Vitamin C is an essential vitamin, meaning your body can’t produce it. Yet, it has many roles and has been linked to impressive health benefits. It’s water-soluble and found in many fruits and vegetables, including oranges, strawberries, kiwi fruit, bell peppers, broccoli, kale, and spinach. Found in foods and dietary supplements, it aids in many biological functions, including the synthesis of collagen, the healing of wounds, and the repair and maintenance of cartilage, bones, and teeth. Vitamin C is also an antioxidant, meaning that it can neutralize free radicals that damage cells at the genetic level.
Best sources of vitamin C
● Sweet potatoes
● Cantaloupes
● Citrus fruits
● Cooked broccoli
● Red cabbage
● Green peppers
● Red peppers
● Kiwi fruit
● Tomato juice
● Spinach
● Asparagus
Symptoms of a vitamin C deficiency
If you’re deficient in vitamin C then you could suffer from the following symptoms:
● Inflammation of the gums (also called gingivitis)
● Slow wound healing
● Dry and splitting hair
● Rough and dry skin
● Weak immune system
● Swollen and painful joints
Vitamin C is one of the most popular micronutrients due to it’s role as an immune booster and source of energy, activity and happiness. We share the 7 main health benefits of vitamin C that have given it such a good reputation.
- May reduce your risk of chronic disease –
Vitamin C is a strong antioxidant as it strengthens your body’s natural defences. Antioxidants are molecules that boost the immune system. They do so by protecting cells from harmful molecules called free radicals. Oxidative stress is a condition where free radicals accumulate, which has been linked to many chronic diseases. Research shows that consuming more vitamin C can increase your blood antioxidant levels by up to 30%. This helps the body’s natural defences fight inflammation. - May help manage high blood pressure –
High blood pressure puts you at risk of heart disease, the leading cause of death globally. Research has shown that vitamin C may help lower blood pressure in those both with and without high blood pressure. A research found that taking a vitamin C supplement helped relax the blood vessels that carry blood from the heart, which helped reduce blood pressure levels. However, people with high blood pressure should not rely on vitamin C alone for treatment. - May lower your risk of heart disease –
Heart disease is one of the main causes of death worldwide. Many factors increase the risk of heart disease, including high blood pressure, high levels of “bad” LDL cholesterol, low levels of “good” HDL cholesterol and triglyceride levels. Vitamin C may help in reduces the risk factors, which may reduce heart disease risk. Researchers 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. - May reduce blood uric acid levels and help prevent gout attacks –
Gout is a type of arthritis. It is incredibly painful and involves inflammation of the joints, especially those of the big toes. People with gout experience swelling and sudden, severe attacks of pain. Gout symptoms appear when there is too much uric acid in the blood as uric acid is a waste product produced by the body. At high levels, it may crystallize and deposit in the joints. Research has shown that vitamin C may help reduce uric acid in the blood and, as a result, protect against gout attacks. - Helps prevent iron deficiency –
Vitamin C-rich fruits such as goose berry has been reported to increase the bioavailability of iron from staple cereals and pulses. We know that iron’s main role is to increase the body’s ability to carry oxygen through the blood and deficiency can result in anaemia. Therefore, vitamin C is highly beneficial to this process. - Boosts immunity –
Studies show that vitamin C is essential to stimulate the immune system by increasing the strength and protection of the organism. Due to its role in reducing inflammation, it is essentially for immunity and general health. Finally, vitamin C protects the immune system, reduces the severity of allergic reactions and helps to fight off infections. If you want to stay fit and healthy then adding more vitamin C to your diet should be a priority. - Helps maintain healthy skin and hair –
Vitamin C is found at high levels in the epidermis (outer layer of skin) as well as the dermis (inner layer of skin). Its cancer-fighting (antioxidant) properties, and its role in collagen production help keep your skin healthy. This is why vitamin C is one of the key ingredients found in many antiaging skin care products.