Vit. C is quite essential for the body and enables several health benefits. Being water soluble, it is obtained from sources like spinach, kale, broccoli, bell peppers, kiwi fruit, strawberries, and oranges.
Daily recommended Vit. C intake is 90 mg for males and 75 mg for females.
Given below are seven proven Vit. C benefits.
- It Has Strong Antioxidant Properties Which Could Reduce Risks Of Suffering Chronic Diseases.
Vit. C’s antioxidant properties fight against free radicals and oxidative stress that may cause chronic diseases.
Vit. C increases antioxidant levels in the blood by over 30%, helping the body fight inflammation.
- It Can Improve High BP Levels
Vit. C supplements can improve BP levels by relaxing blood vessels. Analyzing 29 studies found Vit. C supplements to reduce systolic BP by over 3.84 mm Hg. Diastolic BP also reduced by over 1.48 mmHg.
However, it isn’t clear if these effects are sustainable long-term.
- It Can Fight Heart Disease Factors And Lowers Risk Of Heart Disease
Heart disease has many factors including low HDL cholesterol levels, high LDL cholesterol levels, and high BP. These factors may be reduced by Vit. C intake.
Analyzing over 293172 subjects found that those who had a 700 mg Vit. C daily intake had 25% fewer chances of developing heart disease.
While studies show Vit. C intake from foods to be more effective than supplements, it is unclear if this is due to healthier lifestyles led by the former.
500 mg per day intake was sufficient for deriving maximum benefits.
- It Can Reduce Uric Acid Proportion In Blood And Prevent Gout
Gout disease is a form of arthritis, which affects over 4% of all American adults. It is painful and is caused by inflammation in joints. Patients experience severe and sudden pain attacks and swelling.
This happens when uric acid content is present in excess in the body. When this occurs, it crystallizes and gets deposited in joints.
A study conducted in 1387 men showed Vit. C consumption to lower uric acid levels.
Over 46994 subjects were studied for 20 years, checking for effects of Vit. C on gout. Those who had a regular Vit. C intake had 44% fewer chances of developing gout.
13 studies were analyzed as well, where it was found that Vit. C supplements, when taken for 30 days, reduced the uric acid content in the body.
- Improves Absorption of Iron and Prevents A Deficiency Of Iron
Iron is important for the production of RBCs and oxygen transport in the body. Vit. C supplements may also improve iron absorption from plant sources and is helpful for non-meat consumers.
A Vit. C intake of 100 mg can enable better absorption by over 67%.
It can reduce anemia risks in iron-deficient individuals as well, as per studies conducted on children.
- Improves Immunity by Enabling Better Functioning of WBCs
Vit. C promotes phagocyte and lymphocyte production, which aid against infections. They also protect against harmful molecules like free radicals. It is part of your body’s defense system of the skin due to its antioxidative properties which strengthen your skin’s barriers.
Vit. C could also improve healing times. Low. Vit. C levels are a symptom of poor health results since those with pneumonia have lower levels of the vitamin. Taking supplements reduces recovery time.
- Protects Thinking and Memory Abilities As You Grow Older
Dementia affects around 35 mn people globally and is prevalent in older people. Dementia risks are increased by inflammation and oxidative stress in the CNS system.
Low Vit. C levels have been shown to impair memory and thinking abilities. Those with dementia also suffer from low Vit. C levels, as per studies.
Having a high Vit. C intake can protect memory and thinking abilities, which usually degrade with age.
Other Unproven Benefits of Vit. C
There exist a few claims regarding Vit. C, which is yet to be validated, like :
- It could prevent people from catching a common cold.
- It could decrease cancer risks
- It could protect against various eye diseases
- It could possibly work against lead toxicity
Supplements and a proper diet can provide you with ample Vit. C levels.
It has many benefits like reducing dementia risk, boosting immunity, improving absorption of iron, gout attack prevention, minimization of heart disease risks, improving BP and boosting levels of antioxidants.
Supplements may be of help if your diet lacks ample Vit. C