Because it is an essential vitamin, your body cannot make Vitamin C. Despite this, it has a wide range of uses and has been associate with many health advantages.
It is water soluble and found in a wide range of fruits and vegetables, such as oranges, strawberries, kiwi fruit, bell peppers, broccoli, kale, and spinach.
For women, the recommended daily intake of vitamin C is 75 mg, while for men it is 90 mg.
Although it’s always advise to get your vitamin C from food, many people rely on supplements to meet their needs.
The following are seven benefits of taking a vitamin C supplement that have been verified by studies.
1. It might reduce your risk of developing a chronic illness.
Antioxidant vitamin C can assist strengthen your body’s defence mechanisms.
Antioxidants are substances that strengthen the immune system of the body. They accomplish this by protecting cells from harmful substances known as free radicals.
Free radical accumulation can lead to oxidative stress, which has been link to a number of chronic diseases.
Studies show that increasing your vitamin C consumption can increase the amount of antioxidants in your blood by up to 30%. This supports the body’s defences against inflammation.
2. Might help with the treatment of high blood pressure.
In the United States, more than one-third of the population suffers from high blood pressure.
The leading cause of mortality worldwide is heart disease, and having high blood pressure increases your risk.
Studies have shown that vitaminC can reduce blood pressure in both those with and without high blood pressure.
According to an animal study, taking a vitamin C supplement helped relax the blood vessels that carry blood from the heart, lowering blood pressure.
A analysis of 29 human trials also shown that taking a vitamin C supplement, on average, decreased healthy people’s systolic blood pressure, which is the top number, by 3.8 mmHg, and diastolic blood pressure, which is the bottom number, by 1.5 mmHg.
3. It might aid in your prevention of heart disease.
The biggest cause of death worldwide is cardiovascular disease.
Heart disease risk factors include high blood pressure, high levels of triglycerides or LDL (bad) cholesterol, and low levels of HDL (good) cholesterol.
The risk of heart disease may be reduce by vitamin C’s assistance in reducing certain risk factors.
For instance, after 10 years, individuals who consumed at least 700 mg of vitamin daily had a 25% lower chance of developing heart disease than those who did not.
4. May reduce blood uric acid levels, preventing gout episodes.
About 4% of persons in the United States suffer with gout, a kind of arthritis.
It causes inflammation of the joints, especially the big toes, and is brutally painful. Patients with gout endure abrupt, severe pain bouts and edoema.
When uric acid levels in the blood are too high, gout symptoms develop. A waste product that the body produces is uric acid.
It’s interesting to note that Vitamin C has been show in numerous studies to lower blood levels of uric acid and so prevent gout attacks.
A lower risk of heart disease was link to consuming vitaminC from foods rather than tablets, according to a second evaluation of 15 studies.
5. It helps to prevent iron deficiencies.
A crucial nutrient with several functions in the body is iron. Both the creation of red blood cells and the distribution of oxygen throughout the body depend on it.
Taking vitamin C supplements might help the body absorb iron from food. Iron that is hard to absorb, like iron from plants, can be make easier to absorb with the help of vitamin C.
Given that meat is a major source of iron, this is especially advantageous for vegetarians and vegans.
In fact, daily vitamin C intake of just 100 mg can increase iron absorption by 67 percent.
As a result, vitamin C may help those who are iron deficient prevent anaemia.
6. Increases immunity
Since vitamin C is involve in many immune system components, boosting immunity is one of the main reasons people take vitamin supplements.
To start, vitamin C encourages the growth of lymphocytes and phagocytes, two types of white blood cells that help the body fight infection.
These white blood cells perform better thanks to vitaminC, which also protects them from potentially harmful elements like free radicals.
Finally, vitamin C is a crucial part of the skin’s defence system. It is actively transported to the skin, where it can strengthen the skin’s defences and function as an antioxidant.
Additionally, it has been show that vitamin C supplements can speed up the healing of wounds.
Low vitamin C intake has also been link to negative effects on health.
7. It safeguards your memory and logic as you age.
A general term used to describe symptoms of declining thinking and memory is dementia.
Oxidative stress and inflammation close to the brain, spine, and nerves can make dementia worse (together known as the central nervous system).
An exceptionally potent antioxidant is vitamin C. Memory and cognitive issues have been link to low levels of this vitamin.
Additionally, several research discovered that the blood levels of vitaminC in those with dementia were lower.
Additionally, it has been show that consuming more vitamin through food or supplements helps to maintain thinking and memory as you age.