Vitamin C is a vital vitamin, which means that your body cannot produce it. Yet, it does have many roles and has been linked to a lot of impressive health benefits.
Vitamin C is water-soluble in nature and is found in many fruits and vegetables, including oranges, kiwi fruits, strawberries, bell peppers, spinach, broccoli and kale.
The recommended daily intake for vitamin C is 75 mg for women and 90 mg for men respectively. While it’s commonly advised that you get your vitamin C intake from foods, a majority of people turn to supplements to meet their needs.
Reducing your risk of chronic disease
Vitamin C is a powerful antioxidant that works in strengthening your body’s natural defences. Antioxidants are defined to as molecules that boost the immune system. They do so through protecting cells from harmful molecules known as free radicals. When free radicals accumulate, they tend to promote a state known as oxidative stress, which has been linked to many chronic diseases.
Studies have shown that consuming more vitamin C could increase your blood antioxidant levels by up to 30%. This aids the body’s natural defenses in fighting inflammation. Hence, vitamin C is a strong antioxidant that could boost your blood antioxidant levels therefore helping in reducing the risk of chronic diseases like heart disease.
Managing high blood pressure
Studies have shown that vitamin C aids in lowering the blood pressure in both those with and without high blood pressure. Studies conducted have found that taking a vitamin C supplement reduces systolic blood pressure in healthy adults. Vitamin C supplements have been found to lower blood pressure in both healthy adults and those who have high blood pressure.
Lowering your risk of heart disease
Did you know that heart disease one of the leading causes of death worldwide. Many factors tend to increase the risk of heart disease, including high blood pressure, high triglyceride or LDL (bad) cholesterol levels and low levels of HDL (good) cholesterol. Vitamin C helps in reducing these risk factors, which may reduce the risk of heart disease .
Vitamin C supplements have been linked to a reduced risk of heart disease. These particular supplements may lower heart disease risk factors, including high blood levels of LDL (bad) cholesterol and triglycerides.
Reducing blood uric acid levels and help in preventing gout attacks
Studies conducted have shown that vitamin C aids in reducing uric acid in the blood and, as a result, protect against gout attacks. A study conducted in a group of men found that those who consumed the most vitamin C had significantly lower blood levels of uric acid than those who consumed the least. Vitamin-C-rich foods and supplements have been linked to reduced blood uric acid levels and lower risk of gout.
Helps in preventing iron deficiency
Iron is an essential nutrient that has a variety of functions in the body. It’s vey important for making red blood cells and transporting oxygen throughout the body. Vitamin C supplements greatly aid in improving the absorption of iron from the diet. Vitamin C aids in converting iron that is poorly absorbed, such as plant-based sources of iron, into a form that is easier to absorb.
This is most especially useful for people who are usually on a meat-free diet as meat is a major source of iron. In fact, simply consuming 100 mg of vitamin C improves iron absorption by nearly 67%.Vitamin C may therefore help in reducing the risk of anaemia among people especially children who are prone to iron deficiency.
Vitamin C is important as it helps in encouraging the production of white blood cells known as lymphocytes and phagocytes, which help in protecting the body against infection. Vitamin C aids the white blood cells to function more effectively while protecting them from damage by potentially harmful molecules, such as free radicals.
Vitamin C is also such an essential part of the skin’s defense system. It is actively transported to the skin, where it can act as an antioxidant and aid in strengthening the skin’s barriers . Studies conducted have also shown that taking vitamin C may shorten the time a wound heals.
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