Vitamin C is an essential vitamin which means your body doesn’t produce it. You have to eat it now for women the recommended intake is 75 milligrams per day and for men, it’s 90 milligrams per day typically you will meet those requirements. If you eat fruit and vegetables regularly now in this post I’m looking at three of the main ways that vitamin C benefits body.
Number one helps prevent iron deficiencies by improving iron absorption iron is an important nutrient that has a variety of functions it is essential for making red blood cells and transporting oxygen throughout the body. Now interestingly vitamin C can help improve the absorption of iron from the diet it assists in converting iron that is poorly absorbed such as plant-based sources of iron into a form that is easier to absorb this is especially useful for people on a meat-free diet as meat is one of our main sources of mine. Now what’s interesting is if you just eat a hundred milligrams of vitamin C with an iron-containing food it can increase the absorption of that iron by up to 70 percent as a result. We know that vitamin C supplementation can reduce the risk of anaemia and people prone to iron deficiency
Number two fights heart disease risk factors potentially lowering how disease risk many factors increase the risk of heart disease including high blood pressure high LDL or bad cholesterol low levels of HDL good cholesterol and high triglyceride levels vitamin C may help reduce these factors which may reduce heart disease risk. For example, an analysis of nine studies with a combined total of almost 300,000 participants found that after 10 years people who took at least 700 milligrams of vitamin c daily had a twenty-fifth percent lower risk of cardiopathy than people who didn’t take a water-soluble vitamin C supplement interestingly another analysis of 15 studies found that consuming vitamin C only from foods not supplements was linked to a lower risk of heart disease. Whoever scientists are unsure if people who consumed vitamin C rich foods also followed a healthier lifestyle than people who took the supplement. So, therefore, it it’s not really clear if the differences were due to violent sea or other aspects of the time it seems like if you consume 500 milligrams or more per day of a vitamin C supplement it can reduce your risk of heart disease. If you have those risk factors however if you already eat a diet rich in vitamin C then it seems like it won’t make much difference.
Number 3 boosts immunity by helping white blood cells function better vitamin C is involved in many parts of the immune system first vitamin C helps encourage the production of white blood cells referred to as lymphocytes and phagocytes that facilitate defend the body against infection. Second vitamin C helps these blood cells operate additional effectively whereas protective them from harm by probably harmful molecules like free radicals. Third vitamin C is a necessary a part of the skin’s weaponry it’s actively transported to the skin wherever it will act as Associate in Nursing inhibitor and facilitate strengthen the skins berries studies have conjointly shown that taking vitamin C could shorten wound healing time.
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