Vitamin C And Its Health Benefits: Everything You Need To Know!
Vitamin C (ascorbic acid) is essential to human health since humans cannot produce this vitamin internally. Therefore, food is the only source of vitamin C for humans. In addition to being found in citrus fruits and various fruits and vegetables, vitamin C is sold in pharmacies as a supplement in capsule and tablet form. Collagen, which is found in blood vessels, muscles, cartilage, and bones, is formed by vitamin C.
Which food items contain Vitamin. C?
Vitamin C is a vital vitamin that our bodies cannot generate, thus we must obtain it through food. It is water-soluble and cannot be kept in our bodies. It can be found in a variety of fruits and vegetables, including oranges, strawberries, kiwis, bell peppers, broccoli, kale, and spinach. The recommended daily intake for vitamin C is 75 mg for women and 90 mg for men.
Impacts of Vitamin C deficiency
Vitamin C deficiency may be linked to certain types of cancer and digestive system disorders.
Anaemia, bleeding gums, and skin bruises are all possible effects.
It can cause the appearance of scurvy, often known as wound healing slowness.
Benefits of Vitamin C
Reduces risk of chronic disease
Vitamin C is a powerful antioxidant that can strengthen your body’s natural defenses. It does this by protecting cells from harmful molecules called free radicals. Studies show that consuming more vitamin C can increase your blood antioxidant levels by up to 30 percent. This helps the body’s natural defences fight inflammation, reducing the risk of chronic diseases such as heart disease.
Reduces risk of heart disease
Vitamin C supplements have been associated with a reduced risk of heart disease. These supplements may reduce heart disease risk factors, including high blood LDL (bad) cholesterol and triglyceride levels. Interestingly, another 15-studies meta-analysis discovered that ingesting vitamin C from foods rather than supplements was associated with a decreased risk of heart disease.
Aids in the prevention of iron deficiency
Vitamin C supplements can assist enhance iron absorption. Vitamin C aids in the conversion of poorly absorbed iron into a more absorbable form, such as plant-based iron sources. This is especially advantageous for vegetarians because meat is a good source of iron. Iron absorption can be increased by 67 percent with just 100 mg of vitamin C.
Vitamin C promotes the formation of white blood cells called lymphocytes and phagocytes, which assist the body fight illness.
Vitamin C improves the efficiency of these white blood cells while shielding them from potentially damaging chemicals such as free radicals.