Vitamin C is a highly essential and effective water-soluble nutrient. It is required for various bodily functions, thus being associated with impressive medical benefits of vitamin c.
Vitamin C is found in a variety of fruits and vegetables and is also available as a dietary supplement. Some of the most common sources of Vitamin C are broccoli, tomatoes, oranges, kiwi, and lemon.
Here are 7 health benefits of Vitamin C:
1) Reduces the risk of chronic diseases –
Vitamin C is a powerful antioxidant, thus fortifying your body’s natural defenses against inflammation. Antioxidants are molecules that protect cells from free radicals that, on accumulation, cause oxidative stress. This undesired condition leads to many chronic diseases.
Studies show that young adults deficient in vitamin C have appreciably increased oxidative stress and decreased antioxidant capacity. Thus it becomes essential to consume appropriate levels of Vitamin C. This way your blood antioxidant levels rise and lower the risk of chronic diseases.
Among the various sources of Vitamin C, a tomato is packed with the antioxidant lycopene, which is known to reduce the risk of heart ailments and cancer.
2) Combats high blood pressure –
When your blood pressure shoots up abnormally (i.e. generally over 140/90 mmHg), your heart and arteries become overloaded. High blood pressure, also called hypertension, blocks the blood flow to your heart muscle, increasing the risk of a heart attack. It also increases the possibility of a stroke by weakening the walls of brain arteries.
Research shows that Vitamin C helps to reduce blood pressure in people with high blood pressure. Consuming a Vitamin C supplement helps to relax the arteries carrying blood from the heart, thus lowering blood pressure levels. Vitamin C supplements also help healthy adults (without high blood pressure) maintain normal blood pressure levels.
3) Aids muscle recovery –
Sometimes, intense workout can cause muscle breakdown and inflammation. A prolonged workout session elevates cortisol levels which ultimately leads to such undesired conditions. It is essential to get the most from your exercise regime without compromising on muscle health.
Recent studies show that consuming Vitamin C before or after your workout lowers the cortisol levels after the workout. This way Vitamin C speeds up muscle recovery. Furthermore, proper intake of Vitamin C aids protein metabolism and is a useful addition to any bodybuilder’s diet plan. So, besides the right bodybuilding clothes, the right levels of Vitamin C certainly add to a bodybuilder’s motivation.
4) Prevents gout attacks –
A common form of arthritis, gout is extremely painful and usually causes inflammation of the big toes. People suffering from gout typically experience swelling and incredibly painful attacks without warning. Gout is caused by too much of uric acid in the bloodstream and eventually, the acid crystallizing and accumulating in the toe joints.
A recent study shows that increasing your intake of Vitamin C helps to prevent gout. Several studies have shown that foods and supplements rich in benefits of vitamin c help reduce uric acid in the blood, thus protecting against gout attacks.
5) Improves Iron Absorption –
Anemia, affecting millions worldwide is mainly caused by iron deficiency in the body. Iron is a vital nutrient as it is required for building red blood cells and carrying oxygen throughout the body. So, it becomes essential to correct any iron deficiency in the body.
Various clinical studies prove that benefits of vitamin c improves the absorption of iron and increases hemoglobin concentrations. Generally, iron from plant-based sources, such as leafy greens is poorly absorbed. Vitamin C helps to convert it into a form that is easily absorbed.
One way to achieve this result is to pair iron-rich food sources with the benefits of vitamin c-rich foods. For instance, pair lemon with spinach or include sweet potatoes with lentils. benefits of vitamin c supplements are another effective means of improving the absorption of iron from your food. So, consuming more Vitamin C corrects iron deficiencies and helps to prevent anemia.
6) Boosts Immunity –
Extremely vital for our survival, our immune system protects against our bodies against viruses, bacteria, and other parasites. So, it is essential to have a good and strong immune system. White blood cells (WBCs) are an important component of the immune system. Maintaining a normal WBC count helps to improve the body’s immune response.
Studies show that Vitamin C supplements help to boost immunity by improving the functioning of white blood cells. Vitamin C plays a significant role in several parts of our immune system. Firstly, Vitamin C facilitates the production of lymphocytes and phagocytes in order to defend the body against infections and diseases. Secondly, Vitamin C protects the white blood cells from damage by free radicals. Thirdly, Vitamin C with its strong antioxidant properties helps to strengthen the skin’s defense system.
7) Reduces the Risk of Dementia –
Affecting millions of people worldwide, dementia is associated with symptoms of declined thinking and memory. Inflammation near the central nervous system increases your chances of suffering from dementia, particularly as you age. Hence it becomes essential to maintain the healthy functioning of your brain as you grow older.
Vitamin C, being a strong antioxidant, plays a significant role in preventing dementia by protecting your cognitive abilities. Researchers have used data from a study to prove that Vitamin C reduces neuronal damage which is a cause of oxidative stress. The study also indicates that low intake of Vitamin C impairs your cognitive abilities.
Make Vitamin C your daily health mantra and live a disease-free life!
