The best benefit vitamin C offers is aiding the formation of collagen. This is the protein substance that keeps all cells together. Vitamin C is active within the cell wall where it transforms pro-collagen into collagen. Without it, the formation is interrupted. Another benefit is that it helps iron absorption. Iron is essential to maintaining clear and healthy skin, a fresh complexion and healthy teeth. It is also necessary for the function of all glands and organs. Iron also aids in relieving both psychological and physical stress.
It is easy to understand why vitamin C is so important to our body. It benefits our health is many aspects, aiding our body both from the inside and outside. If your diet lacks vitamin C, some symptoms may include skin hemorrhages, anemia, slow healing and soft gums. Another result of vitamin C deficiency can be faster aging. A lack of vitamin C in your diet also leads to a weak immune system, resulting in a low resistance to diseases. A deficiency may also cause various drugs and pollutants in the environment to affect your health greatly. In the worst case it could lead to the development of scurvy with symptoms like bruises on the skin and bleeding from the mucous membranes.
Vitamin C exists plentifully in nature and it is very uncommon to see people lacking it in their diet. The most common source of vitamin C is from citrus fruits such as oranges and limes. Another good source is vegetables like tomatoes, broccoli and potatoes. It is also available in other foods such as melon, strawberries, spinach and mangoes. However, the quality of the vitamin can easily be damaged by exposure to air, slicing, cooking or in other stages of food processing. To get as many benefits of vitamin C as possible, it is always best to eat fresh fruits and vegetables.
Although vitamin C plays an important role in a healthy diet, excess intake is not recommended. Vitamin C is water soluble and is not harmful, but large doses may cause diarrhea. The maximum recommended daily dosage is about 2000mg per day.