Vitamin C Is Most Known Powerhouse For Glowing Skin
Vitamin C is an essential vitamin that has been linked to multiple impressive health benefits.
It is needed for normal growth, maintenance of most of the tissues (collagen), water-soluble and found in many fruits and vegetables. It’s commonly advised to get your vitamin C intake from foods, since it’s water-soluble vitamin, your body doesn’t store vitamin C.
Many people turn to supplements to meet their needs. The Institute of Medicine recommends daily intake of 75 mg for women and 90 mg for men. Vitamin C enables the skin to shield itself from deleterious external factors such as UV rays, pollution and stress.
These fruits & foods plays significant role because they contain abundant vitamin C;
- Kiwi fruit
- Strawberries, raspberries, blueberries, cranberries and
As for the vegetables, the ones that possess ascorbic acid are:
- Red or green raw pepper
- Cabbages and
Our system continually needs to ingest vitamin C because this nutrient is water soluble.
When it comes to having a firmer and glowing skin, the amount of vitamin C present in fruits and vegetables are not enough, that is why it is recommended to use beauty products that contain this nutrient since you apply the vitamin directly on the skin, it will bring greater benefits with better results.
Next, you can find some of the benefits that vitamin C brings to your Skin:
- Vitamin C is considered one of the most important antioxidants for our skin, as it helps the healing and improvement of the wounds produced by free radicals and exposure to the sun.
- The prolonged use of a cream or serum whose active ingredient is vitamin C can bring us benefits such as reducing expression lines by providing greater elasticity.
- It helps minimize redness of the face.
- It acts as a natural bleach.
- It increases the synthesis capacity of collagen, which prevents aging.
Significant Benefits Of Vitamin C In the Body
It is an essential vitamin, meaning it can’t be produced by the body. Nevertheless, it has many roles in your body and has been linked to impressive health benefits.
Reduce the Risk of Chronic Diseases
It is a strong antioxidant that can strengthen your body’s natural defenses. Antioxidants are molecules that boost the immune system. They do so by protecting cells from harmful molecules called free radicals. When free radicals accumulate, they can promote a state known as oxidative stress, which has been linked to many chronic diseases.
Studies show that consuming more vitamin C can increase your blood antioxidant levels by up to 30%. This helps the body’s natural defenses fight inflammation. It is a strong antioxidant that can boost your blood antioxidant levels. This may help reduce the risk of chronic diseases like heart disease.
Reduce High Blood Pressure
Approximately one-third of world population especially Adults have high blood pressure. High blood pressure puts you at risk of heart disease, the leading cause of death globally.
Studies have shown that vitamin C may help lower blood pressure in those both with and without high blood pressure. A study was fone on animal and it was found that taking a vitamin C supplement helped relax the blood vessels that carry blood from the heart, which helped reduce blood pressure levels.
Moreover, an analysis of 29 human studies found that taking a vitamin C supplement, on average, reduced systolic blood pressure (upper value) by 3.84 mmHg and diastolic blood pressure (lower value) by 1.48 mmHg in healthy adults.
In adults with existing high blood pressure, vitamin C supplements reduced systolic blood pressure by 4.85 mmHg and diastolic blood pressure by 1.67 mmHg, on average. While these results are promising, it’s not clear if the effects on blood pressure are long-term. Moreover, people with high blood pressure should not rely on vitamin C alone for treatment.
Battles Heart Disease Risk
The heart diseases include the risk of heart disease like high blood pressure, high levels of “bad” LDL cholesterol, low levels of “good” HDL cholesterol and triglyceride levels.
It is Found to reduce these risk factors, which may reduce heart disease risk. For example, an analysis of nine studies with a combined 293,172 participants found that after 10 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 a 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. However, scientists were unsure if people who consumed vitamin C-rich foods also followed a healthier lifestyle than people who took a supplement. Thus, it remains unclear if the differences were due to vitamin C or other aspects of the diet.
In plane language, taking or consuming at least 500 mg of vitamin C daily may reduce the risk of heart disease. However, if you already consume a vitamin C-rich diet, then supplements may not provide additional heart health benefits.
Helps Prevent Iron Deficiencies by Improving Iron Absorption
Iron is an important nutrient that has a variety of functions in the body. It is essential for making red blood cells and transporting oxygen throughout the body. Interestingly, vitamin C supplements can help improve the absorption of iron from the diet. Vitamin C 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 a major source of iron. In fact, simply consuming 100 mg of vitamin C may improve iron absorption by 67%.
As a result, vitamin C may help reduce the risk of anemia among people prone to iron deficiency. In one study, 65 children with mild iron deficiency anemia were given a vitamin C supplement. Researchers found that the supplement alone helped control their anemia.
If you suffer from low iron levels, consuming more vitamin C-rich foods or taking a vitamin C supplement may help improve your blood iron levels.
It Boost Thee Immunity Of White Blood Cells To Function Better
One of the main reasons people take vitamin C supplements is to boost their immunity. It is involved in many parts of the immune system.
First, vitamin C helps encourage the production of white blood cells known as lymphocytes and phagocytes, which help protect the body against infections. Second, vitamin C helps these white blood cells function more effectively while protecting them from damage by potentially harmful molecules, such as free radicals.
Third, vitamin C is an essential part of the skin’s defense system. It is actively transported to the skin where it can act as an antioxidant and help strengthen the skin’s barriers.
Studies have also shown that taking vitamin C may shorten wound healing time. What’s more, low vitamin C levels have been linked to poor health outcomes.
For example, people who suffer from pneumonia tend to have lower vitamin C levels, and vitamin C supplements have been shown to shorten the recovery time.
Reduces Memory and Thinking Loss
Dementia is a broad term used to describe symptoms of poor thinking and memory. It affects over 35 million people worldwide and typically occurs among older adults.
Studies suggest that oxidative stress and inflammation near the brain, spine and nerves (altogether known as the central nervous system) can increase the risk of dementia. Vitamin C is a strong antioxidant. Low levels of this vitamin have been linked to an impaired ability to think and remember.
Moreover, several studies have shown that people with dementia may have lower levels of vitamin C in the blood. Furthermore, high vitamin C intakes from food or supplements have been shown to have a protective effect on thinking and memory with age.
Vitamin C supplements may aid against conditions like dementia if you do not get enough vitamin C from the diet. However, more human-based studies are needed in order to understand the impact of vitamin C supplements on nervous system health.
The Bottom Line
Vitamin C is a water-soluble vitamin that must be obtained from the diet or supplements. It has been linked to many impressive health benefits, such as boosting antioxidant levels, reducing blood pressure, reducing heart disease risk, protecting against gout attacks, improving iron absorption, boosting immunity and reducing dementia risk.
Overall, vitamin C supplements are a great and simple way to boost your vitamin C intake if you struggle to get enough from your diet. To have good results, be inclined to follow healthy lifestyle habits such as drinking plenty of water and sleeping the hours that correspond apart from eating healthily because the goal is to supplement nutrition to maintain the youth of our tissues and preserve beauty from within.