Loved Vitamin C! In this post I go through what Vitamin C is good for, talk a little about Vitamin C Serum, supplements, food and everything else around the subject!
I hope you like my more health-oriented posts, beauty is wellness and vice versa - if you feel good, it is visible to the outside as well :)
By the way, did you know that ascorbic acid and vitamin C are the same thing? Ascorbic acid is thus pure C Vitamin Powder.
Table of contents, click on the links to jump to different parts of the post:
- What is it good for and why do we need it?
- Does it protect against Coronavirus (Covid-19)?
- Does it help with colds?
- How much per day should you get in?
- Overdose & symptoms, is it dangerous?
- What contains most of the vitamin?
- Which Dietary Supplement Should I Choose?
- Serum for the face, why?
- Can you dye your hair with ascorbic acid?
My new everyday routine: Vitamin C drink! Always in fine glasses, but not always in the spa;)
Vitamin C helps the body absorb iron from food and also acts as an antioxidant needed to build the body's bone and cartilage tissue. In addition, it provides protection to the body's other cells.
Lack of Vitamin C can initially cause symptoms of fatigue, weakness and irritation. In severe cases, it can in rare cases cause scurvy with symptoms such as inflammation of the gums, impaired wound healing and susceptibility to infection.
I remember when I went to school, my teacher said "if you only eat noodles you get scurvy, but if you eat noodles with ketchup you can manage" Lol.
With much else, there are reports that Vitamin C reduces the risk of Coronavirus (COVID-19). But there is currently not enough support for it.
However, there are many indications that low levels of vitamin C can probably increase the risk of becoming infected with Covid-19 and lead to a more difficult course of the disease. However, it can have such a simple explanation as that with all the vitamins, minerals and nutritional deficiencies, the body generally weakens and then makes it even more susceptible to diseases.
However, some studies suggest that very high doses of Vitamin C may be good for treating seriously ill people.
For more info on that, read on this medical article from the National Institutes of Health and the research study of ZhiYong Peng, Zhongnan.
Vitamin C is an antioxidant and plays an important role in the immune system and we need it to make antibodies. According to studies, slightly higher intakes than they recommend seem to be good against disease, but eating too much vitamin supplement for longer periods can be harmful. You can read more about it in the section "Overdose & Symptoms”.
From an article from Harvard Health Publishing where they examine the link between Vitamin C and the immune system:
Extremely active people, such as e.g. Marathon runners and strength trainers who took at least 200 mg of vitamin C every day seem to reduce the risk of catching a cold by approx. 50%. For "ordinary" people, there was not as clear a connection.
However, taking at least 200 mg of vitamin C per day seems to reduce the duration of cold symptoms by an average of 8% in adults and 14% in children, roughly a minor sick day. Provided that you then get that amount every day.
So if you are often ill, it can be good to review your vitamin intake and increase it if necessary, either with supplements or through the diet. Often it is enough to just add some fruit & vegetables to their meals. :) Fruit is better than ketchup anyway, haha!
As you know, I struggle with my sore throats, but now I drink these effervescent tablets Immune support from Life every day with both vitamin C and zinc. It tastes super good and is pink, what more could you ask for? ;)
Recommended intake of Vitamin C varies depending on age, according to the National Food Administration, the daily recommendations look like the list below:
- Infants 6-11 Mon., 12-23 Mon. - 20, 25 milligrams
- Children 2-5 years, 6-9 years, 10-13 years - 30, 40, 50 milligrams
- Adults - 75 milligrams
- Pregnant & Breastfeeding - 85, 100 milligrams
If you eat a varied diet, you get the need for vitamins and have nothing to worry about, it is also unusual in Sweden to have a deficiency of vitamin C. But if you know that you eat too one-sidedly and do not get fruit & vegetables, it can be good to take extra supplements or start eating a little healthier simply! :)
It is not particularly dangerous to overdose on Vitamin C because it is a water-soluble vitamin and cannot be stored in the body without excess accompanying the urine. However, you should be a little careful if you have certain diseases such as. kidney stones, in addition to that, even high doses can cause e.g. diarrhea according to the National Food Administration.
However, they have found a study by Alicja Wolk from Karolinska Institutet, where they investigate the connection between cataracts and Vitamin C supplements. The study has been able to show that women who eat higher doses of vitamin C supplements (500-1000 mg +) have an increased risk of getting age-related cataracts. You can read the study at Researchgate.
However, multivitamins, which provide a daily intake of all vitamins, did not show an increased risk of cataracts in women. It seems to be the dosage that is important.
She has also done a study with similar results fixed for men and kidney stones. The same applies there, that multivitamins did not have the same connection as taking high doses of vitamin C supplements.
There is also some link between Dietary Supplements and Cancer (can be read at Cancerfonden.se). This is mainly because antioxidants protect the cells and this also applies to cancer cells. So vitamin supplements (A, E & C) do not necessarily cause cancer but can help it develop if you have it.
The best way to get Vitamin C is in supplements and in the food we eat. Especially fruits, berries and vegetables are a great source of vitamins!
Some good sources of Vitamin C are Pepper (especially yellow peppers are stuffed and perhaps the best source for it). Which is good because I LOVE peppers! Kale, Kiwi, Sea buckthorn, Guava, Currants, Blueberries, Broccoli, Papaya, Strawberries, Cauliflower & Citrus Fruits.
How much Vitamin C does a pepper contain?
- Yellow pepper contains 183.5 milligrams per 100 grams, red and green slightly less.
Which fruit contains the most vitamin C?
- The fruit that contains the most Vitamin C is Kiwi, with its whole 92.7 milligrams per 100 grams.
How Much Vitamin C in an Orange?
- One orange contains 53.2 milligrams of Vitamin C per 100 g.
How much Vitamin C does a lemon contain?
- One lemon contains roughly the same amount as an orange, 53 milligrams per 100 grams.
How much Vitamin C does blackcurrant contain?
- Content of blackcurrants may differ slightly and is from 122.4 - 193.2 milligrams per 100 grams.
The dream is to have a garden with black currants, it's so delicious. I'll have that later when we live in Spain;)
There are several different dietary supplements to choose from. It is best if you are still looking for vitamin supplements to take one with several different vitamins and minerals. I'm using right now ”multi woman”From Life. It contains 12 vitamins and 8 minerals and 80 mg Vitamin C, which is 100% of the recommended daily intake. Then, as I said, I also take one Immune Support effervescent tablet (the drink) that contains 200% of the recommended daily intake, so I am on a little excess.
Vitamin C is an antioxidant and stops or prevents environmental and sun damage to cells. You can also take advantage of Vitamin C by having it directly on the skin with serum!
When we eat and drink vitamin C, the skin only gets a small fraction. Using it as a serum on the skin also means that the skin absorbs the vitamin in a more effective way.
Vitamin C on the skin has many benefits and can, among other things, reduce wrinkles, protect collagen and increase production, better wound healing, help protect against sun damage and reduce hyperpigmentation, even out skin tone, protect against impurities and other free radicals.
If you eventually get green hair or green shifts in your hair, you can get rid of these with the help of Askorbic Acid! I have made a whole post about this, you can find it here: Green hair? Best tips for green shifts in your hair!
In summary so it is always better to have the real deal, so naturally Vitamin C from fruits, berries and vegetables. But you do not always have time to make sure you get everything always and then it can be good to take multivitamin supplements to balance the need.
Not always and not too much, but during certain periods e.g. during part of the winter season when everything is so cold, wet, dark and depressing already! :)
And overall well-being is important! Here I am in the whirlpool with vitamin drinks on a regular Tuesday afternoon. You have to treat yourself!
Hope my great vitamin post has been helpful to you and that you found the information you were looking for! If you have any questions, thoughts or personal experiences to share, feel free to comment below.
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