Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that your body needs to process well. Since your body can not produce it, on its own, you need to take it from external sources. You can get enough vitamin C from natural sources like fruits and vegetables. You can get it through fruits like oranges, kiwis, strawberries, and vegetables like lemons, spinach, broccoli, kale, and bell peppers.
Vitamin C deficiency can cause scurvy- a condition in which bleeding of gum occurs with fatigue, rashes, and bruising. Therefore you must make sure that you get enough of it. For women, the daily recommended dose is 75mg and for men, it is 90mg. If you fail to get enough of it through natural resources, you can get it through a supplement.
Vitamin C helps in regulating many bodily functions like synthesizing collagen, preventing infections, maintaining and repair of bones, teeth, and cartilage. Moreover, it also serves as an immune booster. There are many benefits of consuming vitamin C in your diet. Some of them are as follows.
Reduces the risk of diseases
Vitamin C is a powerful antioxidant- a chemical that binds to the free reactive oxygen species in your body and helps in their elimination. Since reactive oxygen species play a role in causing infections, inflammations, and malignancies. Its elimination through vitamin C plays a role in the prevention of many diseases. According to researchers, vitamin C help boosts the antioxidant level by 30%, which eventually makes it an immune booster.
Manages blood pressure
High blood pressure, also known as hypertension, is a cardiac disease in which the blood pressure remains elevated as compared to normal readings. Vitamin C can help in keeping it under control. According to experts, vitamin C helps in the dilation of blood vessels that carry blood from the heart to the whole body, eventually lowering the blood pressure. However, it may be a light effect. If you are hypertensive, do not stop taking your medicine or do not substitute it with any other supplement or medicine, unless your healthcare provider advises it.
Prevents gout
Gout is a condition in which the levels of uric acid are raised in the body due to which arthritis occurs. It is a painful condition because joints swell up. According to the researches, vitamin C helps in lowering the levels of excess uric acid, hence helping in the prevention of gout and its exacerbation.
Prevents iron deficiency
Iron deficiency is a condition that causes anemia- a deficiency of red blood cells. In turn, many complications arise like difficulty in breathing, fatigue, lethargy, and body aches. Vitamin C helps in preventing iron deficiency because it enhances the absorption of iron. It happens because it turns the iron, especially which is plant-based into a form that is easy to absorb for the body. It is more helpful for people who are vegetarian and consume veggies to overcome iron deficiency. Therefore, while you eat something rich in iron like spinach or lentils, make sure you sprinkle lemon over it, as it will help in its absorption.
Taking vitamin C regularly helps in the prevention of iron deficiency, hence anemia. Therefore, if you have an iron deficiency anemia, consume enough vitamin C as well.
Immune booster
Vitamin C serves as an immune booster by enabling you to fight against infections. It is because it encourages the production of lymphocytes and phagocytes- the white blood cells that help in fighting against infections. Another benefit is that vitamin C helps white blood cells to function well because it protects them from degradation by harmful substances like free reactive oxygen species. Moreover, vitamin C is also present in the skin, which eventually serves as an antioxidant and boosts immunity.
Slows down aging
One of the most amazing things that vitamin C does to your body is it slows down aging. It happens because it binds with the free reactive oxygen species that are the main reason for aging. Due to its antioxidant properties, it prevents wrinkles, maintains the elasticity of your skin, keeps your bones and teeth strong.
Conclusion
Vitamin C has amazing benefits for your body. Its deficiency can cause scurvy. To keep yourself healthy, you must ensure that you get enough of it through diet. If not, you can also get it through supplements.