's ability to absorb iron from plant-based diets.

Vitamin C helps to boost the immune system. Vitamin C, a potent antioxidant, neutralizes free radicals, which are unstable chemicals that can damage cells and lead to aging, cancer, and heart disease. The vitamin also has a role in the production of neurotransmitters, which allow nerve cells to communicate.

How much of C do you really need?
Since our bodies can't make vitamin C, we need to get it from our food or pills.Getting them from organic food is always a healthier and better source.

How much vitamin C you need every day varies by age, gender, and stage of life.

It depends on your health or how you live your life if you need more or less vitamin C.

Recommended Daily Allowances (RDAs) for Vitamin C:

  • Men (19+ years): 90 mg
  • Women (19+ years): 75 mg
  • Pregnant Women: 85 mg
  • Breastfeeding Women: 120 mg
  • Smokers: Require an additional 35 mg daily compared to non-smokers.

Source: National Institutes of Health Office of Dietary Supplements

Must read: 12 vegetables you must eat every day.

Too much vitamin C can be bad for you.
Vitamin C is safe for most people. As a result, taking more than 2,000 milligrams (mg) per day can lead to unpleasant side effects because the body can't take that much. Problems that happen a lot include diarrhea, feeling sick, and stomach cramps.

High amounts of vitamin C may sometimes cause kidney stones, especially in people who already have problems with their kidneys. Too much vitamin C supplementation during pregnancy can change how much vitamin C a baby has after birth. People who already have certain health problems, like iron overload disorder or inherited hemochromatosis, should also be careful about getting too much vitamin C.

Can vitamin C keep you from getting colds or make them last less time?
In the 1970s, a lot of people believed that vitamin C could keep you from getting colds. However, most studies have since disproved this idea. Regularly taking vitamin C doesn't seem to lower the risk of getting a cold, but there is some evidence that it might shorten the length of the cold or make its symptoms less severe.

Most people don't need to take high-dose supplements to keep their immune systems healthy. They can just eat a balanced meal that includes enough vitamin C.


Can you get heart disease and high blood pressure if you take vitamin C?
It is still not clear what the link is between vitamin C and heart health. Some big observational studies show that getting more vitamin C, especially from fruits and vegetables, may be linked to a lower risk of heart disease and stroke. This is probably because vitamin C is an antioxidant, which means it protects blood vessels and stops plaque from building up.

However, clinical trials that tested vitamin C supplements have not consistently shown that they help avoid or lower heart disease. There is mixed information about whether or not it has a protective effect.

Because of this, there is no clear advice on how much more vitamin C is better for your heart than the daily suggested amount.

What are some of the health benefits of vitamin C?
Some of the health benefits that vitamin C may provide are more likely to be true than others. For instance:

  • The immune system functions. Vitamin C is an antioxidant that helps the immune system by keeping cells safe from damage caused by free radicals and making the body's natural defenses stronger.
  • Eye health. In the Age-Related Eye Disease Study (AREDS) studies, a dietary supplement with vitamin C was shown to stop age-related macular degeneration (AMD) from getting worse in its worst form. However, studies have not shown that taking vitamin C pills generally lowers the risk of AMD. Getting more vitamin C from food is associated with a lower chance of cataracts. However, taking vitamin C supplements has had mixed effects. In fact, some studies have even shown that high doses may raise the risk of cataracts.
  • Cancer. Epidemiological studies have shown that eating a lot of fruits and veggies can lower your risk of getting a number of cancers. This might be because the foods have vitamin C in them. But studies that only looked at taking vitamin C supplements have not always shown that they lower the risk of cancer.
  • Promotes heart and arterial health. Taking extra vitamin C might have a small effect on blood pressure. But most of the time, clinical studies of vitamin C supplements have not shown that they help prevent or lower cardiovascular events.

Overall, antioxidants are good for you. Vitamin C is an important antioxidant that gets rid of free radicals. This slows down oxidative stress, which speeds up age and some chronic diseases like arthritis and neurodegenerative conditions.

  • Vitamin C-rich foods
Many fruits and vegetables are high in vitamin C, so eating a balanced diet will make it simple to achieve your daily needs.

Fruits that are high in C

Berries: blueberries, raspberries, cranberries, and strawberries; citrus fruits: oranges, grapefruits, lemons, and limes

Melons: watermelon and cantaloupe; tropical fruits: papaya, pineapple, mango, and kiwi; and tomatoes.

Vitamin C-rich vegetables:

  • Cruciferous vegetables, such as cauliflower, broccoli, and Brussels sprouts; bell peppers, both red and green.
  • Leafy greens, including turnip greens, spinach, and cabbage
  • White potatoes and sweet potatoes are root vegetables.
  • Winter squash.
Advice for increasing the amount of vitamin C in your diet
  • You may increase your intake of vitamin C by following a few easy steps.
  • Fresh, uncooked fruits and vegetables have the maximum vitamin C content.
  • Cooking, in particular, can lower vitamin C levels. To reduce the loss of nutrients, use steaming or the microwave.
  • Prolonged storage and exposure to light can reduce vitamin C.
Pexel Photo

SHARE:

65 comments

  1. I take vit C on regular daily basis, for all the reasons you mentioned. :)

    ReplyDelete
    Replies
    1. It is important for our health, especially when gotten from natural sources.

      Delete
  2. I take a pill ov vitamin c daily but I tend to eat a lot of seasonal fruit and veggies an in this time we have food rich of It!!

    ReplyDelete
    Replies
    1. Fruits and vegetables are the best sources of vitamin C. I am trying to eat fruits every day.

      Delete
  3. Olá, Melody!
    Não acho que se trate de mitos. Mas uma realidade medicamente comprovada.
    A vitamina C é essencial para o nosso organismo.
    Eu gosto e como bastantes citrinos. Laranjas, clementinas, tangerinas, ricas em vitamina C, que são muito importantes para o nosso sistema imunitário.
    Excelente post, estimada amiga.

    Deixo os meus votos de um feliz fim de semana, com tudo de bom.
    Beijinhos, com carinho e amizade.

    Mário Margaride

    http://poesiaaquiesta.blogspot.com
    https://soltaastuaspalavras.blogspot.com

    ReplyDelete
    Replies
    1. Actually, there are myths in between, but it is always good to eat vitamin C-rich fruits as a means of maintaining excellent health.

      Delete
  4. Melody very interesting is your post. Recently after a surgery the nurse told my mother to drink vitamin C. I (especially in winter) drink tea with quince juice. I like to eat citrus too. I don't like to eat a lot of potatoes.
    Melody, I salute you and I wish you a nice weekend!

    ReplyDelete
  5. Um artigo muito importante esse e todos precisamoas da vitamina C, mas como tudo na vida, nas doses ceertas!
    Gostei muito!
    beijos, lindo fim de semana e tudo de bom,chica

    ReplyDelete
  6. Siempre es bueno cuidarse. Me gusta tomar jugo de naranja y zanahorias. . Tambien cerezas todas tiene vitaminas c . Te mando un beso.

    ReplyDelete
  7. Replies
    1. Thank you! That’s fantastic to hear—Vitamin C is indeed essential for a strong immune system and overall health. Keep it up!

      Delete
  8. Thank you for this well-researched post. I was not aware that too much Vit C can be a problem. It is often difficult to calculate how much Vic C we get from foods; so supplement tablets are often taken as well.

    Thank you for your comment on my Blog. I have responded fully there. God bless you and thanx.

    ReplyDelete
    Replies
    1. You're absolutely right—it's easy to overlook how much Vitamin C we get from foods, especially with supplementation. Moderation is key, as excessive intake may cause side effects like stomach upset. Thank you for your thoughtful comment! God bless you too.

      Delete
  9. Boa noite de paz, querida amiga Melody!
    Por sorte, gosto de tudo narrado por você aqui que contém vitamina C.
    A cada exame, tudo está normal com minha saúde, por ora.
    É muito importante nos cuidarmos enquanto podemos.
    Fez muito bem em realçar a importância da vitamina C.
    Tenha um final de semana abençoado!
    Beijinhos fraternos

    ReplyDelete
    Replies
    1. I'm so glad you found the article helpful and that your health is in good shape—truly a blessing. You're absolutely right; taking care of ourselves is essential. Wishing you a blessed weekend as well.

      Delete
  10. Hello, Melody! I enjoy fruits and vegetables with the vitamin C!

    ReplyDelete
    Replies
    1. That’s wonderful—fruits and vegetables rich in Vitamin C are fantastic for your health. Keep enjoying them for a stronger immune system and overall well-being.

      Delete
  11. Replies
    1. Thank you. I'm glad you found it informative. Let me know if you have any questions about Vitamin C.

      Delete
  12. The information you provided about vitamin C is very important. High amounts of vitamin C can also cause gallstones. Too little of everything is good, too much is bad. Thanks Meoldy. 🙏🍀😊

    ReplyDelete
    Replies
    1. Thank you for your insight! You're absolutely correct—balance is vital. Excess Vitamin C can indeed contribute to issues like gallstones for some people. Moderation is key to good health!

      Delete
  13. Melody, great coverage of an important topic! I occasionally take powdered vitamin C mixed with water when I feel the need for supplementation. But most days I get all the vitamin C I need, and more, from all the vitamin C-rich fruits and vegetables we eat.

    ReplyDelete
    Replies
    1. Thank you for your insight! You're absolutely correct—balance is vital. Excess vitamin C can indeed contribute to issues like gallstones for some people. Moderation is key to good health!

      Delete
  14. Very useful post about vitamin C, Thank you so much for sharing .

    ReplyDelete
    Replies
    1. Thank you! I’m glad you found it useful. Vitamin C is such an important topic—happy to share.

      Delete
  15. Faccio un buon uso di vitamina C, per il mio sistema immunitario.
    Buon fine settimana

    ReplyDelete
    Replies
    1. That’s brilliant—Vitamin C is excellent for supporting the immune system! Have a lovely weekend as well.

      Delete
  16. Adoro la frutta e la verdura.Iscriviti al mio nuovo blog. Buon fine settimana!

    ReplyDelete
  17. Good morning Melody. Your today's artice about vitamine C is very useful for all of us, my dear. And this post gives us full details about that.
    I have problem with my blood pressure, I take pills for that and I'm trying to eat fruits to help my health.
    Thank you very much, my dear friend. Have a nice weekend. Kisses.

    ReplyDelete
    Replies
    1. I’m so glad you found the article helpful. It’s great that you’re incorporating fruits into your diet—they can be a lovely complement to managing health conditions. Wishing you all the best with your blood pressure, and have a wonderful week as well.

      Delete
  18. om dia. Dicas muito interessantes por fabulosamente belas para a saúde. Grato pela partilha.

    Feliz Sábado.

    ReplyDelete
    Replies
    1. I’m really glad you enjoyed the tips! Stay healthy and have a lovely day.

      Delete
  19. This is a great reference! I take vitamin c daily in the winter to keep my immune system strong.

    Jill - Doused in Pink

    ReplyDelete
    Replies
    1. That’s a great habit, especially in winter when our immune system can use an extra boost! Vitamin C is fantastic for keeping you healthy. Keep it up.

      Delete
  20. Realizo mas visitas a la frutería que a la carnicería y algo que no falta a diario es una ensalada de lechuga y tomate mas la fruta ahora por ejemplo tomo principalmente; naranjas, caquis, plátanos, Kiwis, manzanas. Por lo general suelo tomar frutas de temporada.

    Saludos.

    ReplyDelete
    Replies
    1. That sounds like a lovely and healthy routine. Eating seasonal fruits like oranges, persimmons, and kiwis is a great way to support your immune system with natural Vitamin C. Keep up the fantastic choices.

      Delete
  21. Boa tarde de sábado, com muita paz e saúde. Também um excelente bom final de semana. Obrigado pelas explicações e dicas maravilhosas sobre a vitamina C.

    ReplyDelete
    Replies
    1. Thank you so much! Wishing you a peaceful and healthy Saturday afternoon as well. I'm glad the tips were helpful! Enjoy your weekend to the fullest.

      Delete
  22. Thank you for this informative post, Melody. It's good to know the benefits, but also that taking too much can be bad for you! xxx

    ReplyDelete
    Replies
    1. You’re very welcome! Yes, it’s important to remember that balance is key—too much of anything, even something beneficial like Vitamin C, can have drawbacks. Thanks for your thoughtful comment.

      Delete
  23. Great post, very inspiring! There is a lot of talk about vitamin C, especially in winter. I myself did not think about the facts and myths. I have to say that it is a very interesting topic and I am glad that I could learn about it. It is worth learning new things. Thank you for this post and best regards!

    ReplyDelete
    Replies
    1. Thank you so much for your thoughtful words! I’m really happy to hear that you found the topic interesting and informative. It’s always great to explore and learn more about these things. Best regards to you as well.

      Delete
  24. Great post. The good news about vitamin c is that it is water soluble so you don't store a lot in body either, which also means you need to get it every day.

    ReplyDelete
    Replies
    1. Exactly! Because Vitamin C is water-soluble, the body doesn't store it, so it’s important to include it in your diet daily. It’s great to hear you’re aware of that! Thanks for sharing this great point!

      Delete
  25. I'm currently taking astaxanthin, which is 6000 times more powerful than vitamin C, but without the side effects that can come with vitamin C.

    ReplyDelete
    Replies
    1. Astaxanthin is indeed a powerful antioxidant and has been shown to offer a variety of health benefits, especially for the skin and inflammation, without the potential side effects that high doses of Vitamin C can sometimes cause. It’s great that you're exploring such options for your health!

      Delete
  26. I recommend increasing intake of fruits rich in vitamin C. Taking too much artificial vitamin C may cause more harm. This produces oxalic acid in the urine, which causes kidney stones.
    Very good article 😊
    Warm regards, Melody.

    ReplyDelete
    Replies
    1. Thank you for the great recommendation! You’re absolutely right—getting Vitamin C from fruits is the natural way to go, as they provide additional nutrients and fibre. And yes, excessive synthetic Vitamin C can increase the risk of kidney stones due to oxalic acid. Balance is key for sure! Glad you enjoyed the article.

      Delete
  27. Hello Melody :)
    My family and I get all the vitamin C from the fruit on the farm where I live. Tangerines are still on the trees, and we eat a lot of this fruit and also oranges when they are in season. We also grow Kiwis a fruit rich in vitamin C and antioxidants, melons, apples, and cherries from one Cherry tree. I never take suplementes as my diet is a healthy balance of fruit and vegetables.. What I didn't know is taking too much vitamin C can be bad for you. I have never had the Flu virus vaccine, because I never get flu or a cold which I'm convinced is in part due to the amount of vitamin C I consume from the farm products. A well researched and informative post Melody.
    All the best
    Sonjia.

    ReplyDelete
    Replies
    1. That’s fantastic that you’re getting all your Vitamin C naturally. You’re right—eating fruits like tangerines, kiwis, and oranges is a great way to support your immune system. It’s also great to hear that you’ve stayed healthy without the flu vaccine—your diet is certainly playing a role in that. And yes, moderation is key when it comes to Vitamin C, even from natural sources. Thanks for sharing your story, and all the best to you and your family.

      Delete
  28. Interesting and enlightening article 👏
    Vitamin C is essential for our body.
    Greetings from Maria

    ReplyDelete
  29. Thank you, Maria! I'm so glad you found the article enlightening. Vitamin C truly is vital for our health! Sending warm greetings back to you!

    ReplyDelete
  30. Hello my dear Melody, I'm back to work on the blog.
    I hope all is well with you! This post is very useful, at the moment I'm anaemic and my immune system is weak. My diet is low in fruit and vegetables because my digestive system can't digest them, so I'm weak and my health isn't good, it's all due to an illness I have. I really enjoyed learning about the benefits of taking vitamin C and the risks of taking too much!
    I wish you a happy Sunday! Kisses and hugs!

    www.marisasclosetblog.com

    ReplyDelete
  31. I always learn something new from your posts. Thank you so much love to you. Thinking of you. Praying as well.
    www.rsrue.blogspot.com

    ReplyDelete
  32. ...I think taht I have this under control!

    ReplyDelete
  33. thank you for visiting. your blog is also very interesting. this article about vitamins is very helpful. We often forget how necessary vitamins are for us and those who do not eat correctly and diversely, must definitely resort to complex vitamin supplements. Life means love, sun, air, vitamins.

    ReplyDelete
  34. Such great advice, Melody! I'm not a big veggie eater, but I try to get my intake of vitamin C through fruits because I love love love them. I hope you have an amazing week!

    ReplyDelete
  35. Vitamin C is one of many vitamins that are very important for our health.
    In your post, you gave many valuable tips on how to ensure the right level. You showed what the effects of deficiency are.
    We don't think about it on a daily basis and this knowledge is very helpful.
    Valuable post!
    Thank you and best regards :)

    ReplyDelete
  36. I'm a fan of vitamin C and either take it regularly or at least ensure my citrus or fruit take (thanks for listing some of the other foods too) is right up there. From where I sit, there is nothing better than a slightly chilled orange to make me smile happily!

    ReplyDelete
  37. My morning protein drink is enriched with vitamins. That’s a good thing because I don’t do well with fruit. Raw fruits make my gums sore and swollen. I like root vegetables though, and squash.

    I suspect that the studies on vitamin C supplements are all over the place because the supplements come from various different sources. We tend to assume that citric acid is from citrus fruits, but it’s usually made from corn.

    I learned long ago that my tolerance for vitamin C In supplements is under 1000 mg a day. More than that gives me digestive problems.

    ReplyDelete
  38. This kind of content is so important and interesting. Love it!

    Kisses and have a lovely weekend

    ReplyDelete
  39. Muito bem. Vitamina C faz bem, mas como em tudo na vida é preciso equilíbrio. Tudo se quer com conta, peso e medida.
    Beijinhos.

    ReplyDelete
  40. Podziwiam Cię. Twoje posty są zawsze mądre i przydatne dla nas. Witaminę C spożywam zawsze w porcji warzyw i owoców jednak zawsze z umiarem rozsądnie. Ze wszystkim można przedobrzyc. Borówki uwielbiam szczególnie te leśne wygrzane w słońcu. U nas w górach jest ich pod dostatkiem :) Kocham także żurawinę i maliny.

    ReplyDelete

Feel free to leave a comment in any language you prefer! You can use the translate tool at the top right corner of the blog to switch to your preferred language. Your opinions are always welcome here—don’t be shy! Much love.

Blogger Template Created by pipdig