Ascorbic acid, or vitamin C, is a water-soluble vitamin. This implies it dissolves in water and is transported to the body's tissues, but it is not well preserved, so it must be consumed on a regular basis through diet or additives. Nutrition scholars knew that anything in citrus fruits could resist scurvy, a disease that killed as much as two million sailors between 1500 and 1800, long before its discovery in 1932.
Vitamin C serves a variety of purposes.
This include: assisting with the protection and maintenance of cells.
Keeping the skin, blood vessels, muscles, and cartilage in good shape.
Aiding with the curing of wounds.
Scurvy can be caused by a lack of vitamin C.
Vitamin C can be used in a wide range of fruits and vegetables.
Citrus fruit, such as oranges and orange juice
Adults between the ages of 19 and 64 require 40 milligrams of vitamin C a day.
Your regular diet should provide you with all of the vitamin C you require.
Since vitamin C cannot be retained in the body it must be consumed on a daily basis.
Taking a lot of vitamin C (more than 1,000mg per day) will lead to:
When you avoid taking vitamin C supplements, these effects should go away.
A diverse and nutritious diet should provide you with all of the vitamin C you need.
If you take vitamin C supplements don't overdo it because it can be dangerous.
Taking vitamin C supplements in doses of less than 1,000mg a day is doubtful to affect you.
Vitamin C is a necessary vitamin, which means the body can't make it on its own. Despite this, it serves a variety of functions and has been attributed to many health advantages.
It's included in a variety of fruits and vegetables, such as oranges, strawberries, kiwi fruit, bell peppers, broccoli, kale, and spinach, and is water soluble.
Although it's recommended that you get your vitamin C from foods, many people depend on supplements to satisfy their requirements.
1. It has the potential to lower your probability of chronic disease
Vitamin C is an antioxidant that will help to boost the body 's natural protections.
Antioxidants are chemicals that help the body's immune system function better. They do that by defending cells from dangerous molecules such as free radicals.
When free radicals build up in the body, they can cause oxidative stress, which has been related to a variety of chronic diseases.
According to studies, raising your vitamin C intake will boost your blood antioxidant levels by up to 30%. This aids the body's own anti-inflammatory defenses.
2. Can aid in the management of high blood pressure: High blood pressure affects about one-third of all adults in the United States.
Heart disease is the major source of death worldwide and high blood pressure places you at risk.
Vitamin C has been shown in studies to help people with and without elevated blood pressure reduce their blood pressure.
Taking a vitamin C supplement certainly helped relax the blood vessels that hold blood from the heart, which aided lower blood pressure levels, according to an animal test.
Furthermore, a review of 29 human trials showed that taking a vitamin C supplement decreased systolic blood pressure (the top number) by 3.8 mmHg and diastolic blood pressure (the bottom number) by 1.5 mmHg in stable adults on average.
Vitamin C supplementation lowered systolic blood pressure by 4.9 mmHg and diastolic blood pressure by 1.7 mmHg in adults with elevated blood pressure, on average.
Although these findings are encouraging, it is unclear if the impact on blood pressure will last. Furthermore, people with high blood pressure should also not depend solely on vitamin C to treat their condition.
3. Can reduce the likelihood of heart disease:
High blood pressure, high triglyceride or LDL (bad) cholesterol levels, and low HDL (good) cholesterol levels are all factors that enhance the chance of cardiac disease.
Vitamin C can help to lower these potential risks, lowering the risk of heart disease.
For instance, after 10 years, individuals who received at least 700 mg of vitamin C daily had a 25% lower risk of heart disease than those who didn't even take a vitamin C supplement, according to a study of 9 studies with a total of 293,172 participants.
In summary, taking or eating at least 500 mg of vitamin C daily seems to lower the risk of heart disorder. Supplements can not have extra heart health benefits if you already eat a vitamin-C-rich diet.
4. May reduce blood uric acid levels and help prevent gout attacks
Gout is a type of arthritis that affects approximately 4% of American adults.
Vitamin C, according to recent studies, can have health benefits in the following areas:
1. Anxiety. Vitamin C deficiency has been linked to a variety of stress-related diseases. In alcoholics, cigarettes, and obese people, it is the first nutrient to be lost. Since vitamin C is one of the nutrients that is resilient to stress, maintaining vitamin C levels can be a good indicator of optimal health.
2. The common cold. Vitamin C isn't a treatment for the common cold, although it has been shown in some trials to help avoid more severe complications. There is proof that taking vitamin C for colds and flu reduces the chance of contracting more serious complications including pneumonia and lung infections.
3. People with the highest levels of vitamin C in their blood had a 42 percent lower chance of stroke than those with the lowest levels. The motives behind this aren't entirely obvious. What is obvious, though, is that people who eat a lot of fruits and vegetables have higher vitamin C levels in their blood.
People who eat more fruits and vegetables have greater levels of vitamin C in their blood, as well as greater volume of other nutrients that can be important to their health, such as fiber and other vitamins and minerals.
4. Aging of the skin. Vitamin C has an effect on cells both inside and outside the body, and its antioxidant abilities can help slow down the aging process. It was discovered that higher vitamin C intake was linked to a lower risk of wrinkles, skin dryness, and a healthier skin-aging look. In addition, topical Vitamin C solutions have been found to eliminate wrinkles in several trials.
Vitamin C is one of the antioxidants that can shield you from free radicals, hazardous contaminants, and toxins including tobacco smoke. Free radicals can accumulate in the body and lead to the production of diseases like cancer, heart disease, and arthritis.