Vitamin C is one of the micronutrients that are needed to boost the function of the immune system. It plays a vital role as an immune booster and source of energy. The benefits of vitamin C are essential for its role in forming and maintaining bones, skin, and blood vessels. Other bodily functions include the protection of collagen and L-carnitine. One of vitamin C uses a source of antioxidants that can reduce the risk of cancers.
It is found mostly in fruits and vegetables like lemons, oranges, strawberries, kiwi fruit, bell peppers, spinach, broccoli, and kale. If vitamin C has many positive benefits, there are disadvantages of too much vitamin C. Vitamin C side effects can lead to kidney stones, and it can increase cardiovascular problems in women after menopause.
1. May Lower the Risk of Heart Disease
The benefits of vitamin C include securing the heart from the risk of coronary heart diseases. There are nine studies with 293,172 participants who found a 25% lower risk of heart disease for at least 700 mg of vitamin C daily for ten years. Another research shows that it is better to consume high vitamin C foods than supplements because it is linked to a lower risk of heart disease.
2. May Reduce Blood Uric Acid Levels and Help Prevent Gout Attacks
People with arthritis can also suffer gout and experience deliberating pain, swelling, redness, and tenderness in the joints and big toe base. The benefits of vitamin C can reduce uric acid in the blood and protect you against gout attacks.
A study was conducted in 1,387 men consuming a higher amount of Vitamin C. It shows a significant decrease in uric acid than those who take lesser Vitamin C. However, too much vitamin C side effects that are not good for the body.
3. May Reduce the Risk of Chronic Diseases
One of the best vitamin C uses for fighting free radicals to prevent chronic diseases. Antioxidants neutralize free radicals, and it can strengthen the body’s immune defense. When free radicals accumulate, it will lead to oxidative stress that can lead to many chronic diseases. A study shows that more Vitamin C consumption may increase the antioxidants level up to 30% to alleviate the body’s natural defenses fight inflammation.
4. Vitamin C is Safe for most Skin Type
Aside from the health benefit of this vitamin, it is also used as a skincare routine. Many people who want to look young and achieve healthy skin use Vitamin C serum. Vitamin C serum benefits the skin by eliminating pigmentation and prevent skin dullness by giving it a natural glow. It also treats a variety of inflammatory skin conditions.
5. Helps to Prevent Iron Deficiency
Iron deficiency anemia is common nowadays due to poor food choices. Iron is essential in the production of healthy red blood cells. Vitamin C’s benefits can help in the proper absorption of iron from plant-based sources into a form easily absorbed by the body. In every 100 mg of Vitamin C, it can improve iron absorption by 67%.
A study was conducted in 65 children with mild iron deficiency anemia and given a vitamin C supplement. The research shows that it helped the children control symptoms of anemia and increase red blood cells. Consuming more vitamin C rich foods or taking a supplement may improve blood iron levels and treat mild iron deficiency anemia.