VITAMIN C
Vitamin C
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Vitamin C is an essential vitamin, that means your body can’t produce it.
Yet, it has many roles and has been linked to impressive health benefits.
Vitamin C performs a role in controlling infections and healing wounds and is an effective antioxidant that can neutralize harmful free radicals.
Vitamin c is needed to make collagen, a fibrous protein in connective tissue that is weaved throughout various systems in the body: nervous, immune, bone, cartilage, blood, and others. The vitamin helps make countless hormones and chemical messengers used in the brain and nerves.
Vitamin C is water-soluble and is found in many fruits and vegetables, such as oranges, strawberries, kiwi fruit, bell peppers, broccoli, kale, and spinach.
In this article, we look at the benefits of vitamin C, what happens to the body when people don't get enough, and how to boost vitamin C intake.
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What dose Vitamin C do?
Vitamin C is an antioxidant that helps protect your cells against the effects of free radicals molecules produced when your body breaks down food or is exposed to tobacco smoke and radiation from the sun, X-rays or other sources. Free radicals might play a role in heart disease, cancer and different diseases.
Vitamin C is needed for the growth and repair of tissues in all components of your body. It is used to: Form an essential protein used to make skin, tendons, ligaments, and blood vessels. Heal wounds and structure scar tissue.
Some of the functions of the body that vitamin C helps with include:
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Form an important protein used to make skin, tendons, ligaments, and blood vessels
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Heal wounds and form scar tissue
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Repair and maintain cartilage, bones, and teeth
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Aid in the absorption of iron
Before looking into the amazing benefits of vitamin C, have a read regarding some of the symptoms a deficiency of vitamin C has on your body.
Deficiency
A vitamin C deficiency called scurvy can lead to annema, exhaustion, spontaneous bleeding, ache in the limbs, debility, pain in limbs in particular the legs, swelling in some parts of the body, and sometimes loss of teeth
The following are the most common symptoms of a deficiency of vitamin c.
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Scurvy, the hallmark disease of severe vitamin C deficiency, displays symptoms resulting from loss of collagen that weakens connective tissues:
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Skin spots caused by bleeding and bruising from broken blood vessels
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Swelling or bleeding of gums, and eventual loss of teeth
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Hair loss
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Delayed healing of skin wounds
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Fatigue, malaise
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Iron-deficiency anemia due to decreased absorption of non-heme iron
Ok lets get into some of the science based benefits of Vitamin C.
1. Is Known To Reduce The Risk Of Chronic Disease's
Vitamin C is a effective antioxidant that can strengthen your body’s natural defenses.
Antioxidants are molecules that battle free radicals in your body.
When free radicals accumulate, they can promote a state regarded as oxidative stress, which has been linked to many chronic diseases.
Studies show that consuming greater levels of vitamin C can increase your blood antioxidant levels by means of up to 30%.
This helps the body’s natural defenses combat inflammation.
2. Vitamin C May Lower The Risk Of Heart Disease
Many factors increase the chance of heart disease, along with high blood pressure, high triglyceride or LDL (bad) cholesterol levels, and low levels of HDL (good) cholesterol.
Vitamin C may help reduce these risk factors, which may reduce heart disease risk.
3. Vitamin C May Help Manage High Blood Pressure
High blood pressure places you at danger of heart disease, the leading reason of death globally.
Studies have proven that vitamin C may additionally help decrease blood pressure in both those with and without high blood pressure.
4. May reduce blood uric acid levels and help prevent gout attacks
Gout is a kind of arthritis that causes sudden, severe joint pain.
It's estimated that between one and two in each one hundred people in the UK are affected by gout.
It’s incredibly painful and involves inflammation of the joints, in particular those of the big toes.
People with gout experience swelling and sudden, severe attacks of pain.
Gout signs appear when there is too much uric acid in the blood. Uric acid is a waste product produced by means of the body.
At high levels, it may additionally crystallize and deposit in the joints.
Vitamin-C-rich foods and supplements have been linked to decreased blood uric acid levels and lower risk of gout.
5. Boosts immunity
One of the main reasons people take vitamin C supplements is to boost their immunity, as vitamin C is involved in many parts of the immune system.
First, vitamin C helps encourage the production of white blood cells known as lymphocytes and phagocytes, which help protect the body against infection.
Second, vitamin C helps these white blood cells function more effectively while protecting them from damage by potentially harmful molecules, such as free radicals.
Third, 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.
Studies have also shown that taking vitamin C may shorten wound healing time.
What’s more, low vitamin C levels have been linked to poor health outcomes.
6. Helps prevent iron deficiency
Vitamin C supplements can help improve the absorption of iron from the diet.
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.
This is especially beneficial for people on a meat-free diet, as meat is a major source of iron.
In fact, simply consuming 100 mg of vitamin C can also enhance iron absorption by 67%
As a result, vitamin C might also help reduce the risk of anemia among people prone to iron deficiency
7. Protects your memory and thinking as you age
We have all heard of dementia sadley dementia affect over 35 million people worldwide.
Vitamin C is a strong antioxidant. Low levels of this vitamin have been linked to an impaired ability to think and remember
Moreover, several studies have shown that people with dementia may have lower blood levels of vitamin C.
Vitamin C supplements may aid against conditions like dementia if you don’t get enough vitamin C from your diet. However, additional human studies are needed to understand the effects of vitamin C supplements on nervous system health
Vitamin C is a water-soluble vitamin that must be obtained from the diet or supplements.
It has been linked to many impressive health benefits, such as boosting antioxidant levels, lowering blood pressure, protecting against gout attacks, improving iron absorption, boosting immunity, and reducing heart disease and dementia risk.
Overall, vitamin C supplements are a great and simple way to boost your vitamin C intake if you struggle to get enough from your diet.