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What is Vitamin C

Vitamin C or Ascorbic acid , which is one of the vitamins dissolved in water, which has a role in enhancing the functioning of the immune system and maintaining human health, and it is one of the vitamins that the body cannot manufacture, and therefore it is not It must be taken daily from its various sources, It should be noted that this vitamin enhances the absorption and storage of iron in the body, and it is essential for the formation of blood vessels and cartilage., Muscle, and collagen found in the bones, in addition to its role in the wound healing process, and vitamin C is an antioxidant, which may contribute to reducing the damage caused by free radicals on the cells of the body. They are secondary compounds that are produced when smoking, or exposure to radiation, and other causes that may increase the risk of heart disease, cancer, and other diseases.

Eating foods rich in vitamin C is one of the best ways to obtain the daily requirement of it. As people who eat adequate amounts of vegetables and fruits rarely need to consume vitamin C supplements, and citrus fruits and their juices, paprika, papaya and strawberries are among the richest sources of vitamin C, and it is worth noting that this vitamin is easily decomposed during cooking, or when Store it, or during food preparation, so it is recommended to eat its fresh sources immediately after purchasing it, and cut vegetables before cooking or eating them shortly, and it is also recommended to cook foods that contain vitamin C quickly, and use a small amount of water.

what is vitamin c good for

An expectant mother needs more vitamin C; The recommended amount for teenage pregnant women is about 80 milligrams, and 85 milligrams for older pregnant women. Some of the benefits of vitamin C during pregnancy are mentioned:

Is essential for the production of collagen: The collagen of structural proteins, and enters in the formation of cartilage, tendons, bones, skin, and is the presence of vitamin C in the human body essential for bone growth and restoration are tissue, and is important for wound healing and maintaining healthy skin, and also helps to reduce It reduces the risk of infection, and it is also an antioxidant, which reduces the risk of cell damage.

Improving iron absorption: A pregnant mother’s consumption of adequate amounts of vitamin C improves the efficiency of iron absorption, which helps reduce her risk of anemia, in addition to reducing the risk of the baby being born with a low birth weight.

Reducing the risk of rupture of the amniotic sac: or what is known as the amniotic sac, or the amniotic sac in which the fetus grows, although there is insufficient evidence to confirm the effectiveness of vitamin C in this, but it is believed that taking vitamin C helps Reducing the risk of rupture of this cyst before labor, while it was found that taking it with other vitamins did not reduce this risk, and taking vitamin C supplements with vitamin E from the fourth month to the ninth month of pregnancy may delay childbirth in pregnant women who have ruptured Have amniotic sac early.

Disadvantages of using vitamin C for pregnant women

The degree of safety of using vitamin C for pregnant women

Taking vitamin C by mouth or injecting it into a vein or muscle is often safe in amounts not exceeding 2000 milligrams for pregnant women older than 19 years old, and 1800 milligrams for pregnant females between 14 and 18 years old, and taking more than 2000 milligrams is unsafe and causes many Side effects such as kidney stones and severe diarrhea.

Precautions for using vitamin C for pregnant women

Consumption of vitamin C by some pregnant women can lead to nausea, vomiting, heartburn and stomach cramps, headache, and other side effects, and the intake of vitamin C amounts greater than 1000 mg per day by pregnant women who have had kidney stones in their lifetime increases Risk of re-infection of kidney stones .

Should a pregnant woman take vitamin C supplements?

Often times it is not necessary to take vitamin C supplements by a pregnant woman, as eating vegetables and fruits is one of the best ways to obtain the daily needs of it, provided that at least one variety of them is rich in vitamin C, and the vitamins that are taken during pregnancy are It is usually rich in vitamin C, so there is no need for supplementation, and it should be noted that there are some concerns that taking vitamin C supplements during pregnancy may cause premature labor, so it is advisable to consult a doctor about it.

Other useful vitamins for pregnant women

The requirements of macro nutrient such as carbohydrates, protein , and fats increase significantly during pregnancy, and the need for micro nutrient such as vitamins and minerals increases more than the macro nutrients, as they support the development of the fetus well during each stage Of the stages of pregnancy, which are necessary for the main functions, such as: the growth of cells and the transmission of signals between them, and many women can obtain these needs by following a balanced diet that contains high-density nutritional foods That is, it contains a good amount of vitamins, minerals, and nutrients compared to its caloric content, and there are some vitamins that must be consumed during pregnancy, including the following:

Prenatal vitamins : There are some nutrients that a pregnant woman may not be able to take enough of them through a healthy diet, so if the mother is pregnant or is preparing to become so, it is recommended to take prenatal vitamins to meet the daily needs of The elements that are important to it during this period, and pre-pregnancy vitamins differ from multivitamin supplements , in that they contain greater amounts of folic acid and iron .

Folic acid: Folic acid is provided for a pregnant woman by eating foods containing folate. It is the natural form of folic acid. Such as leafy vegetables, or breakfast cereals fortified with folic acid only is difficult, and therefore eating these foods along with nutritional supplements to it is essential, and it is recommended to take 400 micro grams of folic acid supplements daily before pregnancy until the 12th week of pregnancy, Whereas it helps prevent the fetus from developing birth defects known as neural tube defects. Such as a spina bifida .

Vitamin D: Taking vitamin D supplements during pregnancy may improve its levels in the mother's body, and good levels of it may reduce the risk of pre-eclampsia, the birth of a low-weight baby, and the risk of premature birth. Despite this, there is limited evidence regarding the benefits or harms of taking vitamin D supplements alone during pregnancy, with the aim of improving the health of the mother and the child, and it is preferable for a pregnant woman to obtain her vitamin D needs by following a healthy and balanced diet. The recommended daily amount for this vitamin is 10 micrograms.

The benefit of vitamin C

Vitamin C benefits according to the degree of effectiveness .

Effective

Reducing vitamin C deficiency: Taking vitamin C helps reduce the risk of deficiency, including scurvy, in addition to improving the symptoms of this disease, either by taking it orally or by injection.

Mostly Likely Effective

Improving hyperthyroidism in newborns : Tyrosinemia, which is a genetic disorder caused by the body's inability to break down the amino acid tyrosine in the blood. Vitamin C intake orally or by injection can improve Symptoms of this disorder in newborns with very high blood levels of tyrosine.

Possibly Effective

Reducing the risk of age -related macular degeneration, as taking vitamin C supplements, as well as other vitamin and mineral supplements, may reduce the progression of age - related macular degeneration .

Reducing albuminuria in urine: a study published in Diabetes Care in 2005 was conducted on the effect of magnesium with zinc, and vitamin C with vitamin E, and a group of other nutrients, on nephropathy in the case of type diabetes Second, the results showed a decrease in the levels of albumin excretion in the urine, after taking these supplements for 3 months, in addition to reducing the levels of systolic and diastolic blood pressure, and thus improving the glomerular renal function in patients with type II diabetes.

Helping improve atrial fibrillation: or what is known as an irregular heartbeat, which is responsible for the incidence of various heart diseases, as a systematic review of 15 trials was conducted on 2050 people at risk of developing atrial fibrillation, and this review was published in The Journal of BMC Cardiovascular Disorders in 2017, and the results indicated that vitamin C may help reduce the incidence of atrial fibrillation after undergoing surgery, in addition to reducing the length of stay in intensive care in the hospital, but more research is still needed to determine the required doses of the vitamin. C, for different groups of patients.

Help unload the colon before Tnzirh: it is necessary to empty the colon before a colonoscopy colon , and this is known as the procedure to prepare the intestine, so by drinking 4 liters of pharmaceutical liquids, or only two liters of containing pharmaceutical liquids vitamin C, to reduce the appearance of side effects, as has This liquid for bowel preparation has been approved by the US Food and Drug Administration.

Relief from the common cold: There is controversy over the effectiveness of vitamin C in relieving the common cold , but most research indicates that taking 1 to 3 grams of this vitamin may reduce the duration of illness by about a day to a day and a half, but it does not reduce the risk of infection The common cold, and a review published in the Cochrane database of systematic reviews in 2013, which included 29 studies involving 11,306 participants, showed that taking 0.2 grams of vitamin C reduced disease duration by 8% in adults, and 14 In children, in addition to reducing its severity, and in a review of a group of laboratory studies published in the journal Nutrients in 2017, two studies showed that consuming between 6 and 8 grams of vitamin C per day may reduce the duration and symptoms of colds.

Reducing the limb pain that occurs after a wound: or what is known as Complex Regional Pain Syndrome, as a study published in the Journal of Translational Medicine volume in 2017 showed that vitamin C can reduce symptoms in affected patients pain syndrome compound respects, in addition to reducing the pain of acute nervous following herpes , when eating a high dose of vitamin c.

Reducing bronchitis caused by exercise: Vitamin C may reduce bronchial narrowing and respiratory symptoms that occur due to exercise performance, and a review published in Allergy, Asthma & Clinical Immunology in 2014, indicated the antioxidant effect of vitamin C, in Reducing oxidative stress resulting from exercise, in addition to its contribution to the metabolism of causes of bronchial narrowing resulting from exercise, such as: Histamine , Prostaglandins, and Cysteinyl Leukotrienes.

Reducing gastritis: Taking vitamin C along with medications used to treat Helicobacter pylori infection may help reduce stomach inflammation caused by these medications.

Reducing the risk of gout: A study published in Archives of Internal Medicine in 2009, conducted on 46,994 men without a history of gout , showed that increasing vitamin C intake may reduce the risk of developing gout, on the other hand. A study published in Arthritis & Rheumatology in 2013 indicated that moderate doses of vitamin C had no effect on improving gout in people with it, as consuming 500 mg of vitamin C per day did not significantly reduce uric acid levels. Help reduce hemolytic anemia. Vitamin C supplements may help reduce red blood cell breakdown and control the level of anemia in people on dialysis.

Helping to improve blood pressure: According to scientists of the Johns Hopkins University School of Medicine, high doses of vitamin C, or the equivalent of 500 milligrams per day, may help reduce blood pressure in blood vessels, as vitamin C is a diuretic, and it gets rid of fluids The excess in the body through the urine, which leads to a slight decrease in blood pressure.

Help reduce the risk of lead poisoning: Some laboratory studies conducted on animals have indicated the effect of vitamin C in removing lead from the body and reducing the risk of its toxic effects, and although there is no conclusive evidence in humans to prove this effect, a study was published in the journal The Journal of the American Medical Association, conducted over a period of 6 years, on 4,213 boys aged 6-16 years, and 15,365 adults aged 17 years and over, who had no history of lead poisoning, and the results indicated that an elevated vitamin C in the blood, it may help reduce elevated lead levels in the blood, and may have a general health effect in controlling lead toxicity.

Reducing the level of cholesterol in the blood: A comprehensive analysis of 13 studies published in the Journal of Chiropractic Medicine in 2008 showed that taking 500 milligrams of vitamin C per day, for at least 4 weeks, may help reduce levels of harmful cholesterol . density lipoprotein), and significant blood triglycerides , but did not affect the increase in the good cholesterol level.

Reducing the risk of arthritis: Research has indicated that vitamin C is beneficial for bone and joint health, and may reduce the risk of developing arthritis , as it was shown in a study published in the International Journal of Molecular Sciences in 2016 that consuming 100 milligrams of vitamin C per kilogram of Body weight has an effect in reducing the risk of developing arthritis, while higher doses were less effective. On the other hand, in a study published in Arthritis and Rheumatism in 2004, and conducted on animals, it was shown that taking vitamin C for periods Long may exacerbate knee arthritis.

Reducing pain after surgeries: Vitamin C may help relieve pain in various health conditions, and this is due to its being an antioxidant and nerve regulating agent, according to a study published in Foot and Ankle Surgery in 2019, which was conducted on patients who Suffering from injuries to the feet and ankle, and those who underwent surgery, until their intake of 500 milligrams of vitamin C reduces the need for pain relievers and gives better functional results.

Reducing the risk of sunburn: Taking vitamin C may help reduce the risk of sunburn.

There is insufficient evidence of efficacy

Helping improve allergic rhinitis: Oral intake of vitamin C may reduce the level of histamine in people with seasonal allergies when taken orally, but these results are still uncertain.

Helping improve Alzheimer's disease: Few small studies have indicated the effect of vitamin C supplementation, along with antioxidants, or other medications, in increasing the blood storage capacity of antioxidants, but there has been no improvement in Alzheimer's disease . It is worth noting that the benefit from vitamin supplements C may depend on the presence of a decrease in its levels, or on the presence of vascular risk factors.

Help to improve amyotrophic lateral sclerosis: It is known as motor neuron disease, which causes the motor nerves to gradually break down, eventually leading to death, and it is one of the diseases that have no treatment, and antioxidants, including vitamin C, have been suggested. , Vitamin E, selegiline, selenium, and others that they can help improve this disease, but there is a systematic review based on 10 studies, including 1015 participants, did not show any evidence to support this effect.

Reducing the risk of stomach damage from aspirin: Taking vitamin C may help reduce the risk of stomach damage from aspirin.

Reducing the severity of autism symptoms: Recent research has shown the potential for vitamin C to reduce autism symptoms .

Reducing the risk of breast cancer: Some studies have found the effect of taking vitamin C to reduce the risk of breast cancer, as it has been shown that premenopausal women who have a family history of breast cancer, when they take 205 mg of vitamin C Daily, it reduces the risk of breast cancer by 63%, compared to consuming 70 milligrams of it, although many other studies have shown no relationship between taking vitamin C from food or supplements, and breast cancer .

Reducing the risk of cancer: Although eating a diet rich in fruits and vegetables may reduce the risk of developing many types of cancer, there is no clear evidence about the association of this effect with taking vitamin C, and this effect has not been proven when taking vitamin C supplements. .

Improving athletic performance: There is a lot of research on the possibility that high doses of vitamin C supplements may improve athletic performance, although there are many studies that have not proven this effect, and a study published in the Journal of the American College of Nutrition in 2013 showed, Not consuming the necessary requirements of vitamin C may impair athletic performance and can be improved by restoring vitamin C in the body. In a review of 12 studies, published in Current Sports Medicine reports in 2012, 4 of these studies showed that vitamin C, which is found mainly in food, may reduce the harmful effects of reactive oxygen species resulting from exercise, including: muscle damage, Immune dysfunction and fatigue, but consuming 1 gram or more per day of vitamin C reduces athletic performance, and it may be due to the reduction of mitochondrial biogenesis. In addition, eating 5 portions of fruits and vegetables is sufficient to supply The body equals 0.2 grams of vitamin C, which may be sufficient to reduce oxidative stress and provide many health benefits.

Reducing the risk of developing a brain tumor: Increasing vitamin C intake may help reduce the risk of developing glioma by 14%.

Reducing dry mouth: Taking vitamin C and vitamin E twice daily helps reduce dry mouth in people with head and neck cancer, after receiving radiation therapy.

Reducing the risk of developing cataracts: Increasing vitamin C intake may help reduce the risk of developing cataracts significantly, as a study published in the journal Ophthalmology in 2016 indicated that taking vitamin C helps reduce the risk of developing nuclear cataracts. in addition to reducing the risk of its development, it is worth noting that this study had a significant effect on improving the diet of the elderly by increasing the consumption of vegetables and fruits, which helps reduce the risk of developing cataracts.

Reducing the risk of cervical cancer: Vitamin C intake helps reduce the risk of cervical cancer , according to some recent research.

Reducing the appearance of dental plaque: Chewing gum that contains vitamin C may reduce the accumulation of plaque on the teeth.

Reducing the feeling of depression: Taking vitamin C helps improve mood, reduce the feeling of depression , in addition to it reduces stress levels, and increasing its levels may improve mood in patients who suffer from vitamin C deficiency, as they often suffer from fatigue, Or depression, but more research is needed to prove this relationship.

Reducing the risk of developing type 2 diabetes: There are many opinions about the association of vitamin C intake with its ability to reduce the risk of diabetes . A study published in Diabetes Care in 2011, which included 232007 participants, indicated that the use of vitamin C 7 supplements At least times during the week, it reduces the risk of diabetes. However, a systematic review of 22 studies, published in The European Journal of Clinical Nutrition in 2017, indicated that vitamin C supplementation does not affect glucose, sugar. Cumulative blood and insulin concentration, so more studies are needed on this effect

Reducing the risk of heart damage resulting from the drug doxorubicin: which is used in cancer chemotherapy, and the antioxidant effect of vitamin C may help reduce the heart toxicity resulting from doxorubicin in animals, without affecting its effectiveness, despite the lack of evidence for its effect In humans, some doctors recommend taking 1 gram of vitamin C daily for patients taking doxorubicin.

Reducing the risk of endometrial cancer: Increasing intake of vitamin C may help reduce the risk of endometrial cancer, but there is a difference in the results regarding this effect.

Help improve esophageal cancer: A study published in the Journal of cancer research and therapeutics in 2019 showed that taking 1 gram of vitamin C daily, by mouth for 4 weeks, may help improve regulators of inflammation. And reduce the formation of cancer cells in the esophagus , but more studies are needed to confirm its effect on cancer.

Reducing exercise-induced asthma: Vitamin C intake may help reduce the risk of exercise-induced asthma.

Reducing the risk of gallbladder disease: A preliminary study published in the Archives of Internal Medicine in 2000 was conducted on 7,042 women and 6,088 men, over a period of 6 years, on the relationship of ascorbic acid in the blood and the prevalence of clinical gallbladder disease , and the results showed that an increased Ascorbic was associated with reducing the prevalence of gallbladder disease by 13%, and reducing gallstones without symptoms in women.

Help improve post-transplant complications: A 2015 study published in the Expert Review of Cardiovascular Therapy showed that taking 500 milligrams of vitamin C supplements, plus 400 international units of vitamin E twice daily, took vitamin C and vitamin E supplements. It may delay complications after a heart transplant.

Help improve Parkinson disease: A review published in the Journal of Oxidative Medicine and Cellular Longevity in 2019 showed that taking vitamin C supplements may help reduce the risk of developing Parkinson 's disease , as it depends on the distribution of vitamin C in regions. Rich in neurons, in addition to the possibility of transmission to the brain, A study published in the Journal of Movement Disorders in 2017 confirmed this effect, as it was conducted on 1329 Parkinson's patients, to study the effect of antioxidants, including vitamin C, on disease, and the results showed an inverse relationship between reducing Risk of developing Parkinson's disease, vitamin C, and other antioxidants, On the other hand, a study published in the same journal in 2016 and conducted on 1036 Parkinson's patients indicated that taking vitamin C and vitamin E does not reduce the risk of developing Parkinson's disease.

Reducing the risk of stomach cancer: Laboratory experiments have shown the effect of vitamin C in reducing the formation of cancerous compounds in the stomach, and thus an increase in vitamin C intake may help reduce the risk of stomach cancer, according to many observational studies. The level of vitamin C in the blood is what helps reduce the risk of stomach cancer, and there is no effect of consuming vitamin C from its dietary sources in reducing the risk of developing it.

Reduce the risk of transmission of HIV during pregnancy or breast - feeding: may reduce the intake of vitamin C, with vitamin E, vitamin B, the risk of transmitting HIV AIDS to a child during pregnancy and breastfeeding.

Reducing phosphate levels in the blood: Hyperphosphatemia may lead to renal bone malnutrition, vascular problems, and calcification, and it is also associated with increased mortality in dialysis patients, and a study published in Medicinski Glasnik in 2011 showed that receiving dialysis patients Kidneys: About 500 milligrams per 5 cubic centimeters of vitamin C intravenously, three times a week, for 8 weeks, may significantly reduce phosphate levels in patients on dialysis.

Help improve infertility problem: Taking vitamin C daily may help improve some fertility problems in women.

Helping improve nonalcoholic steatohepatitis, which is a common liver disease that may develop into cirrhosis of the liver, resulting from oxidative stress, which is one of the causes of liver disease , and a preliminary study published in Hepatic Medicine showed that Vitamin C daily for 12 months, in addition to vitamin E, may reduce the damage caused by oxidative stress, thus reducing the speed of the disease progression to cirrhosis.

Reducing the risk of cancer that affects white blood cells: or what is known as non-Hodgkin lymphoma, as a preliminary study published in the journal Nutrition and Cancer in 2012 showed more than 35,000 women; Eating a healthy diet that contains vitamin C and other antioxidants may help reduce the risk of developing white blood cell cancer, in addition to helping to reduce the risk of spreading B-cell lymphoma.

Reducing the risk of osteoporosis: A systematic review of a set of studies published in the British Journal of Nutrition in 2018 indicated that taking vitamin C helps reduce the risk of osteoporosis by 33%, in addition to reducing the risk of hip fractures. And high bone mineral density, especially in the neck of the thigh bone and the lumbar vertebrae.

Reducing the risk of oral cancer: Increasing intake of vitamin C from its dietary sources may be associated with a reduced risk of oral cancer.

Helping improve peripheral arterial disease, which is poor blood flow to the extremities due to narrowing of the blood vessels, and low antioxidants may increase blood pressure for PAD while exercising, so increasing the body's injection of vitamin C helps Reducing blood pressure during exercise for people with this disease.

Help improve infection after surgery: Recent research has indicated that intravenous vitamin C injection may help improve septic shock after undergoing surgery.

Reducing stress: Recent research has indicated that vitamin C may reduce blood pressure and symptoms of mental tension.

Helping improve sickle cell disease : A laboratory study published in the Journal of Clinica Chimica Acta indicated a decrease in plasma vitamin C in patients with sickle cell anemia , as it was noted that vitamin C may reduce the risk of damage to cell membranes resulting from Peroxidative lipid, as a result of exposure to hydrogen peroxide, in addition to vitamin C deficiency in sickle cell disease may increase the risk of sickle cells being exposed to oxidative stress in the body.

Reducing the risk of stroke: Several studies have shown the effect of a high concentration of vitamin C in the plasma in reducing the risk of stroke, and the concentration of vitamin C is related to eating vegetables and fruits, and therefore this effect may not be related to vitamin C alone, but due to the effect of fruit components And other vegetables, such as potassium found in bananas and potatoes in high quantities, which contribute to regulating blood pressure, as high blood pressure is one of the main risk factors for stroke, and on the other hand, a study published in the Journal of the American Medical Association showed in general 2008 That taking vitamin C supplements, equivalent to 500 mg per day, does not reduce the risk of stroke.

Reducing the risk of poor blood circulation: Taking vitamin C may help reduce the risk of developing poor blood circulation, or what is known as reduced blood flow to the extremities, for women.

Reducing the risk of developing pneumonia: 5 studies were conducted, including 2532 participants, on the effect of vitamin C in reducing the risk of developing pneumonia, and helping to improve it among those infected, but more research is needed to prove this, and it is worth It is noteworthy that the five trials did not show any harmful effects of taking vitamin C in the case of pneumonia.

Reducing the risk of rupture of the amniotic sac before the start of labor: taking vitamin C and vitamin E during the second or third trimester of pregnancy and until the start of labor may reduce the risk of rupture of the amniotic sac before the start of labor.

Help improve restless legs symptoms: Taking iron, vitamin C, vitamin E, or vitamin D supplements may help reduce symptoms of restless legs , in some people with it and who are on dialysis, and a study published in Sleep Medicine indicated In 2012, it was suggested that consuming vitamin C and vitamin E might reduce the severity of restless legs in people undergoing dialysis.

Help improve tetanus: or what is known as a bacterial infection in the nervous system, resulting from the toxin secreted by the bacterium Clostridium tetani, and it appears that an intravenous injection of 1 gram of vitamin C per day may improve Tetanus disease, as it may reduce the mortality rate for children aged between one year to 12 years by 100%, and in adults between the ages of 13 to 30 years by 45%, although more research should be done on this, and caution against the recommendation With vitamin C as a treatment for tetanus .

Help improve vascular dementia: This is known as mental decline caused by reduced blood flow to the brain. The antioxidant effect of vitamin C helps to form noradrenaline from dopamine, and thus high Vitamin C levels help improve memory in people with dementia, which is a type of Alzheimer's disease.