Vitamin C (ascorbic acid) is a vital vitamin the body needs in order to function on a day to day basis. The body requires Vitamin C to aid the Immune System, healing injuries and maintaining bone health. 

Benefits

Reduced risk of serious illness 

Vitamin C is an antioxidant. Antioxidants help the body fight against free radicals that occur in the body. By reducing the amount of free radicals in the body, this will stop them from gathering and will help stop the body from becoming infected or contracting a disease. 

Prevents against Iron deficiency 

Iron is essential in an individual’s diet. It assists in the transportation of oxygen around the body. Without Iron, the red blood cells will struggle to support the body and vital organs with nutrients needed to function. Ample levels of Vitamin C in the body assist in absorbing iron from food sources. A person lacking in Iron risks developing anaemia, although only a temporary condition, this causes the person to be tired and weak and therefore unable to function properly on a day to day basis.

Regulating blood pressure

Blood pressure is the force of blood flow against the walls of blood vessels in the body. A person with high blood pressure over a long period of time runs an increased risk of cardiac arrest and other serious heart diseases that can be fatal. Research indicate an ample amount of Vitamin C on a daily basis helps relax the blood vessels and strain on the circulatory system in everyday life and while exercising. It is important for an individual looking to manage blood pressure that a reliance solely on Vitamin C is not advisable, an individual should also consider all elements of their diet and participation in exercise.

Shortens recovery time from illness 

Vitamin C plays a key role in the formation of white blood cells, these are the body’s defence mechanisms in fighting infections. A person that has contracted an illness may look to supplement with Vitamin C. They can simply increase the consumption of foods high in Vitamin C in order to shorten recovery time. 

Protects your memory

Oxidative stress and inflammation on the brain and nervous system over a prolonged period can promote the early onset of dementia and Alzheimer’s, causing the decline in memory, language and thinking skills of an individual. Studies have shown that low levels of Vitamin C are linked to cognitive impairment. A high intake of Vitamin C can help preserve this ability as a person ages.

Vitamin C in the diet

To maintain Vitamin C levels, an indidual is able to do this by eating a balanced diet. Oranges, Broccoli and Spinach can provide high levels of Vitamin C. It is not possible to store Vitamin C in the body over a long period of time because it is a soluble vitamin. As a result, it can only be maintained it through regular consumption. The daily intake advised for an individual depends on age, condition and body composition. It is important an individual looks at their own dietary requirements and seeks medical guidance for Vitamin C when looking to lead a healthy lifestyle. An individual who takes Vitamin C supplements should make sure the recommended daily intake is not exceeded as this can be harmful.

Sources

https://www.healthline.com/nutrition/vitamin-c-benefits#1.-May-reduce-your-risk-of-chronic-disease

https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-c/

https://www.webmd.com/diet/features/the-benefits-of-vitamin-c

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