7 ways to benefit your body with Vitamin C

Vitamin C has many health benefits. For example, it helps to strengthen our immune system and may help to lower blood pressure. It is found in many fruits and vegetables.

Vitamin C is an essential vitamin, meaning your body cannot produce it. However, it has many roles to play and has been linked to impressive health benefits.

It is water soluble and is found in many fruits and vegetables including oranges, strawberries, kiwi fruit, bell peppers, broccoli, kale and spinach.

The recommended daily intake of vitamin C is 75 mg for women and 90 mg for men.

While it is often recommended to consume vitamin C from food, many people turn to supplements to meet their needs.

Here are 7 scientifically proven benefits of taking vitamin C supplements

1. May reduce your risk of chronic disease

Vitamin C is a powerful antioxidant that strengthens your body's natural defences.

Antioxidants are molecules that boost the immune system. They do this by protecting cells from harmful molecules known as free radicals.

When free radicals accumulate, they promote a state known as oxidative stress, which is associated with many chronic diseases.

2. May help control high blood pressure

About one third of American adults have high blood pressure.

High blood pressure puts you at risk for heart disease, which is the leading cause of death worldwide.

Research suggests that vitamin C may help lower blood pressure in people with and without high blood pressure.

An animal study found that taking vitamin C supplements helped relax the blood vessels that carry blood from the heart, which helped lower blood pressure levels.

In addition, an analysis of 29 human studies found that taking vitamin C supplements lowered systolic blood pressure (upper limit) by 3.8 mm Hg and diastolic blood pressure (lower limit) by an average of 1.5 mm Hg in healthy adults.

3. May reduce your risk of heart disease

Heart disease is the leading cause of death worldwide.

Many factors can increase the risk of heart disease, including high blood pressure, high triglyceride or LDL (bad) cholesterol levels, and low levels of HDL (good) cholesterol.

Vitamin C may help reduce these risk factors, which may lower the risk of heart disease.

For example, an analysis of nine studies with a total of 293,172 participants found that after 10 years, people who took at least 700 mg of vitamin C a day had a 25% lower risk of heart disease than those who did not take vitamin C supplements.

Interestingly, another analysis of 15 studies found that consuming vitamin C from food - rather than supplements - was associated with a lower risk of heart disease.

4. May lower blood uric acid levels and help prevent gout attacks

Gout is a form of arthritis that affects about 4% of American adults.

It is incredibly painful and involves inflammation of the joints, especially in the big toe. People who suffer from gout experience swelling and sudden episodes of severe pain.

Gout symptoms occur when there is too much uric acid in the blood. Uric acid is a waste product produced by the body. In high concentrations, it may crystallise and deposit in the joints.

Interestingly, some studies suggest that vitamin C may help reduce uric acid in the blood and, therefore, may prevent gout attacks.

For example, a study including 1,387 men found that those who consumed the most vitamin C had significantly lower levels of uric acid in their blood than those who consumed the least.

5. Helps prevent iron deficiency

Iron is an important nutrient that has several functions in the body. It is essential for the production of red blood cells and the transport of oxygen throughout the body.

Vitamin C supplementation can help improve the absorption of iron in the diet. Vitamin C helps to convert poorly absorbed iron, such as plant-based sources, into a more readily absorbed form.

This is particularly useful for people on meat-free diets, as meat is a major source of iron.

6. Boosts the immune system

One of the main reasons people take vitamin C supplements is to boost their immunity, as vitamin C is involved in many parts of the immune system.

Firstly, vitamin C helps to encourage the production of white blood cells called lymphocytes and phagocytes, which help to protect the body from infection.

7. Protect your memory and thinking as you age

Dementia is a broad term used to describe the symptoms of poor thinking and memory.

It affects more than 35 million people worldwide and usually occurs in older people.

Research has shown that oxidative stress and inflammation near the brain, spine and nerves (collectively known as the central nervous system) can increase the risk of dementia.