Vitamin C is an essential dietary nutrient for our body and supports various functions to work properly. It also helps in keeping some diseases away from our body. It exists in reduced and oxidized form i.e. ascorbate and dehydroascorbic acid, respectively, in various species but not in humans. Our body isn’t able to produce vitamin C itself that’s why we should take vitamin C either from fruits or direct supplements, so that we don’t get deficient. All the citrus fruits like lemon, orange, strawberry, etc. have vitamin C. But are the benefits of vitamin C proven by science? In this article, we will discuss 5 science-backed health benefits of vitamin C.
Helping against chronic diseases
Vitamin C works as an antioxidant molecule and gives our body more immunity. Our body cells continuously produce free radicals which may harm our body – vitamin C reduces this harm. Studies show that people who take care of their vitamin C levels have more antioxidants than others. In chronic diseases, inflammation of cells occurs. Vitamin C helps in preventing inflammation of cells, hence, helping to reduce the risks of chronic diseases like heart attack and cancer among others.
Increased cholesterol could be the cause of many heart diseases. Vitamin C converts excessive cholesterol into bile acid, hence, solving the problem.
Regulating blood pressure
Vitamin C plays a beneficial role in regulating blood pressure, especially in normalizing high blood pressure. It normalizes high blood pressure by relaxing the veins and arteries. In this way, the person with sufficient vitamin C level is less likely to get a heart attack or any heart disease. Moreover, vitamin C may also work as a diuretic and removes excess fluids from the blood vessels and this may help in lowering the blood pressure.
Preventing diseases related to joints
When uric acid level in the blood increases, it results in inflammation of joints, resulting in various joint diseases such as gout (an arthritic disease with severe pain and joint inflammation). Vitamin C helps in reducing the uric acid level in the blood, hence, preventing joint diseases. Vitamin C works as a co-factor of enzymes sometimes in collagen ( a protein in joints) synthesis.
Not everyone is able to enjoy the benefits of vegetables because of the presence of iron in them, which sometimes our body cannot absorb. Vitamin C plays a vital part in the absorption of iron. As iron is not absorbed easily, calcium converts this iron into some absorbable substance, such as it converts ferric (non-absorbable) into ferrous (easily absorbable) in the gut.
Vitamin C works as an immunity booster. Vitamin C helps in the production of white blood cells, especially, lymphocytes and phagocytes, and not only production, but vitamin C also encourages the function of these cells, hence, boosting the immune system. In this way, it plays a part in building our defense system against diseases. People with weak immune systems are advised by doctors to increase the intake of vitamin C in their diets.
In the case of covid-19, vitamin C may also help because it works as the best immunity booster and people who have weak immune systems are more prone to this disease.
In short, vitamin C is an essential element for overall growth, development, and proper functions of our bodies. It is equally essential for blood, bones, teeth, cartilages, and skin. An adult should insure 65 milligrams of vitamin C intake but this may vary from person to person and you should consult a doctor if you think you there’s a deficiency.