Vitamin C is an essential vitamin which means your body doesn’t produce it you have to eat it now for women the recommended intake is 75 milligrams per day and for men it’s 90 milligrams per day typically you will meet those requirements if you eat fruit and vegetables regularly now in this video I’m looking at four of the main ways that vitamin C benefits body number one helps prevent iron deficiencies by improving iron absorption iron is an important nutrient that has a variety of functions it is essential for making red blood cells and transporting oxygen throughout the body now interestingly vitamin C can help improve the absorption of iron from the diet it 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 one of our main sources of mine now.
What’s interesting is if you just eat a hundred milligrams of vitamin C with an iron containing food it can increase the absorption of that iron by up to 70 percent as a result we know that vitamin C supplementation can reduce the risk of anemia and people prone to iron deficiency number two fights heart disease risk factors potentially lowering how disease risk many factors increase the risk of heart disease including high blood pressure high LDL or bad cholesterol low levels of HDL good cholesterol and high triglyceride levels vitamin C may help reduce these factors which may reduce heart disease risk.
For example an analysis of nine studies with a combined total of almost 300,000 participants found that after 10 years people who took at least 700 milligrams 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 whoever scientists are unsure if people who consumed vitamin C rich foods also followed a healthier lifestyle than people who took the supplement.
So therefore it it’s not really clear if the differences were due to violent sea or other aspects of the time it seems like if you consume 500 milligrams or more per day of a vitamin C supplement it can reduce your risk of heart disease if you have those risk factors however f you already eat a diet rich in vitamin C the n it seems like it won’t make much difference number 3 boosts immunity by helping white blood cells function better vitamin C 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 infection second vitamin C helps these lood cells function more effectively hile protecting them from damage by potentially harmful molecules such as free radicals.
Third vitamin C is an ssential 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 skins berries studies have also shown that taking vitamin C may shorten wound healing time number four could reduce blood uric acid levels and help prevent gout attacks gout is a type of painful arthritis like really painful arthritis that affects about 4% of the u.s. population Geir symptoms appear when there’s too much uric acid in the blood uric acid is a waste product produced by the body at high levels it may crystallize and deposit in the joints now interestingly several studies have shown that vitamin C may help reduce uric acid in the blood and as a result protect against gap attacks for example this study followed almost 50,000 healthy men over 20 years to see if vitamin C intake was linked to developing gap now interestingly people who took a vitamin C supplement had a 44 percent lower gap risk additionally an analysis of 13 clinical studies found that taking a vitamin C supplement over 30 days Sydnee significantly reduced budwiq acid compared to placebo although the authors did conclude that future trials are needed to determine whether vitamin C supplementation can reduce hyperuricemia which is high uric acid levels or prevent incident and if we can’t get ultimately vitamin C is very important for your health and a majority of us do get enough from a healthy diet that said.
If you are at risk of iron deficiency if you have a weak immune system or if you experience recurrent gout attacks then I would definitely consider vitamin C supplementation thanks for watching make sure to give this video a thumbs up if you found it informative don’t forget to subscribe to health lines Authority nutrition YouTube channel by clicking the red subscribe button below this video.