The Benefits of Vitamin C

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The Benefits of Vitamin C
From Judy Tidwell,

It May Help Reduce Your Allergy Symptoms
Vitamin C plays an essential role in the immune system. It is found in every cell of our body and performs various functions:

* It aids in fighting off foreign invaders.
* It is vital to the production of collagen, which is involved in the building and health of cartilage, joints, skin, and blood vessels.
* It helps protect the fat-soluble vitamins A and E as well as fatty acids from oxidation.
* It aids in neutralizing pollutants.
* It is needed for antibody production.
* It has natural antihistamine properties.

Other Possible Benefits
One small study conducted at the Methodist Hospital in Brooklyn, New York, found significant reductions in blood levels of histamine after people took 1,000 milligrams of Vitamin C for three consecutive days.

An Italian study found that people with hay fever, who had taken 2,000 milligrams of Vitamin C daily, were better able to maintain the volume of air they could exhale.

Vitamin C may also help reduce some of the inflammation associated with chronic allergies, according to other studies.

Studies have found that Vitamin C may:

* Contribute to healthy bones
* Help prevent periodontal disease
* Aid in healing wounds
* Combat inflammation and pain
* Aid iron absorption
* Break down histamine
* Offer potent antioxidant protection
* Protect lung function
* Maintain cognition in the elderly

Sources of Vitamin C
Since our bodies do not produce Vitamin C, it is imperative we get it from other sources.

The ideal way is to eat fruits and vegetables that are high in Vitamin C content.

The Vitamin C content in most fruit is higher when it is slightly immature, and declines as the fruit hits peak ripeness. Some of the fruit sources include:

* Berries
* Cantaloupe
* Grapefruit
* Guava
* Lemons
* Limes
* Mangoes
* Oranges
* Papayas
* Peaches
* Persimmons
* Pineapples
* Strawberries (fresh)
* Tangerines

Some of the vegetable sources include:

* Alfalfa
* Asparagus
* Avocados
* Beet greens
* Broccoli
* Brussel sprouts
* Cabbage
* Collards
* Dandelion greens
* Green and red bell peppers
* Green peas
* Kale
* Lettuce
* Mustard greens
* Onions
* Potatoes
* Radishes
* Spinach
* Sweet potatoes
* Swiss chard
* Tomatoes
* Turnip greens
* Watercress

Supplementing Your Dietary Intake
Most people do not eat the recommended 5 fruits and vegetables a day and do not consume an adequate amount of Vitamin C. In these instances, a supplement may be beneficial.

As with any supplement, taking large doses of Vitamin C should be discussed with your physician. A daily dose of 1000 to 4000 milligrams may help reduce the severity of sinus stuffiness and runny nose.

Everyone's tolerance for Vitamin C varies. When your body reaches its tolerance level, you may experience increased gas and possibly diarrhea.

It is better to take multiple doses of Vitamin C throughout the day since the body excretes what it doesn't absorb through the urine. A time-released version is another option.
http://allergies.about.com/cs/vitaminc/a/aa022601a.htm