Your body cannot produce Nutrient C since it is an important vitamin. Despite this, it has a wide range of applications and has been linked to several health benefits.
It is water soluble and may be found in a variety of fruits and vegetables including oranges, strawberries, kiwi fruit, bell peppers, broccoli, kale, and spinach.
The recommended daily consumption of vitamin C for women is 75 mg, while for males it is 90 mg.
Although it is generally recommended that you receive your vitamin C through food, many individuals rely on pills to achieve their requirements.
The following are seven scientifically proven benefits of taking a vitamin C supplement.
1. It may lower your chances of having a chronic condition
Vitamin C, an antioxidant, can help to improve your body’s defense mechanisms.
They achieve this by shielding cells from potentially damaging chemicals known as free radicals.
Oxidative stress, which has been linked to a variety of chronic illnesses, can be caused by free radical buildup.
According to research, boosting your vitamin C intake can raise the number of antioxidants in your blood by up to 30%. This helps the body’s anti-inflammatory defenses.
2. Could aid in the management of high blood pressure
Moreover, one-third of the population in the United States has high blood pressure.
Heart disease is the leading cause of death worldwide, and having high blood pressure increases your risk.
Vitamin C has been demonstrated in studies to lower blood pressure both with and without high blood pressure.
A vitamin C supplement, according to animal research, helped relax the blood arteries that transport blood from the heart, decreasing blood pressure.
A review of 29 human studies found that taking a vitamin C supplement reduced systolic blood pressure (the top number) by 3.8 mmHg and diastolic blood pressure (the bottom number) by 1.5 mmHg on average.
3. It might help you prevent heart disease
Cardiovascular disease is the leading cause of mortality worldwide.
High blood pressure, high levels of triglycerides or LDL (bad) cholesterol, and low levels of HDL (good) cholesterol are all risk factors for heart disease.
The aid of vitamin C in decreasing specific risk factors may lessen the incidence of heart disease.
Individuals who ingested at least 700 mg of vitamin D daily, for example, had a 25% lower risk of getting heart disease after 10 years than those who did not.
4. May lower blood uric acid levels, reducing gout attacks
Gout, a kind of arthritis, affects around 4% of the population in the United States.
It causes joint inflammation, particularly in the big toes, and is excruciatingly painful. Gout patients have significant pain bursts and edema.
Gout symptoms appear when uric acid levels in the blood are too high.
It’s worth noting that Vitamin C has been shown in multiple studies to reduce uric acid levels in the blood and hence prevent gout attacks.
According to the second review of 15 types of research, ingesting vitamin C through foods rather than pills was associated with a decreased risk of heart disease.
5. It aids in the prevention of iron deficiency
Iron is a necessary nutrient that performs various functions in the body. It is required for both the formation of red blood cells and the delivery of oxygen throughout the body.
Taking vitamin C supplements may aid in the absorption of iron from the diet. The iron that is difficult to absorb, such as iron from plants, can be made more absorbable with the aid of vitamin C.
Because meat is a good source of iron, this is especially beneficial for vegetarians and vegans.
Simply 100 mg of vitamin C per day can boost iron absorption by 67 percent.
6. Boosts immunity
Because vitamin C is involved in many immune system components, one of the major reasons individuals take vitamin supplements is to increase immunity.
To begin, vitamin C promotes the development of lymphocytes and phagocytes, two types of white blood cells that aid the body in fighting illness.
Vitamin C improves the performance of these white blood cells while also protecting them from potentially damaging factors such as free radicals.
Finally, vitamin C is an important component of the skin’s defense mechanism. It is actively carried to the skin, where it can boost defenses and act as an antioxidant.
Furthermore, vitamin C supplementation has been shown to hasten wound healing.
Low vitamin C consumption has also been linked to detrimental health impacts.
7. It protects your memory and intellect as you become older
Dementia is a broad word used to describe signs of decreasing thinking and memory.
Dementia can be exacerbated by oxidative stress and inflammation near the brain, spine, and nerves (together known as the central nervous system).
Vitamin C is a very powerful antioxidant. Low amounts of this vitamin have been linked to memory and cognitive difficulties.
Furthermore, some studies found that patients with dementia had reduced blood levels of vitamin C.
Furthermore, it has been demonstrated that ingesting more vitamins through food or supplements aids in the maintenance of thinking and memory as you age.