Top 8 Health Benefits of Vitamin C

What is vitamin C good for?

Vitamin C also called Ascorbic acid is an essential vitamin that your body can’t produce. Vitamin C is a water-soluble nutrient and has numerous health benefits which include boosting immunity, lowers blood pressure, improves physical and mental health, reduced risk of chronic disease, increased iron absorption, weight loss, Antioxidant, Collagen Production, and better skin. In this article you will be studying Health Benefits of Vitamin C.

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Your body can get vitamin C from dietary supplements, and foods that include fruits such as papaya, cantaloupe, strawberries, kiwi, orange, lemon, grapefruit, and vegetables like capsicums, broccoli, cauliflower, and Brussel sprouts.

Vitamin C has been used for many ages to prevent illnesses. Nowadays, Vitamin C is widely used for boosting immunity which works as a natural defense to protect from common colds and can also use to prevent or treat an infection.

If you’re deficient in vitamin C then you might suffer from the symptoms such as fatigue, mood changes, joint and muscle aches, bruising, Inflammation of the gums (gingivitis), Slow wound healing, weak immune system, weight loss, and dry hair and skin. Extreme deficiency of Vitamin C can cause a disease called Scurvy a disease characterized by bleeding, bruising, anemia, and weakness which is a potentially deadly disease that used to be a huge problem for sailors.

The deficiency of vitamin C in the body for a long time affect the formation of new collagen. This can lead to the break down of various tissues in an individual’s and it can also harm the repair of cells.

You can treat vitamin C deficiency by incorporating vitamin C rich food in your diet and adding a vitamin C supplement. Consult a doctor or dietician before taking any medication.

Dosage Recommended:

The recommended daily intake of vitamin C depends on your age and sex and may differ for Pregnant and breastfeeding women.

-Children aged between 1-10 years need 30 mg of vitamin C daily.
-Children aged between 11-14 years need 35 mg of vitamin C daily.
-Children over the age of 15 years and adults need 40 mg of vitamin C daily.
-pregnant women aged 19 or over need 85 mg of vitamin C daily.
-Breastfeeding women aged 19 or over need 120 mg of vitamin C daily.

Vitamin C can be obtained from dietary supplements and foods that include fruits such as papaya, cantaloupe, strawberries, kiwi, orange, lemon, grapefruit, and vegetables like capsicums, broccoli, cauliflower, and Brussel sprouts.

Vitamin C is an essential nutrient that your body can’t produce. Therefore, it needs to be received through food and other dietary supplements. One must always cook the food at low temperatures and for a short time to preserve the Vitamin C content in the foods. Cooking food at high temperatures for a long time can reduce the vitamin C content in foods.

Following are the Health Benefits of Vitamin C:

• Vitamin C helps to boost immunity:

As we all have heard vitamin C helps to prevent a variety of diseases such as scurvy. Although vitamin C boosts your immunity which works as a natural defense to protect from common colds and can also use to prevent or treat an infection.

Vitamin C from food or supplements helps to boost your immunity as vitamin C increase the production of white blood cells called lymphocytes and phagocytes, which prevent the body against infection. It also strengthens your skin defense system.

Vitamin C protects the immune system and prevents allergic reactions and infections. It reduces the chances of having cold or flu attacks. It is a known fact that Vitamin C acts as an immunity booster.

• Vitamin C lowers your blood pressure:

Vitamin C helps to lower blood pressure as it is water-soluble and can act as a diuretic which causes the kidneys to remove more sodium and water from the body, which helps to relax the blood vessel walls, and thus lower the blood pressure.

A study on animals found that consuming a vitamin C supplement helped to relax the blood vessels that use to carry blood from the heart, thus lower blood pressure levels.

Lower blood pressure level means that there is less chance of having a stroke and cardiovascular disease.

A study on 29 humans found the reduction of systolic blood pressure by 3.8 mmHg and diastolic blood pressure by 1.5 mmHg in healthy adults after supplementing with vitamin C.

• Vitamin C improves physical and mental health:

Nowadays Stress is one of the most common factors people are suffering from. Vitamin C is very beneficial in reducing physical and emotional stress as it helps to reduce the stress hormones.

Vitamin C is an essential micronutrient that helps to heal wounds faster and reduce inflammation inside and outside your body. vitamin C improves your physical health by providing energy to your body as well as improve your mental health by reducing stress hormones.

Many studies have found people who have lower blood levels of vitamin C are more likely to suffer from Dementia in which people may suffer poor thinking and memory.

Studies found that dementia can be caused by oxidative stress, or by inflammation near the central nervous system. Supplementing with Vitamin C can protect from disorders like Dementia, depression, and fatigue.

• Helps to reduce your risk of chronic disease:

Vitamin C is a strong antioxidant which are the molecules that strengthen the immune system by preventing cells from harmful free radicals. Free radicals can promote oxidative stress which is associated with many chronic diseases.

Vitamin C improves your blood antioxidant levels that lower the risk of chronic diseases like heart disease.

• Vitamin C increases your iron absorption:

The main role of iron in the body is to increase the ability of the body to carry oxygen through the blood. Iron deficiency in the body can cause anemia to describe as a condition in which blood doesn’t have enough red blood cells which can lead to reduced oxygen flow to the body organs.

Vitamin C is the nutrient that helps to improve the iron absorption from the food. Meat is the major source of iron but vegetarian People get the iron from food that is poorly absorbed, vitamin C helps to converts the poorly absorbed iron into the easily absorbed form.

Iron absorption can be improved by 67% by consuming 100 mg of vitamin C.

• Health benefits of vitamin c for skin and Collagen Production :

Vitamin C plays an important role in producing collagen as it can be produced naturally by your body but as you grow older the body’s ability of collagen production reduces.

So consuming an adequate amount of vitamin C can benefit your body to produce which helps to reduce wrinkles and aging.

By consuming foods that are rich in collagen such as berries and foods high in omega-3 such as avocados and salmon along with your vitamin C diet will promote better skin.

• Vitamin C promotes weight loss:

Researchers have shown that the low link levels of vitamin C can cause higher amounts of body fat, mostly belly fat. Consuming vitamin C helps to burn fat for energy.

Studies have shown that the Individual who is getting enough vitamin C oxidize 30% more fat with a moderate exercise than individuals who are getting less vitamin C status. Thus if you are getting an adequate amount of vitamin C then you gonna trigger your fat-burning process.

• Vitamin C is an Antioxidant :

Vitamin C is a strong antioxidant which are the molecules that strengthen the immune system by preventing cells from harmful free radicals.

A study found a 30% increase in blood antioxidant levels simply by consuming adequate vitamin C from food or supplements. which improves the ability of the body’s natural defenses to fight inflammation.

Vitamin C is an essential vitamin that your body can’t produce that you have got from foods or supplements which has numerous health benefits of vitamin c such as boosting immunity, lowers blood pressure, improves physical and mental health, reduced the risk of chronic disease, increased iron absorption, weight loss, Antioxidant, Collagen Production and better skin.

Vitamin C is commonly used for boosting immunity which works as a natural defense to protect from common colds and can also use to prevent or treat an infection.