Vitamin C Benefits
May Reduce Risk of Chronic Diseases
One of the top benefits of vitamin C is that its antioxidant properties help reduce the risk of chronic diseases.[r110] It is claimed that the risk of chronic diseases increases when our body cells go into an oxidative stress state. This happens when free radicals accumulate. As an antioxidant in our body, vitamin C helps strengthen the immune system and protects the cells from free radical damage. Intake of vitamin C enhances the blood antioxidant levels; thus, increasing the natural defense mechanism of the body to combat inflammation.
Combats High Blood Pressure
Constriction of blood vessels is one of the main culprits of high blood pressure. This puts excessive pressure on the heart as it has to pump more forcefully to move blood through the vessels. Animal studies have determined that consumption of vitamin C can impact blood vessels in a way that they become relaxed; thus, proving essential in managing high blood pressure.[r112] A meta-analysis of human studies also revealed that the intake of vitamin C significantly reduces systolic and diastolic blood pressure by 4.9 and 1.7 mmHg, respectively.[r113]
Helps Lower The Risk of Heart Diseases
Intake of vitamin C has shown to significantly help lower the bad cholesterol in our blood, which is why it is considered to be helpful in reducing the risk of heart diseases.[r114] The antioxidant properties of vitamin C are said to have a positive impact on the health of our heart.
Great For Our Vision
Vitamin C intake is also claimed to have positive impacts on vision and protecting the eyes from certain cataracts. A study discovered that taking a minimum of 135 mg of vitamin C proves to help prevent certain cataracts.[r115]
Helpful In Reducing Gout Attacks
Gout is an incredibly painful condition in which the joints are inflamed. It is considered a type of arthritis that brings along excessive swelling and joint pain. This condition is attributed to high levels of uric acid in the blood that deposit in the joints. Research has shown that vitamin C intake is significantly linked with a lower risk of gout by 44%.[r107] Vitamin C is claimed to help reduce uric acid levels in the blood in which lowers the risk of gout.
Daily Intake For Vitamin C
Healthy Foods High In Vitamin C
- All food nutrient profiles are based on a weight of 100 grams.
- * RDI values are based on a diet of 2,000 calories a day (Female, Age 19-30).
- All foods are vegetarian.