Vitamin C is vital to life, but our body cannot synthesize it itself. Nevertheless, it is linked to some health benefits and serves many functions. It is found in oranges, kiwis, strawberries, kale, peppers, broccoli, spinach, etc., and is water-soluble. Women should take 75 mg of vitamin C daily and men should take 90 mg. It is usually advisable to take vitamin C from foods, but many prefer to take supplements to meet their needs. Below are seven clinically proven benefits of vitamin C supplement.
1. Reduces the risk of chronic illness
Vitamin C has anti-oxidant properties that help strengthen your body’s natural defenses. This vitamin supports the proper functioning of the immune system. They accomplish this by defending cells against dangerous chemicals known as free radicals. The buildup of these free radicals in the body can lead to oxidative stress, which has been linked to a number of chronic diseases. Studies show that increasing vitamin C intake can increase levels of antioxidants in the blood by up to 30%. It supports the body’s own anti-inflammatory defenses.
2. May Help Treat High Blood Pressure
In the UK, more than one-third of the population suffers from high blood pressure. High blood pressure increases the risk of heart disease, the leading cause of death worldwide. Studies have shown that vitamin C lowers blood pressure in adults with or without high blood pressure. Animal studies have shown that taking vitamin C supplements can relax the blood vessels that carry blood from the heart and lower blood pressure. In addition, a meta-analysis of 29 human studies found that taking vitamin C supplements increased systolic blood pressure (upper value) by 3.8 mmHg and decreased diastolic blood pressure (lower value) by an average of 1.5 mmHg. I did.
3. Reduces the risk of heart disease
Heart disease is the leading cause of death worldwide. High blood pressure, high triglycerides or LDL (bad) cholesterol, and low HDL (good) cholesterol are risk factors for heart disease. Vitamin C reduces these risk factors and helps reduce the risk of heart disease. An analysis of nine studies of a total of 293,172 participants found that people who took 700 mg of vitamin C daily were at greater risk of heart disease after 10 years than those who did not take vitamin C supplements. It’s 25% lower.
4. Helps lower blood uric acid levels and prevent gout attacks
Gout is a type of arthritis that affects about 4% of people in the United Kingdom. It is an inflammation of the joints, especially the big toe, with cruel pain. Edema and sudden acute pain attacks are common in gout patients. Symptoms of gout occur when there is too much uric acid in the blood. The body produces uric acid as a waste product. At high concentrations, it can crystallize and accumulate
Vitamin C has been shown in many studies to help lower blood uric acid levels and thereby protect against gout attacks. Researchers have found that men who ate the most vitamin C had much lower blood uric acid levels than men who ate less vitamin C.
5. Helps prevent iron deficiency
Iron is a nutrient needed for a variety of physical functions. It is required not only for the synthesis of red blood cells but also for the transport of oxygen throughout the body. Vitamin C supplementation can help absorb iron from food. Vitamin C helps convert hard-to-absorb iron, such as iron from plants, into a more absorbable form. This is especially beneficial for vegetarians and vegans, as meat is a rich source of iron. With just 100 mg of Vitamin C per day, you can increase iron absorption by 67%. As a result, vitamin C may help prevent anemia in people with iron deficiency.
6. Boosting Immunity
One of the most common reasons people take vitamin C supplements is that they are involved in many areas of the immune system. First of all, vitamin C helps the body fight the disease by promoting the formation of white blood cells called lymphocytes and phagocytes.
Second, Vitamin C helps improve the performance of these white blood cells while protecting them from potentially harmful compounds such as free radicals. Vitamin C plays an important role in the skin’s defense system. It is actively carried to the skin, where it acts as an antioxidant, strengthening the skin’s defenses. Vitamin C supplementation has also been shown to speed up the wound healing process. Vitamin C deficiency has serious health consequences.
7. Protects memory and thinking
Dementia is a broad term that refers to the signs of cognitive and memory loss. Approximately 35 million people are affected worldwide, with older people being the hardest hit. Studies show that oxidative stress and inflammation in the brain, spinal nerves, and nerves (collectively known as the central nervous system) are associated with an increased risk of dementia.
Vitamin C is a very effective antioxidant. Low levels of this vitamin address memory and cognitive problems. In addition, some studies have shown that people with dementia have low levels of vitamin C in their blood. In addition, increasing vitamin C intake through food and pills has been shown to protect thoughts and memory as we age.
Also, Read – The benefits of vitamin C you must know!
Conclusion
Vitamin C is a water-soluble vitamin obtained from diets and supplements. This is associated with many health benefits such as increased antioxidant levels, lower blood pressure, prevention of gout attacks, improved iron absorption, enhanced immunity, and reduced risk of heart disease and dementia. increase. Overall, Vitamin C strips are a great and easy way to increase your Vitamin C intake when you don’t get enough from your food.
