Experts say vitamin C is one of the safest and most effective nutrients. It may not be treating colds (although it is thought to help prevent the most serious complications). But vitamin C benefits may include protection from immune system failure, cardiovascular disease, prenatal health problems, eye diseases, and even skin wrinkles.
How much vitamin C?
Most of the studies conducted by Moayad and his colleagues used 500 milligrams per day of vitamin C to achieve healthy results. This is significantly higher than the recommended amount of 75 to 90 milligrams per day for adults. Therefore,unless you can eat lots of fruits and vegetables, you may need to eat a dietary supplement for it to gain all the healthbenefits.
It is not practical for most people to eat the required meals of fruits and vegetables on a daily basis, while taking supplements once a day is safe, effective and easy touse.
There is no real downside to taking 500 mg of supplement, but some types may irritate the stomach. “The safe maximum of vitamin C is 2000 milligrams per day, and there is a track record with strong evidence that taking 500 milligrams per day is safe.
How to get more in your diet
Many super-antioxidant nutrients are found in a variety of fruits and vegetables
Foods rich in vitamin C are citrus fruits, green peppers, strawberries, tomatoes, broccoli, white potatoes, sweet potatoes, melons, papaya,mango, melon, Brussels sprouts, broccoli, cabbage, red pepper, berries, squash andpineapple.
Benefits of supplements
Here are several scientifically proven benefits to taking it supplements, including the following:
Powerful antioxidants that may reduce the risk of chronic
it is a powerful antioxidant that can boost the body’s natural defenses. Antioxidants are molecules that boost the immune system.
Studies suggest that consuming more vitamin C can increase blood antioxidant levels by up to 30%.
May help in the battle of high blood pressure
Nearly a third of the world’s adults suffer from high blood pressure. High blood pressure puts you at risk of heart disease, the leading cause of death worldwide.
• Studies have shown that vitamin C may help lower blood pressure in people with or without high bloodpressure.
• Helps relax blood vessels that transport blood from theheart.
Fights risk factors for heartdisease.
Heart disease is the leading cause of deathworldwide. Many factors increase the risk of heart disease, including high blood pressure, high levels of LDL cholesterol, low levels of HDL and triglycerides levels.
Taking or consuming at least 500 mg of vitamin C daily reduces your risk of heart disease. However, if you’re already consuming a diet rich in vitamin C, supplements may not provide additional benefits for heart health.