Vitamin c, also called L-ascorbic acid, is an essential vitamin that your body can’t produce. It has been linked to many impressive health benefits such as forming and maintaining bones, skin, and blood vessels, boosting antioxidant levels, lowering blood pressure, and boosting immunity… Vitamin C can be found in many fruits and vegetables such us oranges, kiwi, mango, bell peppers, broccoli, kale and spinach. Experts advise to get our vitamin C from foods, but many people turn to supplements to meet their needs. The recommended daily intake for vitamin C is 75mg for women and 90g for men.
Here are 6 scientifically proven benefits of taking Vitamin C:
1- Boosts immunity
Vitamin C may boost your immunity by improving the production of white blood cells knows as lymphocytes and phagocytes, which protect the body against infections. Vitamin C is can also act as an antioxidant and help strengthen the barriers and defence system of your skin and help wounds heal faster.
2- May help reduce risk of chronic disease
Vitamin C is a powerful antioxidant that can protect us from free radicals, that are harmful and can cause damage to our cells and tissues, and can promote oxidative stress, which is linked to many chronic diseases such as cancer and heart diseases.
3- Helps manage high blood pressure
Studies have shown that vitamin C may lower blood pressure by relaxing the blood vessels that carry the blood from the heart.
4- Prevents iron deficiency
Vitamin C supplements can help improve the absorption of iron that is poorly absorbed such as plant-based sources of iron. Vitamin C will convert this iron into a form that is easily absorbed. Consuming 100mg of vitamin C may improve iron absorption by 67%.
5- Protects your memory and brain functions
Oxidative stress and inflammation near nervous system: the brain, spine, and nerves can increase the risk of memory loss and thinking disorders. Several studies have shown that as a strong antioxidant, vitamin C has protective effects on thinking and memory as we age.
6- Maintains bones, teeth and cartilage
Vitamin C is essential to repair and maintain bones, teeth and cartilage
Finally, vitamin C is an essential nutrient and antioxidant that has many functions and health benefits The cycle bistro. Fresh fruits and vegetables are good sources of vitamin C, but also vitamin C supplements could be a great and simple way to boost your intake, if you struggle getting enough from your diet.
Mariam Fadlallah, Kcal NutritionistWritten by Lauren Jacobsen, Nutrition Director