Vitamin C cannot be produced by the body. However, it has many roles in the body that have been linked to impressive health benefits.
This vitamin is soluble in water and is found in many fruits and vegetables such as oranges, strawberries, kiwis, peppers, broccoli, kale and spinach.
The recommended daily intake of vitamin C is 75 milligrams (mg) for women and 90 mg for men. Although it is commonly recommended to get your food intake, many people turn to supplements to meet their needs.
Therefore, know 6 benefits proven by the science of taking a vitamin C supplement to boost and improve your health day by day.
1.Reduce the risk of chronic diseases
The Vitamin C is an excellent antioxidant that can strengthen the natural defenses of your body. Antioxidants are molecules that stimulate the immune system by protecting the cells from those harmful molecules called free radicals.
When free radicals accumulate, they can promote a state known as oxidative stress, which has been linked to many chronic diseases.
Studies indicate that consuming this type of supplement can increase the levels of antioxidants in the blood by up to 30%, which will help the body to fight inflammation.
2.Help fight high blood pressure
The high blood pressure is a risk of heart disease, the leading cause of death worldwide. Studies show that vitamin C can reduce blood pressure in those with and without high blood pressure.
An animal study found that taking a vitamin C supplement helped relax heart vessels, which reduced blood pressure levels. In addition, an analysis of 29 studies in people found that taking vitamin C lowered systolic blood pressure (upper value) by 3.84 mmHg and diastolic blood pressure (lower value) by 1.48 mmHg in healthy adults.
Although the results are encouraging, it is not clear if the effect on blood pressure is long-term. In addition, it should be noted that people with high blood pressure should not depend on vitamin C as the only treatment.
3.Reduces the level of uric acid in the blood
The drop is a type of arthritis that affects approximately 4% of American adults. It manifests with inflammation of the joints, especially in the thumbs of the feet.
People with gout experience swelling and sudden, severe attacks of pain. Symptoms appear when there is too much uric acid in the blood. This kind of acid is a waste product produced by the body, and at high levels it can crystallize and deposit in the joints.
Several studies have shown that vitamin C helps reduce uric acid in the blood and, as a result, protects against gout attacks. A study of 1,387 men found that people who consumed the most vitamin C had significantly lower levels of uric acid than those who did not. In addition, another analysis of 13 clinical studies found that taking a vitamin C supplement for 30 days significantly reduced uric acid in the blood, compared with a placebo.
Although there is evidence of the strong link between the intake of vitamin C and the level of uric acid, more studies would be needed on its effects in the prevention of gout.
4.Prevents iron deficiency
Iron is an important nutrient for the body and has a variety of vital functions. It is necessary to produce red blood cells and transport oxygen throughout the body.
Interestingly, vitamin C can improve the absorption of iron from the diet. Specifically, it helps convert low-absorbed iron (such as iron sources of plant origin) into a form that is easier to absorb. This is especially useful for people who follow a diet without meat, because this is an important source of iron.
In fact, the single consumption of 100 mg of vitamin C can improve iron absorption by 67%. As a result, vitamin C can reduce the risk of anemia among people prone to deficiency.
Therefore, if you suffer from low iron levels, then consuming more foods rich in vitamin C or a supplement can support you to improve your blood level.
5.Strengthens the immune system
One of the main reasons that lead people to take vitamin C is to increase their immunity, since vitamin C stimulates the production of white blood cells known as lymphocytes and phagocytes, which protect the body against infection. In the same way, it also helps these white blood cells work more effectively, while protecting them from free radical damage.
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 strengthen the barriers of it. Studies have also shown that taking it can shorten the healing time of a wound.
6.Protect your memory as you get older
Dementia is a broad term used to describe symptoms of poor thinking and memory. It affects more than 35 million people worldwide and generally occurs in older adults.
Studies suggest that oxidative stress and inflammation near the brain, spine and nerves may increase the risk of dementia. In this sense, vitamin C is a strong antioxidant, and its low level has been linked to a limited ability to think and remember. In addition, several studies have shown that people with dementia may have lower levels of vitamin C in their blood.
It has been pointed out that high intake from food or supplements have a protective effect on thinking and memory with age. Therefore, a vitamin C supplement is able to help in conditions such as dementia if you do not get enough vitamin C from the diet. However, more people-based studies would be needed to understand the impact of this supplement on the health of the nervous system.
Image by freepik.com
