If you’re into running or endurance sports in Malaysia, you might not get the recommended daily dose of Vitamin C due to the Malaysian diet. Vitamin C is a water-soluble vitamin and an essential component to ensure a healthy body. This means that our system is unable to store Vitamin C naturally.
This micronutrient plays a significant role in the human system. An optimal dosage of Vitamin C daily will help in fostering immunity, preserving strong bones, healing, absorbing Iron, and encourage healthy aging.
Acts an antioxidant
Vitamin C is also important for athletes as it can help to repair Oxidative damage. Oxidative stress is a phenomenon caused by free radicals, and it interferes with the working capacity of the cells. It is believed to play a role in various health conditions, such as quickening the aging process, cancer, and heart disease.
Free radicals occur when food is broken down in your body, exposed to toxic smoke or radioactivity in tobacco. Vitamin C helps protect white blood cells (i.e., Lymphocytes and Phagocytes) from the damage that free radicals may cause.
Supporting a healthy immune system
First, Vitamin C helps developing essential antibodies and white blood cells (i.e., Lymphocytes and Phagocytes). Such cells help to shield the body from infections and diseases. Vitamin C also helps in preventing immune function drop that may occur immediately after exercising.
Helps in iron absorption
Vitamin C supports the absorption of Non-Heme Iron, a form of dietary Iron found in food such as leafy vegetables, nuts, and plant-based grains. Iron is necessary for maintaining healthy blood as a key element in Haemoglobin, a protein that transfers oxygen to cells and organs and is present in red blood cells. When someone is Iron deficient, they develop Anaemia, which triggers muscle weakness and fatigue.
Those with Anaemia may benefit from taking Iron supplements, along with vitamin C supplements, or a glass of orange juice since vitamin C helps with iron absorption.
Aids in healing and tissue repair
For connective tissue repair, Vitamin C is essential. Vitamin C is particularly important for those in endurance training programs as it tends to cause the most connective tissue damage and beneficial for athletes competing in multiple sports.
Because it contributes to collagen development, Vitamin C is crucial for the growth, skin-strengthening, protection, and repair of tissue throughout the body. The main protein for the construction of skin tissue is collagen. Research has shown that ascorbic acid will improve and accelerate wound healing. Vitamin C thus keeps our skin healthy and aids in healing wounds in the tissue.
Stimulate collagen production
Vitamin C can help to boost the skin’s production of collagen. Collagen is a protein that gives the structure and elongation of the skin. Our body creates less collagen naturally as we age, leading to wrinkles and fine lines. Topical vitamin C administration can assist in the regeneration of lost collagen.
Keep bones strong
Vitamin C plays a role in collagen development, and it is also essential for bone mineralization, maintenance, bone and teeth repair, and the regeneration of cartilage.
Studies have shown that bone health in endurance athletes like runners, cyclists, and swimmers have a lower bone mineral density (BMD) as compared to athletes participating in ball and power sports. Consequently, endurance athletes will definitely benefit from Vitamin C consumption as it helps prevent low bone density and osteoporosis.
Decrease physiological stressors
Stress is one of the key factors that will decrease your levels of Vitamin C, thereby weakening your immune system. Living an unhealthy lifestyle like overeating, smoking, drinking, and other unhealthy behaviors instantly put you at risk of not having enough Vitamin C.
Your tolerance to stress increases with a daily dose of Vitamin C, helping your body battle the toxins from everyday unhealthy habits.
Promote healthy aging
To ensure that our body is in optimum condition as we age, it is necessary to maintain a sufficient intake of essential vitamins. One of those nutrients is vitamin C.
High consumption of vitamin C has been related to a reduced risk of cataracts, the stability of blood sugar for those with diabetes, improving heart health and function, decreased levels of cholesterols, and aided in preventing gout. All of which are common complications of aging.
Ageing’s symptoms aren’t just external. Your entire body gradually feels and shows signs of growing older through pain and weakness in your joints, clogged arteries, and other internal causes. Vitamin C helps you internally and also slows signs of aging.
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