7 Reasons to Eat Foods Rich With Vitamin C
Vitamin C is extremely important and essential for our health trace element. Especially when you consider that it is not produced by the body on its own, and we must get it in sufficient quantities from food or pharmacy.
Experts recommend consuming 90 mg of vitamin C for men and 75 mg — to women daily. And here are seven scientifically proven reasons why you should do it.
1. Reducing the risk of chronic diseases
Vitamin C is a powerful antioxidant that enhances the body's natural defense.
Free radicals, accumulating in the body, can cause a condition called oxidative stress. It, provoking the destruction of healthy cells, ultimately leads to various chronic diseases.
Studies have shown that increasing vitamin C in the diet can increase blood antioxidants by almost a third. This helps the body to fight inflammation on its own and reduces the risk of dangerous diseases. For example, cardiovascular.
2. The fight against high blood pressure
Constant high blood pressure threatens chronic heart disease. And they — the leading cause of death worldwide.
Researchers have found that vitamin C lowers blood pressure by providing a relaxing effect on blood vessels...
Of course, one should not rely on vitamin alone in the treatment of hypertension. It has not yet been proven whether it retains a positive effect on pressure levels in the long run. However, it is still an excellent tool for maintaining vascular tone...
3. Reducing the risk of heart disease
There are many factors that increase the risk of dangerous heart disease. For example, all the same, high blood pressure and high cholesterol. Vitamin C helps fight these factors and reduces the risks of their occurrence...
Thus, an analysis of several studies has shown that people who took vitamin C in high doses for several weeks had a quarter lower risk of heart disease compared to those who did not...
4. Protection against gout
Gout — it is a disease that is accompanied by painful inflammation of the joints and swelling. Her symptoms appear when uric acid levels rise in the blood.
This acid is a product of the body’s vital activity, but when it becomes too much, it crystallizes and is deposited in the joints. This causes acute pain attacks...
Studies have shown that vitamin C helps reduce the amount of uric acid in the blood and, as a result, protects against attacks of gout.
5. Prevention of iron deficiency
Iron — an important element in the body needed to create red blood cells and transport oxygen throughout the body.
Vitamin C also contributes to better absorption of iron from food. The trace element, which is contained, for example, in products of plant origin, converts vitamin C into a form that is easy to absorb by the body. This is important for those who do not eat meat, which is the main source of iron.
In general, adequate intake of vitamin C reduces the risk of anemia and is especially useful for people prone to iron deficiency in the blood.
6. Increased immunity
Vitamin C has several important roles in the immune system...
- Stimulates the production of white blood cells, or white blood cells, which help protect the body against infections.
- It helps white blood cells function more efficiently, protecting them from free radicals.
- It is actively transported to the skin, where it acts as an antioxidant and strengthens the protective systems of integuments.
- Accelerates the healing process of skin wounds.
Moreover, low levels of vitamin C in the body are directly related to health status. So, when studying patients with pneumonia, experts found that its additives help reduce recovery time.
In the case of the common cold, for example, vitamin C can accelerate recovery by 8% in adults and 14% in children. At the same time, contrary to a common misconception, it is not able to prevent it.
7. Prevention of memory impairment
Loss of ability to think and remember information normally, which leads to the inability to apply practical skills and even perform familiar daily activities, is called dementia. It is mainly found among older people. In total, more than 35 million people around the world suffer from it.
Oxidative stress, which often leads to chronic inflammation, can increase the risk of dementia. And it is especially dangerous if they affect the brain and spinal cord, as well as other important organs of the nervous system.
Vitamin C is able to actively combat oxidative stress. Therefore, a violation of the normal ability to think and remember information is directly related to the lack of this trace element. While consuming enough of it has a protective effect.
Scientists disagree about what is more useful: artificial additives or a special fortified diet. But if you already adhere to a diet rich in vitamin C, you should not additionally resort to pharmacy products.
So, its excess in the body can, for example, increase the risk of eye diseases. Therefore, always consult a doctor about the use of high doses of vitamins...