Khaberni - Despite its widespread fame in the world of health, Vitamin C is still surrounded by much exaggeration and misunderstanding, especially in relation to its role in preventing colds and boosting immunity.
While it is an essential component for vital body functions, reliance on its supplements may not always be the best option, according to "Science Alert".
An essential element.. but not magical
Scientifically known as ascorbic acid, Vitamin C is a strong antioxidant that helps protect cells from damage, supports the immune system, and enhances iron absorption, and plays an important role in wound healing.
The vitamin also contributes to the production of collagen, a protein responsible for the connection of tissues and maintaining the health of the skin and gums. Its severe deficiency leads to scurvy, which weakens the tissues and causes bleeding and serious gum issues.
Humans cannot produce Vitamin C, so it must be obtained from the diet, especially from vegetables and fruits. Although supplements contain the same chemical composition, they lack important elements like fiber and plant compounds that enhance absorption and complement the health benefits.
Common colds.. limited benefit
Vitamin C is promoted as a way to prevent colds, but scientific evidence suggests that its regular intake does not reduce the likelihood of getting sick.
On the other hand, it may contribute to slightly reducing the duration of the illness, especially when taken in regular daily doses, but taking it after symptoms appear does not make a noticeable difference in the duration or severity of the illness.
Heart disease.. weak effect
Studies indicate that Vitamin C supplements do not reduce the risk of heart disease or stroke.
Although a slight decrease in blood pressure has been recorded in some people taking high doses, this effect is limited and not sufficient to rely on as a therapeutic means.
The recommended daily dose for adults is about 45 mg, and it can be easily obtained from a small cup of orange juice.
The safe upper limit is 2000 mg per day, exceeding this limit may lead to side effects such as diarrhea, nausea, and abdominal cramps, in addition to increasing the risk of kidney stones, especially in men.
Excessive consumption may pose an even greater risk for individuals with kidney disease, due to the difficulty in disposing of it and its accumulation in the body.
