Vitamin C is yet another nutrient that our body fails to produce which means you have to consume it in the form of food or supplements. Vitamin C actually comes with multiple benefits for our body and is important for different types of body functions as well.

They are water soluble in nature and can are easily available in different types of fruits and vegetables. Some of the common options for vitamin C are strawberries, kiwi, broccoli, oranges, spinach, kale, etc.

The recommended dosage for Vitamin C is 75 mg and 90 mg for women and men respectively.

If we look at the advised way of consuming it, then food sources are highly recommended as compared to supplements.

Nonetheless, here are some health benefits consuming Vitamin C that you might not know:

1. Reduces the risk of iron deficiency

Iron is a nutrient which helps with different functions of our body and is pretty important when it comes to the production of red blood cells.

Coming to vitamin C, then it helps in absorbing iron from our food in a better and efficient way. Vitamin C also helps in the conversion of iron which were not absorbed properly, this especially comes from plant sources. Therefore consuming vitamin C is pretty important for vegans and vegetarian because meat is a high source of iron. It is also said that taking in 100mg of vitamin C daily can help in improving absorption of iron.

Vitamin C may hence aid those who are liable to iron deficiency in dropping their risk of anemia.

There was a study done on 65 children who had moderate iron deficiency anemia and were provided with vitamin C supplements, this study concluded that that this supplementation on its own resulted in controlling anemia.

If you have low blood iron levels, increasing your intake of foods high in vitamin C or having a vitamin C supplement might help.

2. Possibly helpful in lowering blood pressure

According to the reports it is said that more than one third of the American adults suffering from high blood pressure. Having a higher level of blood pressure is linked with health problems like heart diseases and can even cause death in multiple cases.

There are certain studies which conclude that taking vitamin C has a positive effect in reducing the blood sugar level in cases of people who are suffering from high blood pressure as well in people who have it in normal range.

A VITAMIN C supplements helps in relaxing the blood arteries, lower blood pressure levels as per the animal study. When adults who are suffering from high blood pressure consume vitamin C supplements face a reducing in their systolic and diastolic blood pressure.

Although the results are promising, it is unsure whether they will have a long-term effect on blood pressure. Also, vitamin C should not be the limited treatment for high blood pressure.

3. May lower your risk of developing chronic diseases

Vitamin C is a great antioxidant which helps in improving of our immune system. As we all know antioxidants are molecules which will help in the functioning and betterment of our immunity. Antioxidant work by providing protection to our cells from harmful factors. Free radical development has been correlated with oxidative stress a condition that has been linked to frequent prolonged diseases.

There are multiple studies which concludes that consuming vitamin C is related with an increase in our antioxidant level and can reach up to 30% in increase. This increase enhances our defense mechanisms.

4. Improves immunity

Since vitamin C is linked in many aspects of the immune system, increasing immunity is one of the main reasons individuals take vitamin C supplements.

Vitamin C also helps in the production of WBCs which are also called lymphocytes and phagocytes. The production of white blood cells is important because they are a part of our immune system.

Second, vitamin C both upgrades the productivity with which these white blood cells perform as well as supporting them against damage from possibly hazardous substances like free radicals.

Apart from this, vitamin C is also a vital part of the skin defense system. It is actively carried to the skin, where it can function as an antioxidant and support the skin’s protective barriers.

There are different studies which conclude that consuming vitamin C can help in reducing the time required for healing wounds.

5. May reduce your risk of developing heart disease

Unfortunately, there are a lot of deaths all over the world which are caused because of heart diseases. There are different types of factors which contribute to heart problems like high LDL or bad cholesterol, high blood pressure, etc. There are some studies which conclude that consuming vitamin C can actually help in reducing these factors.

For instance, a review of nine trials including a total of 293,172 participants discovered that after 10 years, those who consumed at least 700 mg of vitamin C regularly had a 25% lower risk of developing heart disease compared to those who did not.

There is another study which concludes that consuming foods that are rich in vitamin C can help in reducing the chances of heart diseases.

Scientists weren’t clear, though, whether those who ate foods high in vitamin C also led healthier lifestyles than those who took supplements.

Consuming at least 500 mg of vitamin C daily has an impact on heart disease risk variables such blood cholesterol and triglyceride levels, according to another study of 13 research.

There was an analysis done which concluded that when people consume vitamin C supplement it results in reducing their bad cholesterol level along with blood triglycerides.

In conclusion, it appears that consuming or taking 500 mg or more of vitamin C daily may lower the chance of developing heart disease. However, if you presently eat a diet high in vitamin C, supplements could not offer any further benefits for your heart health. In conclusion, it appears that consuming or taking 500 mg or more of vitamin C daily may lower the chance of developing heart disease.

6. May lower blood uric acid levels and Aid in gout attack prevention.

If you have not heard about Gout, then it is a form of arthritis which has affected around 4% of American adults. The joints are irritated, specifically the big toe joints, and becomes painful. Swelling and abrupt, unbearable pain attacks are signs of gout.

When level of uric acid in the blood increase, gout symptoms arise. The body makes uric acid as a waste product. It may crystallize and gather in the joints at high strengths.

There are different types of studies which concludes that consuming vitamin C has a contribution to reduce uric acid levels in our blood which helps in protection against gout attack.

For instance, a study including approx. 1400 men discovered that individuals with higher vitamin C intakes had considerably lower uric acid blood levels than those with lower intakes.

There is another study which had approx. 47000 men over the age of 20 and were asked to take vitamin C and concluded that the risk of gout reduced by a percentage of 44.

Furthermore, a meta-analysis of 13 research revealed that, when compared to a placebo, consuming a vitamin C supplement for 30 days significantly decreased blood uric acid.

In conclusion we can see a relation between vitamin C and uric acids, but to back the benefits completely, we need more research and studies. 

Final word

In addition to enhancing antioxidant levels and lowering blood pressure, vitamin C also improves iron absorption, boosts immunity, lowers the risk of heart disease and dementia, and boosts iron absorption. Therefore including them in your diet will be beneficial.