health benefits of vitamin C
Overviews: Vitamin C is a nutrient found in many foods, such as fruits and
vegetables, and it acts as an antioxidant in the body—that is, it fights free
radicals. In addition, the body needs this vitamin to make collagen, the protein
responsible for skin's healing, elasticity, and strength. Next, we will share a list of
other benefits that will compel you to take vitamin C daily.
Vitamin C is an essential vitamin, meaning your body cannot make it. However, it
has many functions and is associated with impressive health benefits.
It is water soluble and is found in many fruits and vegetables, such as oranges,
strawberries, kiwifruit, bell peppers, broccoli, kale and spinach.
The recommended daily intake of vitamin C is 75 mg for women and 90 mg for
men.
Although it's generally recommended to get your vitamin C from food, many
people are turning to supplements to meet their needs.
Here are some scientifically proven health benefits of vitamin C:
🥕Vitamin C may reduce the risk of chronic diseases: such as
Vitamin C is a powerful antioxidant that can strengthen your body's natural
defenses.
Antioxidants are molecules that stimulate the immune system. They do this by
protecting cells from harmful molecules called free radicals. When free radicals
accumulate, they can promote a condition known as "oxidative stress," which is
linked to many chronic diseases. Studies have shown that consuming more
vitamin C can increase blood antioxidant levels by up to 30%. It helps the body's
natural defenses fight inflammation.
🥕Vitamin C can help control high blood pressure:
About one-third of American adults have high blood pressure.
High blood pressure puts you at risk for heart disease, the world's leading cause
of death.
Studies have shown that vitamin C can help lower blood pressure in both people
with and without high blood pressure.
An animal study found that taking vitamin C supplements helps relax the blood
vessels that carry blood away from the heart, which helps lower blood pressure
levels.
Additionally, an analysis of 29 human studies found that taking vitamin C
supplements reduced systolic blood pressure (top number) by 3.8 mm Hg and
diastolic blood pressure (bottom number) by 1.5 mm Hg in adults.
In adults with high blood pressure, vitamin C supplements reduced systolic blood
pressure by 4.9 mm Hg and diastolic blood pressure by 1.7 mm Hg.
Although these results are promising, it is unclear whether the effect on blood
pressure is long-term. Also, patients with high blood pressure should not rely on
vitamin C alone for treatment.
🥕Vitamin C can reduce your risk of heart disease by:
Heart disease is the leading cause of death worldwide.
Many factors increase the risk of heart disease, including high blood pressure,
high triglyceride or LDL (bad) cholesterol levels, and low HDL (good) cholesterol
levels.
Vitamin C can help reduce these risk factors, which can reduce the risk of heart
disease.
For example, an analysis of nine studies combining 293,172 participants found
that after 10 years, those who took at least 700 mg of vitamin C per day had a
25% lower risk of heart disease than those who did not take vitamin C
supplements.
Interestingly, another analysis of 15 studies found that getting vitamin C from
food, not supplements, was associated with a lower risk of heart disease.
However, scientists are not sure whether those who ate foods rich in vitamin C
also followed a healthier lifestyle than people who took a supplement. Therefore,
it is not clear whether the differences were due to vitamin C or other aspects of
their diet.
Another analysis of 13 studies looked at the effect of taking at least 500 mg of
vitamin C per day on heart disease risk factors, such as blood cholesterol and
triglyceride levels.
Analysis showed that taking vitamin C supplements lowered LDL (bad)
cholesterol by about 7.9 mg/dL and blood triglycerides by 20.1 mg/dL.
In summary, it appears that taking or consuming at least 500 mg of vitamin C per
day can reduce the risk of heart disease. However, if you already eat foods rich
in vitamin C, supplements may not provide additional heart health benefits.
🥕Vitamin C can reduce blood uric acid levels and help prevent gout
attacks:
Gout is a type of arthritis that affects about 4% of American adults. It is incredibly
painful and involves inflammation of the joints, especially in the big toe. People
with gout experience swelling and sudden, severe pain. Gout symptoms occur
when there is too much uric acid in the blood. Uric acid is a waste product
produced by the body. In high concentrations, it can crystallize and settle in joints.
Interestingly, several studies have shown that vitamin C helps reduce uric acid in
the blood and, in turn, protects against gout attacks. For example, a study
involving 1,387 men found that those who consumed the most vitamin C had
significantly lower blood uric acid levels than those who consumed the least.
Another study followed 46,994 healthy men over 20 years to determine whether
vitamin C intake was associated with the development of gout. It found that those
who took vitamin C supplements had a 44% lower risk of gout. Additionally, an
analysis of 13 studies found that taking vitamin C supplements for 30 days
significantly reduced blood uric acid compared to placebo. Although there
appears to be a strong link between vitamin C intake and uric acid levels, more
research is needed on the effects of vitamin C on gout.
🥕Vitamin C aids in the prevention of iron deficiency:
Iron is an important nutrient that performs a variety of functions in the body. It is
essential for making red blood cells and carrying oxygen throughout the body.
Vitamin C supplements can help improve iron absorption from food. Vitamin C
helps convert poorly absorbed iron, such as from plant-based iron sources, into
a more easily absorbed form. This is especially helpful for those on a meat-free
diet, as meat is a source of iron. A typical intake of 100 mg of vitamin C can
improve iron absorption by 67%.As a result, vitamin C may help reduce the risk
of anemia in people prone to iron deficiency. In one study, 65 children with mild
iron deficiency anemia were given vitamin C supplements. The researchers
found that only the supplement helped control their anemia. If you have low iron
levels, eating more vitamin C-rich foods or taking vitamin C supplements can
help improve your blood iron levels.
🥕Vitamin C boosts immunity:
One of the main reasons people take vitamin C supplements is to boost their
immunity, since vitamin C is involved in many parts of the immune system. First,
vitamin C helps stimulate the production of white blood cells known as
lymphocytes and phagocytes, which help defend the body against infection.
Second, vitamin C helps these white blood cells work more effectively while
protecting them from damage by potentially harmful molecules, such as free
radicals. Third, vitamin C is an essential part of the skin's defense system. It is
actively transported to the skin, where it can act as an antioxidant and help
strengthen skin barriers. Studies have also shown that taking vitamin C can
reduce wound healing time. Additionally, low vitamin C levels have been linked to
poor health outcomes. For example, people with pneumonia have low vitamin C
levels, and vitamin C supplements have been shown to shorten recovery time.
🥕Protect your brain as you age:
Dementia is a broad term used to describe symptoms of impaired memory and
thinking. It affects more than 35 million people worldwide and usually occurs in
older adults. Studies suggest that oxidative stress and inflammation near the
brain, spinal cord, and nerves (collectively known as the central nervous system)
may increase dementia risk. Vitamin C is a powerful antioxidant. Low levels of
this vitamin have been linked to impaired thinking and memory. Additionally,
several studies have shown that people with dementia may have low levels of
vitamin C in their blood. Additionally, high levels of vitamin C from food or
supplements have been shown to have a protective effect on thinking and
memory as you age. If you don't get enough vitamin C from your diet, vitamin C
supplements can help you avoid conditions like dementia. However, more human
studies are needed to understand the effects of vitamin C supplementation on
nervous system health.
🥕 Long, silky hair:
Vitamin C stimulates hair follicles to promote hair growth and prevent dryness
and split ends, thanks to the better absorption of iron in the body when it is
consumed.
🥕Strong and healthy nails:
A daily intake of this vitamin helps strengthen nails from within, promoting their
growth and hardness to keep them healthy.
🥕Natural sunscreen:
Although sunscreen use is still necessary, vitamin C acts as a defense against
UV rays. Also, it helps in reducing the amount of melanin produced in the skin
and helps in fading spots and sun damage.
🥕More power:
By helping the body absorb iron better, vitamin C energizes the
body and makes the skin more awake, toned, and energized.
🥕Acne scar removal:
The body needs vitamin C to make elastin and replace
damaged tissue. It applies to any wound, such as bruises, cuts, and acne marks,
managing to reduce redness, reduce inflammation, and clear the complexion.
🥕prevents the appearance of aging:
With a high content of antioxidants, vitamin
C fights free radicals, which are responsible for aging, and helps to rebuild skin
tissue from the inside out, as well as eliminate wrinkles and other signs of aging.
Summary: Vitamin C is a water-soluble vitamin that must be obtained from food
or supplements.
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