Vitamin C is an essential vitamin, which your body cannot produce. Still, it plays many roles and the benefits of vitamin C are known throughout the history. It is soluble in water and can be found in a variety of fruits and vegetables, including oranges, strawberries, broccoli, spinach, and spinach. The required daily intake of vitamin C is 75 mg for women and 90 mg for men.
Even so, you are usually advised to get your vitamin C intake from real foods. Most people have turned to supplements to meet their needs. There are 5 benefits you can get from this vitamin.
5 Benefits of Vitamin C
1. May lower your risk of heart disease
First of all, heart disease is the leading cause of death worldwide. There are many factors that increase the risk of this heart disease including high blood pressure. This high blood pressure is caused by high triglycerides or levels of LDL (bad) cholesterol, and low levels of HDL (good) cholesterol.
However, one of the benefits of vitamin C can help reduce these risk factors. It can reduce the risk of heart disease. Interestingly, analysis from the study found that vitamin C intake from real foods rather than supplements could be associated with a lower risk of heart disease.
However, scientists are not sure whether people who consume foods rich in these vitamins can follow a healthier lifestyle than people who take supplements. Therefore, the issue remains unclear whether the difference is due to vitamin C or other aspects of their diet.
Furthermore, intake of at least 500 mg daily can reduce the risk of heart disease. However, you are already consuming foods rich in it. There is no need for you to take supplements to get heart health benefits anymore.
2. Can help manage high blood pressure
Believe it or not high blood pressure can increase the risk of heart disease. Studies show that taking this vitamin can help lower blood pressure in those who are high as well as normal.
Studies in animals have found that taking supplements helps relax the blood vessels of the heart. This can help reduce blood pressure levels.
Vitamin C supplementation can reduce systolic blood pressure by 4.9 mmHg and diastolic blood pressure by 1.7 mmHg in adults.
3. May reduce your risk of chronic diseases
The third benefits of vitamin C is that it is a very powerful antioxidant. This means it can strengthen your body’s natural defenses. If you want to know, antioxidants are a substance that boosts our body’s immune system. They do this by protecting cells from harmful molecules called free radicals.
Studies show that consuming more can increase your blood antioxidant levels by up to 30%. This helps your body’s natural defenses fight inflammation.
4. Helps prevent iron deficiency
Iron is an essential nutrient that has various functions in the body. This is because it is very important for making red blood cells and transporting oxygen throughout the body. Vitamin C supplements can help increase the absorption of iron from the diet. With iti, it can help change the iron that is less absorbed. This is especially useful for people on a meat -free diet, as meat is a major source of iron. Just by taking 100 mg can increase iron absorption by 67%.
When there is a lot of iron, the risk of anemia will also decrease. This is good news for patients who tend to be iron deficient.
In one study, 65 children with mild iron deficiency were given vitamin C supplements. Researchers found that the supplement itself could control their anemia. If you have low iron levels, eating more foods rich in vitamin C or taking supplements can help increase the levels of iron in your blood.
5. Prevent Gout
Gout is very painful and involves inflammation of the joints, especially of the big toe. People with gout experience sudden swelling and pain attacks and the feeling is very bad.
Symptoms of gout appear when there is too much uric acid in the blood. Uric acid is a waste product produced by the body. At high levels, it may form into crystals and deposits on the joints.
Interestingly, several studies show that the benefits of vitamin C is that it can help reduce uric acid in the blood. With this, it can protect against gout attacks. For example, a study of 1,387 men found that those who took the most vitamin C had lower levels of uric acid in their blood than those who took the least.