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6 Ways Vitamin C Benefits your Body
Updated: Jun 27
Vitamin C is water-soluble that is found in many fruit and vegetables. It is an essential vitamin as your body can't produce it.
What does water - soluble mean?
Water-soluble vitamins are dissolved in water and can readily be absorbed into tissues for immediate use.
Photo by Elena Joland on Unsplash
HERE ARE A FEW SCIENTIFICALLY PROVEN BENEFITS OF
VITAMIN C
1. Boosts immunity.
Vitamin C helps encourage the production of white blood cells which help protect the body against infection.
2. It may reduce the risk of chronic diseases.
Vitamin C is a powerful antioxidant. Antioxidants boost the immune system and can strengthen your body's natural defences.
When cells use oxygen to generate energy, free radicals are created as a by-products. When these free radicals accumulate they can promote oxidative stress which has been linked to many chronic diseases.
Consuming vitamin C can increase your blood antioxidant levels which helps the body's natural defences fight inflammation and reduce the risk of chronic diseases like heart disease.
3. May protect against dementia and enhances brain function.
Same as with the chronic diseases, oxidative stress and inflammation near the brain and nerves can increase the risk of dementia. Impaired ability to think and to remember has been linked to low levels of vitamin C.
4. Helps prevent iron deficiency.
Vitamin C can help improve the absorption of iron from the diet. It assists in converting iron (which is poorly absorbed) into a form that is easier to absorb.
Plant-based iron is more difficult to absorb and is therefor even more essential.
E.g. squeeze a bit of fresh lemon juice over your asparagus, avocado or mushy peas. Or add a bit of thyme to your roasted potatoes.
5. Stimulates collagen synthesis and promotes younger-looking skin.
Our bodies depend on vitamin C for the synthesis of collagen. Collagen plays a critical role in connective tissues those found in our organs, hair, nails and skin.
6. Protects the eyes.
Vitamin C can lower risk of developing cataracts and may help slowing down the progression of age-related macular degeneration.
FOODS HIGH IN VITAMIN C
The following fruit, herbs and vegetables are good sources of vitamin C
Citrus fruit - oranges, grapefruits, lemons
Strawberries
Kiwi
Guava
Papaya
Lychees
Persimmons
Blackcurrants
Broccoli
Brussels sprouts
Bell peppers
Potatoes
Cauliflower
Kale
Thyme
Parsley
Try to incorporate as many as possible of these in your daily consumption, where possible.
Taking vitamin C supplements is advised if you don't consume enough fresh fruit and vegetables.
NOTE!
Store-bought fruit juices may have added sugars and may have some nutrients removed, therefor I would not recommend drinking fruit juices for the purpose of vitamin C intake.
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Photo by Nataliya Melnychuk on Unsplash
Research and information from my study course material, 7 Impressive Benefits of Vitamin C Supplements (healthline.com) and 7 Scientific Health Benefits of Vitamin C | Everyday Health
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