7 Scientifically-Proven Vitamin C Benefits for Health

Vitamin C benefits a lot. Vitamin C is an essential vitamin, which means that your body cannot produce it. However, it has many roles and is linked to good health benefits. It is soluble in water and is found in many fruits and vegetables, including oranges, strawberries, kiwi fruit, iron peppers, broccoli, kale, and spinach.

The daily recommended dose of vitamin C is 75 mg for women and 90 mg for men. Although it is often advisable to get your vitamin C intake from the diet, many people turn to supplements to meet their needs.

Vitamin C Benefits

It can reduce the risk of chronic illness

Vitamin C is a powerful antioxidant that can strengthen your body’s natural defenses. Molecular antioxidants increase the immune system. They do this by protecting cells from harmful molecules called free radicals.

When free radicals accumulate, they can stimulate the world known as oxidative stress, which is linked to many chronic diseases.

Studies show that high vitamin C intake can increase blood antioxidant levels by up to 30%. This helps the body’s natural defenses against inflammation.

It can help control high blood pressure

About one-third of American adults have high blood pressure. High blood pressure puts you at risk of heart attack, which is the leading cause of death worldwide. Studies have shown that vitamin C can help lower blood pressure in both high and low blood pressure.

Animal studies have found that taking vitamin C supplements has helped to release blood vessels that carry blood from the heart, which in turn helps lower blood levels.

Also, a review of 29 human studies found that taking vitamin C supplementation reduced systolic blood pressure (maximum) by 3.8 mmHg and diastolic blood pressure (low value) by 1.5 mmHg, on average, in healthy adults.

In adults with high blood pressure, vitamin C supplements have reduced systolic blood pressure by 4.9 mmHg and diastolic blood pressure by 1.7 mmHg, on average.

Although these results are promising, it is not clear that the effects of blood pressure are long-term. Also, people with high blood pressure should not rely solely on vitamin C for treatment.

It can reduce the risk of heart disease

Heart disease is the leading cause of death worldwide. Many factors increase the risk of heart disease, including high blood pressure, high triglyceride or LDL (bad) cholesterol levels, and low HDL (good) cholesterol levels.

Vitamin C can help reduce these risk factors, which can reduce the risk of heart disease. For example, an analysis of 9 studies with 293,172 participants included found that after ten years, people who took at least 700 mg of vitamin C daily had a 25% lower risk of heart disease than those who did not take vitamin C.

Interestingly, another study of 15 studies found that the use of vitamin C in the diet – not supplements – was linked to a lower risk of heart disease.

However, scientists were not sure that people who ate a vitamin-rich diet also followed a healthier lifestyle than people who took supplements. Therefore, it is still unclear whether the difference was due to vitamin C or other aspects of their diet.

Another review of 13 studies looked at the effects of taking at least 500 mg of vitamin C daily on cardiovascular risk factors, such as blood cholesterol and triglyceride levels.

The analysis found that taking vitamin C supplementation significantly reduced LDL (bad) cholesterol by about 7.9 mg/dL and blood triglycerides by 20.1 mg/dL.

In short, it seems that taking or using at least 500 mg of vitamin C daily can reduce the risk of heart disease. However, if you are already eating a diet rich in vitamin C, then supplements may not offer additional cardiovascular health benefits.

It can lower uric acid levels in the blood and help prevent gout attacks

Gout is a form of arthritis that affects about 4% of American adults. It is extremely painful and involves inflammation of the joints, especially those of the big toes. People with gout face inflammation and sudden, severe pain attacks.

Gout symptoms appear when there is too much uric acid in the blood. Uric acid is a waste product produced by the body. At higher levels, it may lighten and set in joints.

Interestingly, many studies have shown that vitamin C can help lower uric acid in the blood and, as a result, protect against gout. For example, a study involving 1,387 men found that those who consumed more vitamin C had lower uric acid levels than those who ate less.

Another study followed 46,994 healthy men over the past 20 years to determine whether vitamin C intake was linked to gout production. It was found that people who took vitamin C supplements had a 44% risk of gout.

Also, a review of 13 studies found that taking vitamin C supplementation for 30 days significantly reduced blood uric acid, compared with a placebo.

While there seems to be a strong link between a vitamin C diet and uric acid levels, more studies are needed on the effects of vitamin C on gout.

It helps prevent iron deficiency

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

Vitamin C supplements can help improve iron absorption in food. Vitamin C helps to convert unsaturated iron, such as plant-derived iron sources, into an easy-to-absorb form.

This is especially helpful for vegetarians, as meat is a major source of iron. In fact, just using 100 mg of vitamin C can improve iron absorption by 67%.

Because of this, vitamin C can help reduce the risk of anemia among people who are accustomed to iron deficiency.

In another study, 65 children with mild anemia were deficient in vitamin C. Researchers found that the supplement alone helped control their anemia.

If you have low iron levels, eating a diet high in vitamin C or taking a vitamin C supplement can help improve your iron levels.

It strengthens the immune system

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

First, vitamin C helps to promote the production of white blood cells known as lymphocytes and phagocytes, which help to protect the body from infection.

Second, vitamin C helps these white blood cells to function properly while protecting them from harmful molecules, such as free radicals.

Third, vitamin C is an important part of the skin’s immune system. It is actively applied to the skin, where it can act as an antioxidant and help strengthen skin barriers.

Studies have also shown that taking vitamin C can reduce wound healing. Also, low levels of vitamin C are linked to adverse health effects.

For example, people with pneumonia tend to have low levels of vitamin C, and vitamin C supplements have been shown to reduce recovery time.

It protects your memory and thinking as you grow older

Dementia is a broad term used to describe the symptoms of improper thinking and memory. It affects more than 35 million people worldwide and is most common in older people.

Studies show that oxidative stress and inflammation near the brain, spinal cord, and nerves (all known as the central nervous system) may increase the risk of dementia.

Vitamin C is a powerful antioxidant. Low levels of this vitamin have been linked to impaired ability to think and remember. Also, many studies have shown that people with dementia may have lower levels of vitamin C.

Also, foods high in vitamin C from foods or supplements have been shown to have a protective effect on thinking and memory as you grow older.

Vitamin C supplements can help fight conditions such as dementia if you do not get enough vitamin C in your diet. However, further human studies are needed to understand the effects of vitamin C supplementation on the health of the nervous system.

Vitamin C Rich Foods

Bell Peppers

Red bell peppers provide around 50% more vitamin C than green bell peppers.

Khumbu Plums

Kakadu powder is a natural Australian-cooked food that contains 100 times more vitamin C than oranges.

It has a well-known concentration of vitamin C, which contains up to 5,300 mg per 100 grams. Just one plum contains 481 mg of vitamin C, which is 530% DV.

It also contains a lot of potassium, vitamin E, and antioxidant lutein, which can benefit eye health.

Acerola Cherries

Just one cup (49 pieces) of acerola red cherries produces 822 mg of vitamin C or 913% of DV.

Animal studies using acerola extract have shown that they can have anti-cancer properties, help prevent UVB skin damage and reduce DNA damage caused by malnutrition.

Apart from these promising results, there are no human studies on the effects of acerola cherry use.

Rose Hips

Approximately rose hips provide 119 mg of vitamin C or 132% of DV.

Vitamin C is essential for collagen synthesis, which supports the integrity of the skin as you grow older.

Studies have shown that vitamin C reduces sun damage to the skin, reduces wrinkles, dryness, and discoloration, and improves its overall appearance. Vitamin C also helps with wound healing and inflammatory skin conditions such as dermatitis.

Chili Pepper

One green pepper contains 109 mg of vitamin C, or 121% DV. In comparison, one red pepper delivers 65 mg, or 72% DV.

Also, peppers are rich in capsaicin, a compound that targets its hot taste. Capsaicin can also reduce pain and inflammation.

There is also evidence that at least one tablespoon (10 grams) of red chili powder can help increase fat burning.

Guava

One guava contains 126 mg of vitamin C, or 140% DV. It is especially rich in the antioxidant lycopene.

A six-week study involving 45 healthy young people found that consuming 400 grams of peanut butter a day, or about 7 pieces of this fruit, significantly lowered blood pressure and total cholesterol levels.

Sweet Yellow Pepper

Just one-half cup (75 grams) of yellow pepper provides 137 mg of vitamin C, or 152% DV, which is twice as much as what is found in green peppers.

Eating enough vitamin C is important for the health of your eye and can help prevent the progression of cataract disease.

A study of more than 300 women found that those who received high levels of vitamin C had a 33% lower risk of cataracts, compared with those with very low diets.

Blackcurrants

One-half cup (56 grams) of blackcurrants (Ribes nigrum) contains 101 mg of vitamin C or 112% of DV.

The flavonoid antioxidants known as anthocyanins give them their rich, dark color.

Studies have shown that a diet rich in antioxidants such as vitamin C and anthocyanins can reduce oxidative damage associated with chronic diseases, including heart disease, cancer, and non-neurodegenerative diseases.

Thyme

One ounce (28 grams) of fresh thyme provides 45 mg of vitamin C, which is 50% DV.

Even just spraying 1-2 tablespoons (3-6 grams) of fresh thyme in your diet adds 3.5-7 mg of vitamin C to your diet, which can strengthen your immune system and help you fight infections.

While thyme is a popular remedy for sore throats and respiratory conditions, it also contains high vitamin C, which helps to improve the body’s immune system, make the immune system, eliminate germs and germs, and clear infected cells.

Parsley

Two tablespoons (8 grams) of fresh parsley contain 10 mg of vitamin C, which provides 11% of the recommended DV.

Along with other leafy vegetables, parsley is an important source of plant-based iron, not heme.

Vitamin C increases the absorption of non-heme iron. This helps prevent and treat iron-deficiency anemia.

One two-month study gave people on a vegetarian diet 500 mg of vitamin C twice a day with their diet. At the end of the study, their iron levels increased by 17%, hemoglobin by 8%, and ferritin, which is a metal-stored method, by 12%.

Spinach Mustard

One cup of chopped green spinach provides 195 mg of vitamin C or 217% of DV.

Although cooked heat lowers the content of vitamin C in the diet, one cup of cooked mustard still provides 117 mg of vitamin C, or 130% DV.

Kale

Kale chopped vegetables. One cup of chopped raw kale provides 80 mg of vitamin C or 89% of DV. It also provides plenty of vitamin K as well as carotenoids lutein and zeaxanthin.

One cup of kale cooked gives 53 mg or 59% DV of vitamin C.

While cooking these vegetables reduced their C-vitamin content, one study found that boiling, frying, or smoked vegetables helped release more antioxidants. These powerful antioxidants can help reduce chronic inflammatory diseases.

Kiwis

One central kiwi packs 71 mg of vitamin C, or 79% DV.

Studies have shown that kiwifruit rich in vitamin C can help reduce oxidative stress, lower cholesterol, and improve the immune system.

A study of 30 healthy people aged 20-51 found that eating 2-3 kiwis daily for 28 days reduced platelet aggregation by 18% and reduced triglycerides by 15%. This can reduce the risk of blood clots and strokes.

Another study of 14 men with vitamin C deficiency found that eating two kiwis daily for four weeks increased white cell activity by 20%. Blood levels of vitamin C are normal after one week, increasing by 304%.

Broccoli

Broccoli vegetables nailed. One cup of half-cooked broccoli provides 51 mg of vitamin C or 57% of DV.

Numerous observational studies have shown a possible association between eating high-protein vegetables rich in cruciferous vitamins and reducing oxidative stress, improved immunity, and reduced risk of cancer and heart disease.

One randomized study provided 27 young men who smoked heavily with 250-gram-fed hot broccoli containing 146 mg of vitamin C daily. After ten days, their levels of protein marker C-activated protein have dropped by 48%.

Brussels

One-half cup of Brussels sprouts gives 49 mg or 54% DV for vitamin C.

Like most cruciferous vegetables, Brussels sprouts are also high in fiber, vitamin K, folate, vitamin A, manganese, and potassium.

Both vitamins C and K are important for your bone health. In particular, vitamin C contributes to the formation of collagen, which is part of the fibers in your bones.

A major review of 2018 found that a high vitamin C diet was associated with a reduced risk of 26% of hip fractures and a 33% reduced risk of osteoporosis.

Lemons

Lemons were given to sailors during the 1700s to prevent a deadly disease. One complete lemon, including its peel, provides 83 mg of vitamin C, or 92% of DV.

Vitamin C lemon juice acts as an antioxidant. When fruits and vegetables are cut down, the enzyme polyphenol oxidase is released into oxygen. This causes oxidation and turns the food brown. Applying lemon juice to exposed areas acts as a barrier, preventing the brightening process.

Lychees

One lychee provides about 7 mg of vitamin C, or 7.5% DV, while one cup provides 151%.

Lychees also contain omega-3 and omega-6 fatty acids, which help your brain, heart, and blood vessels.

Special studies on lychees are not available. However, this fruit provides a lot of vitamin C, which is known for its role in collagen binding and vascular health.

A study of 196,000 people found that those with the highest vitamin C risk had a reduced risk of stroke by 42%. The extra supply of fruit or vegetables reduces the risk by an additional 17%.

Persimmons

Persimmon is an orange-colored fruit. There are many different types.

Although Japanese persimmon is very popular, American persimmon (Diospyros virginiana) contains about nine times as much vitamin C.

One American persimmon contains 16.5 mg of vitamin C, or 18% DV.

Papaya

One cup (145 grams) of papaya provides 87 mg of vitamin C or 97% of DV.

Vitamin C also aids memory and has powerful anti-inflammatory effects on your brain.

In one study, 20 people with Alzheimer’s disease were diagnosed with papaya which had been released for six months. The results showed inflammation and a 40% decrease in oxidative stress.

Strawberry

One-half cup of strawberry (152 grams) provides 89 mg of vitamin C or 99% of DV.

Strawberries contain various and powerful compounds of vitamin C, manganese, flavonoids, folate, and other useful antioxidants.

Studies have shown that because of their high antioxidant content, strawberries can help prevent cancer, cardiovascular disease, dementia, and diabetes.

One study of 27 people with metabolic syndrome found that eating dried strawberries daily – equivalent to 3 new cups – reduced the risk factors for heart disease.

Oranges

One medium orange provides 70 mg of vitamin C, which is 78% of DV.

Widely eaten, oranges form an important part of a diet rich in vitamin C.

Some citrus fruits can help you and meet your needs for vitamin C. For example, half a grape contains 44 mg or 73% DV, mandarin 24 mg or 39% DV, and one lemon juice 13 mg or 22 % of DV.

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