Vitamin C is a super nutrient for the human body and it would not be wrong to call it magical. There are countless benefits of vitamins C ranging from boosting immune health to beautifying skin to luscious hair. Ascorbic acid and L-ascorbic acid are other names of Vitamin C. It is a water-soluble Vitamin that benefits us in multiple ways.
Now the question comes, why do we need vitamin C?
Our body can’t produce Vitamin C. Moreover, being a water soluble vitamin it is easily passed through urine. This means that the human body requires an ongoing supply of Vitamin C on a regular basis. But the good thing is that one can easily get Vitamin C from fruits and vegetables.
Citrus fruits and juices like orange, grapefruit, Kiwi, Mango, Papaya, Pineapple, Strawberries, raspberries, blueberries, cranberries, and Watermelon, etc. are the highest sources of vitamin C. Vegetables which are a great source of vitamin C include Broccoli, Brussels, sprouts, cauliflower, Green and red peppers, spinach, cabbage, turnip greens, and other leafy greens, tomatoes and winter squash, etc. These fruits and vegetables are packed with antioxidants. Antioxidants have the ability to destroy free radicals which further helps in protecting the structural integrity of cells and tissues. Accumulation of free radicals in the body is responsible for oxidative stress, which has been associated with several ailments. Hence protecting the body from free radical damage is one of the major benefits of vitamin C.
Vitamin C is identified as the strongest antioxidant which strengthens our immune system. A stronger immune system means you are less prone to cold, cough, allergies and many more ailments. Wonderful antioxidant and collagen production properties of Vitamin C make it the best vitamin for the skin. In addition, Vitamin C also supports the production of ligaments, collagen (a protein found in bone, muscle, skin, and tendon), and blood vessels. It also helps to maintain bones and teeth health. Vitamin C is the hair fighter that prevents hair damage, promotes hair growth, and reverses hair loss. However, people wonder where to get Vitamin C for healthy hair. These days the market is full of several hair care cosmetics that contain Vitamin C as a major ingredient.
Let’s see what happens when you are running low on Vitamin C
Signs and symptoms associated with vitamin C deficiency are:
• Dull skin
• Dry and wrinkled skin
• Hair loss and split ends
• Gum problems
• Slow wounds healing
• Weight gain
• Tooth decay
• Decreased susceptibility to infections
• Increased tendency to bruise or bleed
• Swelling of the joints
Vitamin C for Skin, Hair, and Health
This article is all about the potential benefits of vitamin C for skin and hair, and it also summarizes the current knowledge about vitamin C for overall health.
Vitamin C – Best Vitamin for Skin
1. Fights Against Wrinkles
Fibroblasts are the type of cells that produce extracellular matrix and collagen. As people get older, skin starts losing its elasticity. Exposure to UV rays, dehydration, and certain other environmental and genetic factors are responsible for developing wrinkles. In this case, Vitamin C helps in the production of collagen, a key protein that gives structure to the skin and also accelerates the formation of fibroblast for collagen formation. Use of skin care products that contains Vitamin C is a great alternative to reduce wrinkles. In addition, it helps to make skin smooth, supple, and clear. Another remarkable benefit of Vitamin C is that it reduces the oxidative stress and hence prevents free radical damage that leads to cell death. Apart from anti-ageing action, later in the article, you will come to know about the benefits of Vitamin C for healthy hair.
2. Skin Hydration
To attain flawless and clear skin, hydration is the first and foremost step. Vitamin C is a must for those who complain about dry and flaky skin. Role of Vitamin C is that it helps to retain the moisture and improve overall hydration as well. It aids in building certain lipids in the skin surface and prevents loss of moisture from the skin which makes it best vitamin for the skin.
3. Controls acne
Both the external and internal use of Vitamin C is great to prevent acne scarring. It helps to reduce the inflammation and speeds up the healing of acne as well. Furthermore, Vitamin C helps the skin for making some essential proteins which are needed for the formation of new healthy skin. In the absence of Vitamin C, these proteins don’t work efficiently which leads to acne. Another noteworthy benefit of Vitamin C is that it clears redness caused by inflammation on the skin.
4. Protection from sun damage
UV (Ultraviolet) rays from the Sun are one of the worst enemies of the skin. Exposure to UV rays may result in permanent damage to the skin.
Being packed with powerful antioxidants, Vitamin C offers great protection to the skin. Vitamin C shields the skin from Sun rays by and also aids in skin repair by reducing oxidative stress to the skin cell.
5. For Healthy and Glowing Skin
Elastin is the most abundant protein in our body that helps to keep skin healthy and glowing. Elastin formation is directly linked to Vitamin C levels in the body. If you dream of radiant and beautiful skin, then nourish yourself with foods that are enriched in Vitamin C.
6. Collagen Formation
Collagen contains approximately 25% to 35 % of the total protein in the body. It rejuvenates and replenishes the skin and prevents wrinkle formation. Undoubtedly Vitamin C is the best vitamin for the skin. However, collagen formation starts to decline with the progression of age which makes the skin dull and dead. The wonderful benefits of Vitamin C lead to collagen production, therefore, diminish the wrinkles and fine lines and slows down the signs of ageing as well.
Several clinical studies have suggested that topical application of skin care products that contain Vitamin C help to make the skin toned, firm, and youthful. This skin friendly vitamin stimulates fibroblast activity and thus enhances the collagen levels in the body.
7. A Powerful Remedy For Sunburn
Vitamin C is known to reduce the effects of UVB-induced erythema. It has a protective effect against sunburn. The wonderful antioxidant properties of vitamin C help in the building of collagen and hence improve the condition of sunburn. Fast Healing of Wounds
Clinical studies say that Vitamin C accelerates the wound healing process as its antioxidant properties speed up the healing process by promoting the new tissues growth.
8. Antipigmentary Effect
Vitamin C also acts as a wonderful anti-pigmentation agent. It hinders the functions of the main enzyme which is responsible for the formation of melanin. Melanin is a pigment liable for the colour of skin, hair, and eyes. Vitamin C reduces melanin production in the skin and hence, declined melanin levels mean lighter and clearer skin. Even some research studies have found that use of topical formulation containing Vitamin C has a significant effect in decreasing the pigmentation.
9. Improves Skin Texture
Benefits of Vitamin C are amazing especially when it comes to improving the skin texture. Being packed with antioxidants, it works effectively to improve the skin texture by the renewal of cells. Vitamin C has a positive impact on the appearance and texture of the skin.
Benefits of Vitamin C for Healthy Hair
1. Enhances Hair Growth
Vitamin C is called the best vitamin for skin by skin care experts. Similarly, the importance of Vitamin C for healthy hair is not under any question. Are you aware of the fact that Vitamin C deficiency can be an underlying cause of many hair related problems? Low intake of Vitamin C may result in dry hair, split ends, and hair loss. Vitamin C plays a crucial role in promoting hair growth. It boosts up collagen production as decreased levels of collagen are one of the most accountable factors for reduced hair growth. People who take adequate amounts of vitamin C have healthy, strong, and thick hair in comparison to those who have low Vitamin C intake.
Research evidence suggests that oxidative stress causes the hair greying, weak roots and eventually hair loss. Vitamin C holds antioxidant properties that fight oxidative stress and protects your hair from free radicals.
2. Reverse Grey Hair
Undoubtedly, Vitamin C is packed with numerous medicinal properties. Surprisingly, it is also capable to prevent premature greying of hair. It helps in the formation of pigments and retains the natural colour too.
3. Fights Dandruff
These days, many people are bothered by dry, flaky, and itchy scalp. Yes, we are talking about DANDRUFF. Unhygienic conditions, fungal or bacterial growth on the scalp, oily skin, and dry skin are the factors responsible for dandruff. Dandruff causes the clogging of hair follicles which inhibits hair growth.
To get rid of dandruff, the benefits of Vitamin C are remarkable. Strong antifungal action of Vitamin C makes it a valuable solution for dandruff. Its wonderful antiseptic properties fight against bacterial and fungal infections. It wards off all the problems associated with dandruff and stimulates new hair growth. Moreover, it acts as a natural cleanser and helps to clear the clogged hair follicles and pores. Hence, the benefits of Vitamin C for healthy hair and dandruff free scalp encourage the formulation of hair cosmetic products.
4. Prevents Hair Loss
Despite being called the best vitamin for skin, Vitamin C also brings so much for hair health. How hair health growth gets affected by Vitamin C? Here is our answer - Vitamin C can’t be stored or manufactured in the body. Therefore, it must be consumed on a daily basis. While talking about hair health, Vitamin C is crucial for the absorption of iron because deficiency of iron leads to chronic hair loss and reduced hair growth.
Vitamin C is required for collagen production in the dermis and its deficiency is directly linked to inadequate collagen levels in the body which further makes dermis lose and leads to hair loss or brittle hair. That’s why vitamin C is very important for healthy hair and strong roots.
Benefits of Vitamin C for Overall Health
1. Powerful Immunity Booster
Deficiency of Vitamin C enhances the susceptibility to several diseases, infections, and allergies. Several studies have reportedly proven the immune boosting action of this Vitamin. Strengthening immune health is one of the most significant benefits of Vitamin C.
Vitamin C not only helps to reduce the duration of common cold and flu but also decreases the reoccurrence of cold as well. In addition, it also manages the symptoms associated with respiratory tract infections. Hence, supplementation with Vitamin C helps to improve the body’s defence mechanism.
2. Cardiovascular Health
Vitamin C offers great help to keep our heart healthy. Several research studies have found that high Vitamin C intake reduces heart disease risk. Its intake on a regular basis helps to the hinder the activity of a protein named endothelin-1. This protein causes the constriction of small blood vessels which increase the risk of heart attacks.
Vitamin C also helps to improve the blood flow and oxygen carrying capacity. It is also found to reduce LDL (bad) cholesterol levels which help to prevent coronary heart disease.
3. Lowers Blood Pressure Levels
Recent searches suggest that Vitamin C works well to reduce high blood pressure. Natural diuretic benefits of Vitamin C helps the kidneys in removing more sodium and water from the body, thereby relieves the pressure on blood vessel walls.
Nitric oxide is a natural compound in the body which relaxes blood vessels and contributes to the body maintaining healthy blood pressure. So, nitric oxide becomes inactive under oxidative stress. Intake of Vitamin C helps to prevent the oxidative stress in the body and hence protects the levels of nitric oxide and allows it to perform its natural functions.
4. Anti-Cancerous Properties
Certain searches have found that regular intake of Vitamin C may help to reduce the risk of cancer. It’s powerful antioxidant properties fight off various types of cancer, including cancer of the throat, vocal cords, colon, rectum, stomach, lungs, mouth, as well as the oesophagus.
1. Overconsumption of Vitamin C is associated with adverse effects in individuals such as heartburn, stomach cramps, diarrhoea, nausea, vomiting, and headache.
2. High doses of vitamin C in people with a condition called Hemochromatosis (a condition which causes the body to store too much iron) can damage body tissues.
3. People with renal diseases are needed to pay attention when it comes to vitamin C consumption. Vitamin C can raise the amount of oxalate in the urine and elevated levels of oxalate can increase the risk of kidney failure in people suffering from kidney disease.
4. Pregnant women should exercise extra precautions about not exceeding the intake of vitamin C. Too much vitamin C consumption during pregnancy can cause problems in newborn babies.