Vitamin C is one of the most effective nutrients that everyone needs. There are a lot of benefits of vitamin C for men. Vitamin C benefits include protection against cardiovascular diseases, immune system deficiencies, eye diseases, prenatal health diseases, and skin wrinkling. The maximum amount that is tolerable for an average person is 2000 mg a day.
On average, an adult should consume 90 mg of vitamin C to get all vitamin C benefits. If you eat plenty of vegetables or fruits, then you can consume all of the vitamin C from your diet. Otherwise, you should consume vitamin c supplements to get all the benefits.
How vitamin C benefits my body?
1. Maintains your blood pressure:
High blood pressure is very common in youth nowadays. About one-third of American youth are suffering from high blood pressure. High blood pressure is a major cause of heart disease. However, people who take enough vitamin C have lower chances of suffering from high blood pressure. Vitamin C helps in lowering high blood pressure. In an animal study, it is observed that vitamin C supplements helped in relaxing blood vessels that go to the heart. Hence, this helped to reduce blood pressure levels.
Furthermore, a study on humans found that intake of vitamin C supplements helped in reducing diastolic and systolic blood pressure in healthy adults. Similarly, a study on adults with high blood pressure found that taking a vitamin C supplement helped in reducing diastolic blood pressure by 1.7 mmHg and systolic blood pressure by 4.9 mmHg on average.
2. Lowers risk of chronic diseases:
Vitamin C works as a powerful antioxidant in your body. Antioxidants are those molecules that protect your cells against harmful molecules known as free radicals. Hence, this boosts your immune system.
The excess number of free radicals can promote a state called oxidative stress. Oxidative stress is linked to many chronic diseases. However, one of the major vitamin C benefits is that it acts as antioxidants in your body. Hence, taking enough vitamin C increases the antioxidant level by 30%. More level of antioxidants boosts your body’s natural defenses.
3. Helps in preventing iron deficiency:
Studies show that taking vitamin C supplements helps in improving the absorption of iron from the food. There are some forms of iron that are poorly absorbed such as plant-based sources. However, vitamin C helps in converting the iron into a form that is easier to absorb. This helps people with a meat-free diet. As meat is a major source or taking iron.
Moreover, taking 100 mg of Vitamin C supplement can help in improving iron absorption by 67%. Iron deficiency can lead to a condition called anemia. Hence, consuming vitamin C can help in saving people from anemia.
If you have a low level of iron, then you should consume food enriched with vitamin C or take a vitamin C supplement. This may help you to improve your iron levels. A random study of 65 children with anemia found that consuming vitamin C supplements alone in controlling anemia.
4. Boosts your immune system:
A healthy immune system is very necessary for a healthy life. Vitamin C is a nutrient that helps you to boost your immune system. Consuming vitamin C encourages the production of white blood cells called phagocytes and lymphocytes. The production of white blood cells protects your body against some infections.
Moreover, vitamin C also makes these white blood cells function more effectively. It protects them from harmful molecules such as free radicals. Apart from these, vitamin C also acts as a natural skin defense system. It transports into the skin and acts as an antioxidant against all harmful molecules.
What’s more, vitamin c is also known for shortening wound healing time. Vitamin C deficiency is linked to poor health conditions.
5. Reduces the risk of certain heart diseases:
Heart disease is nowadays a major cause of death. Many factors contribute to heart diseases. These factors include high blood pressure, low levels of HDL cholesterol, and high levels of LDL cholesterol. However, consuming vitamin C reduces the risk of these factors.
A study found that people who took about 700 mg of vitamin C daily had a lower chance of heart disease by 25%. Additionally, one more analysis found that people who consumed vitamin C had a lower risk of heart diseases.
What are some sources of vitamin C?
You can consume most of the vitamins from fruits and vegetables. Some vitamin C foods include tomato juice, potatoes, citrus fruit, kiwifruit, green peppers, red peppers, broccoli, Brussels, strawberries, and cantaloupe. Most of the vitamin C content reduces while cooking or storing vitamin C foods. The reason is that ascorbic acid is a water-soluble acid and is easily destroyed by heat. Therefore, it is always recommended to consume many of the vitamin C foods in raw form to get most of the benefits of vitamin C.
How can vitamin C deficiency affect my body?
Vitamin C deficiency in your body can lead to severe health problems. One of the major problems is that new collagen is not formed. This affects various tissues in your body. These tissues start to break down, which in turn affects the health and repair of your body. Continued vitamin C deficiency in your body can lead to a condition known as scurvy.
Should I take a vitamin C supplement?
Vitamin C supplements are usually in the form of ascorbic acid. This form of ascorbic acid has equal bioavailability as that of the naturally occurring form present in foods. Moreover, some forms of vitamin C supplements also include calcium ascorbate, sodium ascorbate, mineral ascorbates, calcium threonate, dehydroascorbate, xylonate, and lyxonate.
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