The health benefits of Vitamin C

Vitamin C or Ascorbic acid is a Vitamin that is so common in various foods and also available as dietary supplements. Vitamin C deficiency – though is a rare condition may cause scurvy. Thus, vitamin C is an essential nutrient that is involved in the repair of tissue and the enzymatic production of certain neurotransmitters. Furthermore, it is required for the normal functioning of several enzymes. It is also important in enhancing our immune systems as well as other impressive health benefits. Vitamin C is also an antioxidant. This article basically focuses on these benefits as well as other health benefits of Vitamin C.

Lowering of your Blood Pressure

Scientists from Johns Hopkins University School of Medicine indicated that high doses of vitamin C — an average of 500 mg per day — may produce small reductions of blood pressure. Approximately a third of American adults have high blood pressure. In addition, having a High blood pressure puts you at a risk of developing heart disease.

Vitamin C is also a diuretic, which helps in removing excess fluids from your body. This may help lower the pressure within your blood vessels. Ideally, another study conducted on animals found that taking a vitamin C supplement can help in relaxing the blood vessels. More specifically those that carry blood from the heart. This may further help in reducing blood pressure levels in both healthy adults and adults with high blood pressure.

However, in order to reduce you blood pressure effectively you do not need to rely on vitamin C alone for treatment. Because evidence is lacking to indicate if at all the effects are long term.

Vitamin C is an antioxidant – It will reduce the risk of chronic diseases

An Antioxidant is a substance that can prevent or slow down damage to cells because of free radicals, and unstable molecules that the body produces. These reactions are as a result of different reactions to environmental and other pressures. Furthermore, these free radicals are waste substances produced by cells as the body processes food and reacts to the environment. Therefore, oxidants protect our cells from harmful molecules called free radicals.

In addition, antioxidants carry out their duties by giving electrons to these free radicals. Thereafter, the extra electron stabilizes them. This results in preventing them from causing further damage to the cells in the body.

Therefore, for our survival, we need to ingest Vitamin C. So that it can strengthen our body’s natural defenses as well as boosting our immune systems. Generally, this vitamin helps in controlling infections and reduces the risk of chronic diseases such as heart disease.

Vitamin C help in reducing blood uric acid levels and help prevent gouts

Vitamin C protects against gouts by lowering serum urate.  Some studies show that vitamin C can help reduce uric acid levels in people who have gouts. While other studies indicated that the more vitamin C men took, the less likely they were to suffer from gouts. Furthermore, other studies have indicated that the reduction of uric acid was significantly less in gout patients taking vitamin C as compared to those who were not. 

Accordingly, for every 500-milligram increase in vitamin C intake, the risk for developing gout fell by 17 percent. The risk dropped further by 45 percent when study participants took more than 1,500 mg of vitamin C a day. Vitamin C intake is also associated with a lowered risk of developing gouts. However, its effects are not yet very clear.

Vitamin C is an essential component in the formation of collagen

Formation of collagen are some of the other benefits of vitamin C. Collagen is the most abundant and main structural protein found in the skin and other connective tissues, including the tendons, ligaments, and muscles. It is essential in the provision of skin structure and bone strength.

Furthermore, in its purified form, collagen helps in cosmetic surgical treatments. Without adequate amounts of dietary vitamin C, the body cannot form collagen. Vitamin C further helps our bodies synthesize collagen, which leads to healthy nails, hair, skin and other bodily benefits.

Hydroxylation of collagen is ideal for its extracellular stability as well as the support of the epidermis. Thus, it is ideal for healing our wounds. So if you want to have a healthier skin or quicken wound healing process, then increase your intake of vitamin C.

Stronger immune system

For a stronger immune system, your body needs vitamin C. Several immune system cells can indeed accumulate vitamin C in order to perform their task, especially phagocytes and t-cells.  Furthermore, Vitamin C is important in the production of white blood cells. These cells are the ones which help protect the body against infections. Thereafter, Vitamin C helps these white blood cells function properly by protecting them from damage due to harmful molecules, such as free radicals.

Thus, vitamin C deficiency will result in a reduced resistance against certain types of pathogens within your body. Furthermore, higher supply will mean a stronger immune system. Ideally, this vitamin contributes to immune defense by supporting various cellular functions of both the innate as well as the adaptive immune system. In addition, vitamin C will prevent infections caused by bacteria, viruses, and protozoa. Therefore, the entire body enjoys the benefits.

Vitamin C helps prevent Iron deficiencies

Vitamin C is essential in enhancing iron absorption. Generally, Iron is an important nutrient with a variety of functions in the body. Iron is essential for making red blood cells and transporting oxygen throughout the body. Vitamin C helps prevent iron deficiency by capturing non-heme iron. Which it later stores in a form that is more easily absorbed by the body. Therefore, vitamin C supplements can help improve the absorption of iron from the diet. This may be essential especially for people on a meat-free diet. In fact, by simply consuming 100 mg of vitamin C you may improve iron absorption by 67%. So vitamin C will greatly reduce the risk of anemia.

Protects your memory

Did you know that your brain and the central nervous system have the highest concentrations of vitamin C throughout your body? In addition, the brain benefits from vitamin C when it (Vitamin C) reduces the toxicity of heavy metals within the brain. These metals may cause serious mental disorders if left to accumulate freely in the brain.

In addition, Vitamin C plays a major role in the maintenance of other function in the central nervous system. These functions include the maturation of neurons as well as the formation of myelin that surrounds and protects nerve fibers. Furthermore, Vitamin C is also vital for neuronal repair.

Vitamin C is also a neuro-modulator, which will influence and regulate your moods. Furthermore, Vitamin C protects the nervous system, as a result, it brings about emotional stability, better memory, a sense of calmness and a higher intelligence quotient (IQ).

Possible side effects of Vitamin C

Despite Vitamin C generally considered safe. High doses (usually from supplements) can cause serious adverse health effects. These effects include heartburn, headaches, nausea, stomach cramps, and diarrhea.

Doses over 2,000 milligrams are extreme and may increase the risk of you developing severe diarrhea as well as kidney stones. In addition, excessive use during pregnancy may cause harm to the unborn baby.

For diabetics, there is a need to exercise caution when taking Vitamin C more especially in supplement forms. The reason for this is that it may cause high blood sugar. For diabetic older women excess use of over 300 mg per day may increase the risk of death from heart disease.

Food types rich in Vitamin C

your body benefits from vitamin C in these foods

Many different types of fruits and vegetables contain Vitamin C. These include blackcurrants, citrus fruits – oranges, limes and lemons, berries, kiwifruit. Others include tomatoes, broccoli, sprouts, red, yellow and green capsicum.

In conclusion

In summary, Vitamin C is an essential nutrient, needed by the body. It plays many roles and has been linked to impressive health benefits. These roles include lowering blood pressure, a healthier heart, and a healthier brain. This is a water-soluble vitamin, which can be found in many fruits and vegetables. Food types rich in vitamin C include oranges, broccoli, spinach, strawberries and much more.

The recommended daily intake for vitamin C is 75 mg (women) while 90 mg is ideal for men. Many people prefer to take Vitamin C supplements instead of getting it from food. However, many health experts still recommend to get it from food.

However, not all vitamin C supplements are created the same. Just ensure to focus on quality and safety, before purchase and usage. Make sure they have been tested and certified by an independent certifying body such as the U.S. Pharmacopeia (USP), ConsumerLab, or the NSF International. In addition, read and understand all instructions on the label before use. With proper use then your body will definitely enjoy all these benefits that come loaded with Vitamin C.

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