The role of vitamin C on blood sugar control

The role of vitamin C on blood sugar control ============================== **The role of vitamin C on blood sugar control: **Vitamin C, one of the strong and essential antioxidants for the body, beyond its role in strengthening the immune system and improving general health, is known as an effective factor in blood sugar management. This vitamin can have positive effects in the prevention and treatment of diabetes by reducing oxidative stress, enhancing insulin sensitivity and improving the functioning of various body systems. **Natural sources of vitamin C** Vitamin C is found in many fruits and vegetables, and regular consumption of these foods can meet the daily requirement of the body. One of the richest natural sources of vitamin C are citrus fruits such as oranges, lemons, grapefruits and tangerines. In addition to vitamin C, these fruits have fiber and useful plant compounds that contribute to the general health of the body. Among other fruits, kiwi is one of the exceptional fruits that has even more vitamin C than oranges. Strawberries and other berries are also rich sources of this vitamin. Among vegetables, red and yellow bell peppers in particular have very high amounts of vitamin C. Broccoli, cauliflower, and vegetables like spinach also contain fiber and other antioxidants that help maintain body health. Tomatoes are also a good source of vitamin C, and in addition, they contain lycopene, a strong antioxidant. Potatoes, especially the sweet variety, parsley and other green vegetables can also help meet the body's daily needs. To get the most of the vitamin C in these foods, it is best to consume them raw or with gentle cooking methods (such as steaming), as this vitamin is very sensitive to heat, light, and air and may be lost during the cooking process. **Vitamin C relationship with blood sugar** Vitamin C plays an important role in regulating the body's metabolic processes, and scientific evidence shows that this vitamin can have a positive effect on blood sugar control, especially in people with type 2 diabetes. Since diabetes is one of the most common chronic diseases associated with increased blood sugar and insulin resistance, it is very important to investigate the effects of vitamin C in this field. This relationship is investigated from three main aspects, including increased insulin sensitivity, reduced oxidative stress and inflammation, and a direct effect on reducing fasting blood sugar. **Effect of vitamin C on insulin sensitivity** Insulin is a hormone that is secreted by the pancreas and is responsible for regulating blood sugar levels. Insulin resistance, in which the body's cells do not respond adequately to the effects of insulin, is a major factor in type 2 diabetes. Research has shown that vitamin C can increase insulin sensitivity. Vitamin C creates a better environment for insulin activity by improving the function of mitochondria and reducing damage caused by free radicals. This vitamin helps cells absorb sugar from the blood and use it as a source of energy. As a result, blood glucose levels decrease and insulin resistance decreases. Clinical studies have shown that taking 500 to 1000 mg of vitamin C supplements per day can reduce insulin resistance in people with diabetes and even in people who are at risk of developing diabetes. **Reducing oxidative stress and inflammation** One of the main factors in the development of type 2 diabetes is increased oxidative stress and chronic inflammation in the body. Oxidative stress occurs when the balance between the production of free radicals and the ability of the body's antioxidants to neutralize them is disturbed. Free radicals can damage cells, proteins and DNA and disrupt their function. Vitamin C, as a strong antioxidant, plays an important role in reducing oxidative stress. By neutralizing free radicals, this vitamin prevents damage to pancreatic beta cells (cells that secrete insulin). In addition, vitamin C can reduce chronic inflammation in the body by reducing the production of pro-inflammatory molecules. Chronic inflammation plays an important role in increasing insulin resistance and disrupting glucose metabolism. Research has shown that people with type 2 diabetes often have low levels of vitamin C in their blood, which may be linked to increased oxidative stress and inflammation in these people. Regular intake of vitamin C can help improve these conditions. **The effect of vitamin C on lowering fasting blood sugar** Fasting blood sugar is one of the important indicators in evaluating metabolic health and diagnosing diabetes. People with high fasting blood sugar levels usually have problems such as insulin resistance or reduced insulin secretion. Scientific research has shown that taking vitamin C can help reduce fasting blood sugar. Clinical studies suggest that taking 500 to 1,000 mg of vitamin C per day for several weeks can significantly reduce fasting blood sugar levels in diabetics. This effect may be due to the ability of vitamin C to improve insulin sensitivity and reduce oxidative stress. In addition, vitamin C can help regulate blood sugar levels by reducing the production of glucose in the liver. Another possible mechanism is the effect of vitamin C on improving blood vessel function. Diabetes is often associated with dysfunction of blood vessels, which can lead to reduced glucose absorption by tissues. By improving the health of blood vessels and increasing blood flow, vitamin C helps to transfer glucose to the cells, and as a result, blood sugar levels decrease. **Studies conducted on the relationship between vitamin C and diabetes prevention** Many studies have been conducted to investigate the effect of vitamin C on the prevention of diabetes. The results of these studies show that regular consumption of vitamin C through diet or supplements can help reduce the risk of diabetes. - **Study on diabetic and pre-diabetic people:** Studies conducted on people with prediabetes have shown that taking vitamin C supplements in the amount of 500 to 1000 mg per day can improve blood sugar levels and insulin resistance. In these people, vitamin C consumption has reduced oxidative stress and increased insulin sensitivity. - **Demographic research:** Population studies have shown that people with higher levels of vitamin C in their blood are less likely to develop diabetes. This could be due to consuming more natural sources of vitamin C, such as fruits and vegetables, which are also rich in fiber and other beneficial nutrients. - **Intervention studies:** In an interventional study, people with metabolic syndrome who took vitamin C supplements for 3 months had significant reductions in fasting blood sugar levels, insulin resistance, and markers of inflammation. - **Researches related to antioxidants:** Studies have shown that antioxidants such as vitamin C can prevent damage to pancreatic beta cells and improve insulin secretion. These protective effects are especially important in people prone to diabetes. **Recommended daily dose for adults** Vitamin C is one of the most important water-soluble vitamins that the body needs on a daily basis. This vitamin is especially important because of its key role in supporting the immune system, protecting cells from oxidative damage, and helping absorb non-heme iron (iron found in plants). The amount of daily need for this vitamin is different based on age, gender, and physiological condition of people. For healthy adults, the Recommended Daily Allowance (RDA) is about 90 milligrams for men and about 75 milligrams for women, according to the World Health Organization's guidelines. During pregnancy and breastfeeding, the need for vitamin C increases and reaches 85 and 120 mg, respectively. However, some people may need higher doses. For example, smokers need about 35 mg more than the standard amount due to increased oxidative stress caused by smoking. This additional amount helps to reduce the damaging effects of free radicals on cells. For those with certain conditions, such as diabetes or chronic diseases, doctors may recommend higher doses of vitamin C supplements to improve health. **Dangers of excessive consumption of vitamin C** Vitamin C is generally safe to take because it is water-soluble and excess amounts are excreted through urine. However, excessive consumption can cause side effects. The tolerable upper limit (UL) of vitamin C for adults is about 2000 mg/day. Consuming more than this amount may lead to digestive problems such as nausea, vomiting, heartache, and diarrhea. One of the serious risks associated with excessive consumption of vitamin C is the formation of kidney stones. The body converts vitamin C to oxalate, and excess amounts can cause oxalate to build up in the kidneys and form kidney stones. This risk is especially higher in people who have a history of kidney stones or are prone to stone formation. In addition, consuming too much vitamin C may reduce the absorption of some minerals, such as copper, which are essential for the body's health. Also, the extra burden on the kidneys from excreting large amounts of vitamin C can be harmful for people with kidney problems. Therefore, although vitamin C is a vital nutrient, it should be taken with caution and under the supervision of a physician, especially when high amounts of supplements are used for specific purposes such as blood sugar control. ### Vitamin C, an effective partner in diabetes control Vitamin C's role in blood sugar control and diabetes management goes beyond a simple nutrient. With its powerful antioxidant properties, this vitamin can act as an effective tool in reducing the complications of diabetes and improving the quality of life of diabetics by reducing oxidative stress and inflammation, improving insulin sensitivity, and strengthening the function of vital organs. Although vitamin C alone cannot replace the main treatments of diabetes, its regular consumption, along with a healthy diet and appropriate physical activity, can play a significant supportive role in the management of this disease. Paying attention to natural sources of vitamin C and taking the recommended doses, under the supervision of a doctor, can help not only to control blood sugar, but also to promote the general health of the body. Diabetes is a challenge that can be managed in a better way by being aware and using natural tools like vitamin C. This valuable vitamin is a reminder of the importance of healthy nutrition in the prevention and treatment of diseases. **To receive a visit (online or in person) with Dr. Yazdan Panah, fill out the form below**