Vitamin C is one of the 13 essential vitamins you need to maintain good health. This vitamin serves a variety of functions in your body, including acting as a coenzyme in the synthesis of collagen, an essential component in the development of connective tissue. Vitamin C is water-soluble, which means you need to consume the recommended dietary allowance to get your adequate daily intake. Vitamin C is also a powerful antioxidant and may protect your body from other health conditions.
Antioxidant Properties
Antioxidants protect you from free radical damage. Free radicals are formed as a natural part of the breakdown of chemicals in your body. Free radicals that are not neutralized can roam through your body and cause toxic injury to your organs. In small amounts, vitamin C supplies antioxidants to your body that can help you prevent cancer and organ deterioration associated with the natural aging process. Research is ongoing to determine conclusiveness of high dose vitamin C in cancer treatment and prevention.
Cardioprotective
Consumption of vitamin C rich foods can have cardioprotective effects. Your cardiovascular system involves your heart, blood and blood vessels. Daily dietary intake of vitamin C along with a healthy diet can reduce your risk of cardiovascular disease in nonsmoking individuals, notes the Linus Pauling Institute. Vitamin C may also protect you from the risk of stroke when consumed regularly. However, research is ongoing to determine the cardioprotective effects of high doses of vitamin C.
Immunity and Colds
Vitamin C is widely recognized for boosting your immune system to protect against common infections like the cold. The most conclusive evidence supports high dose use of vitamin C in preventing colds in athletes that exercise in extreme environments, notes the University of Maryland Medical Center. For the general population however, vitamin C may not cure a cold after onset but it may reduce symptom duration.
Doses, Sources and Safety
The daily recommended dietary allowance of vitamin C in adults is 75 mg for females and 90 mg for males. The tolerable upper intake is not to exceed 2,000 mg per day because side effects can result. Excess iron absorption, diarrhea or stomach upset are associated with too much vitamin C consumption, notes the Office of Dietary Supplements. Consume your vitamin C naturally from food sources like oranges or grapefruit, which yield 38 mg to 70 mg per medium serving; 1/2 cup of broccoli at 51 mg; or a medium potato with 20 mg. Consult your physician before taking vitamin C supplements and do not exceed label dosing recommendations.
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