Vitamin C found in many fruits and vegetables, including oranges, strawberries, kiwi fruit, bell peppers, broccoli, kale, and spinach.
The recommended daily intake for vitamin C is 75 mg for women and 90 mg for men.
Vitamin C is one of the most popular micronutrients due to its role as an immune booster and source of energy, activity and happiness. We investigate the 7 main health benefits of vitamin C that have given it such a good reputation.
1. Strong antioxidant
Vitamin C is a powerful antioxidant that can strengthen your body’s natural defenses.
Antioxidants act to protect the cells and limit the damage by stabilizing and mopping up free radicals. So Vitamin C, Vitamin E and Beta Carotene could help keep the body younger and protect it against serious life threatening conditions.
Studies show that consuming more vitamin C can increase your blood antioxidant levels by up to 30%. This helps the body’s natural defenses fight inflammation.
2. Boosts Immunity
Vitamin C boosts your immunity and has been found to stave off illnesses such as colds and flu.
A deficiency of vitamin C reduces the body’s resistance against certain pathogens.
Vitamin C helps encourage the production of white blood cells known as lymphocytes and phagocytes, which help protect the body against infection.
In addition to protecting the immune system, vitamin C also reduces the severity of various allergies and fights off infections.
Also vitamin C is an essential part of the skin’s defense system. It’s actively transported to the skin, where it can act as an antioxidant and help strengthen the skin’s barriers
3. Lowers your blood pressure
Studies have shown that vitamin C may help lower blood pressure in both those with and without high blood pressure.
This is because vitamin C acts as a diuretic causing the kidneys to remove more sodium and water from the body, which helps to relax the blood vessel walls, thereby lowering blood pressure.
Vitamin C also protects your body’s supply of nitric oxide, a molecule known to relax the blood vessels.
4. Improves Heart Health
Vitamin C may help reduce heart disease risk. A regular dose of vitamin C can hinder the activity of a protein named endothelin-1, which leads to the constriction of small blood vessels – and this eventually causes heart attack.
Vitamin C supplementation is also found to lower serum cholesterol levels, and this could help avert coronary heart disease.
5. Helps prevent iron deficiency
Iron is an important nutrient that has a variety of functions in the body. It is essential for making red blood cells and transporting oxygen throughout the body.
Vitamin C assists in converting iron that is poorly absorbed, such as plant-based sources of iron, into a form that is easier to absorb.
Vitamin C-rich fruits such as gooseberry have been reported to increase the bioavailability of iron from staple cereals and pulses.
6. Aids In Weight Loss
Studies have shown that vitamin C status is inversely related to body mass.
Getting adequate vitamin C increases the oxidation of body fat during exercise. Hence, a deficiency of vitamin C can hinder weight and fat loss.
Also vitamin C boosts your body metabolism and hence help in weight loss.
7. Helps maintain healthy skin and hair
If you want clearer skin and stronger hair then vitamin C plays a major role in making sure this becomes a reality.
Vitamin C helps build protein collagen. Collagen provides the structure for the blood vessels. The tiny blood vessels under the skin carry oxygen and nutrients that keep the skin healthy.
Creams containing Vitamin C improve the appearance and texture of the skin.
Free radicals damage our hair by making it weak, brittle, and thin, which interrupts hair growth. Vitamin C’s antioxidant properties reduce the formation of free radicals and minimize their effect on our body.
Also vitamin C increases the formation of elastin, which thickens, protects, and heals the skin cells.