10 Health Benefits of Vitamin C

vitamin c benefits

As per health experts, Vitamin C is one of the most vital vitamins for our body. Also known as ascorbic acid, it plays various roles that help in proper body functioning and linked with several vital health benefits.

Our body can’t produce Vitamin C. But, found in various food and dietary supplements, it can help in aid many biological functions of the body including, healing of wounds, maintenance of cartilage, teeth, and bones.

Some of the renowned Vitamin C benefits may include, protection against cardiovascular disease, immune system deficiencies, eye disease, skin and even parental health problems.

According to many health experts, to leverage maximum benefits of Vitamin C, it is recommended to get Vitamin C intake from fruits and vegetables such as strawberries, oranges, kiwi, broccoli, bell peppers, spinach, and kale.

Here Are a Few Vitamin C Benefits for Our Body

let’s go through all:

1 – It Controls High Blood Pressure


Also known as Hypertension, high blood pressure is a severe medical condition that can increase the risk of kidney, heart, brain and other diseases.

As per a recent report, approximately 1.13 million people are suffering from high blood pressure worldwide.

Several studies have shown that Vitamin C intake can help in lower down blood pressure in both cases, with or without high blood pressure.

Intake of Vitamin C can help in relaxing the blood vessels that transport blood from the heart, which eventually helped in lower down blood pressure levels. According to a study.

However, after a few analysis of human studies, it is found that intake of Vitamin C supplements helped in reducing systolic blood pressure (the upper value) by 3.8 mmHg, whereas on the other hand, reduced diastolic blood pressure (the lower value) by 1.5 mmHg, on an average.

Intake of Vitamin C can help in lower down the systolic blood pressure by 4.9 mmHg and diastolic blood pressure by 1.7 mmHg, on an average, in adults having high blood pressure.

While various health experts still have to establish whether the impacts of Vitamin C intake on blood pressure are long term. Thus, it is advisable for people having high blood pressure that they should not depend on Vitamin C solely for treatment.

2 – Protect Against Common Cold


When the common cold is concerned, the intake of Vitamin C might not be a cure. But, some studies have shown that it may help in preventing further complications.

As per a study conducted in 2013, it’s concluded that intake of Vitamin C may not prevent the common cold, but it may shorten the progression of the illness by up to 12% in adults and around 21% in children who are having a daily dose of 1,000 to 2,000 milligram.

Thus, there is strong evidence of reducing further course of the common cold such as pneumonia and lung infections, is one of the best advantages of Vitamin C intake.

3 – Help in Boost Immunity


Among other Vitamin C benefits, people take Vitamin C supplements to boost their immune system. As per the study, intake of Vitamin C helps to raise the production of white blood cells known as phagocytes and lymphocytes, which help defend the body against various infections.

Whereas, on the other hand, Vitamin C intake can also help in the effective functioning of these white blood cells while protecting them from damage by dangerous molecules.

Studies have shown that Vitamin C intake can also help to strengthen the skin defence system due to its antioxidant properties and help to heal wounds faster.

4 – Prevent Vision Loss


There are a few evidence have been found that intake of Vitamin C can help in slow down the course of macular degeneration, an eye disease related to ageing that causes loss of vision.

A recent study reported that people who consumed 500 milligrams of Vitamin C daily, along with Vitamin E, carotene and zinc, at high risk of the diseases, slowed down the progression of macular degeneration by 25% and the lack of visual acuity by 19% on an average.

5 – Help in Lower Down Heart Disease


There are many factors which increase the risk of heart diseases, including high triglyceride or LDL (bad cholesterol levels), high blood pressure, and low levels of HDL (good cholesterol).

Heart disease or CVD (Cardiovascular Disease) is the leading cause of deaths globally. Approximately, 17.9 million people have lost their lives from heart disease in 2016, which was 31% of all deaths worldwide, says the report.

Intake of Vitamin C may help in lower down the effects of these mentioned factors which may help in reducing the risk of heart disease.

However, some researches have been conflicting on whether people who took Vitamin C rich foods, also followed a healthier lifestyle as compared to those who only consumed Vitamin C supplements.

Thus, it remains unclear whether the differences in results were due to Vitamin C intake or any other aspects of their healthy lifestyle or diet.

The analysis also found that intake of Vitamin C through (organic or supplements) significantly help in reduced LDL (bad cholesterol) by an estimated 7.9 mg/dL and blood triglycerides by 20.1 mg/dL. Moreover, it seems that intake of at least 500 mg of Vitamin C daily via supplements or vitamin C rich diets, may help to reduce the heart disease.

6 – Help Prevent Deficiency of Iron


As per health experts, iron is an essential nutrient that performs an important role in the proper functioning of the body. Iron is helpful for the growth of red blood cells and carrying oxygen throughout our body.

Intake of Vitamin C can help to boost the absorption of iron from your diet. In short, Vitamin C intake can assist in turning iron that is poorly absorbed in the body, such as the source of iron that is plant-based, into a pattern that is easier to absorb. As the report says.

Intake of 100 mg of Vitamin C may boost iron absorption in the body by 67%. As a result, Vitamin C intake regularly may lower down the risk of anemia among people prone to deficiency of iron in their body. Thus, if you are facing iron deficiency in your body, taking more Vitamin C rich foods in your diet or having Vitamin C supplements may help to boost the iron level in your blood.

7 – Help in Reduce Stress Level


According to a few health experts, the intake of Vitamin C regularly may be beneficial to those whose immune system got weak due to the problem of stress.

Stress has become a very common problem in our society nowadays. When it comes to Vitamin C benefits in the condition of stress, it is one of the essential nutrients which is sensitive to stress and is the primary nutrients to be depleted in smokers, obese, and alcoholics individuals, which makes it an absolute marker for overall wellness.

8 – Help in Keep Hair and Skin Healthy


If you want to keep your skin and hair healthy, intake of Vitamin C regularly may play a significant role. Consuming vitamin C helps in create the protein collagen, which is an essential element to provide you with healthier skin and hair.

Alongside your intake of Vitamin C diet, ensure to consume collagen-rich foods (i.e.  Berries), and a diet high in Omega 3 such as salmon and avocados to get healthy skin and strong hair for long.

9 – Work as a Strong Antioxidant


Antioxidants play a vital role in providing us with a healthy life by shielding the body cells and limit the damage by maintaining and cleaning up free radicals.

Thus, consuming Vitamin C, along with Beta Carotene and Vitamin E could aid in retain a younger body and guard it against severe life-threatening conditions.

There are a few studies show that including more Vitamin C in your diet can boost antioxidant levels in your blood by up to 30%, which provide strong resistance to the body fight against inflammation.

10 – May Assist You Lose Weight


If you are working out hard to lose a few pounds or trying to maintain your weight, intake of Vitamin C may help you get the best results.

As per studies, its status is related to body mass. People who consume sufficient Vitamin C oxidize 30% more fat during a moderate workout than those with low vitamin C status.

Thus, individuals consuming enough Vitamin C in their diet may be more resistant to fat mass loss. That means you’ll get the better results out of your weight loss workout if the level of your Vitamin C is high in your body.

Final Note:

We hope these benefits of Vitamin C may help you retain a healthy life ahead. Since it is a water-soluble vitamin, thus, it must be consumed either from Vitamin C rich diet or supplements recommended by health experts or your physician.

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