7 reasons to eat more foods with vitamin C

Vitamin C - an extremely important and essential trace mineral for our health. Especially when you consider that it is not produced by the body, and we have enough of getting it from food or pharmacy tools.

experts recommendDietary Reference Intakes for Vitamin C, Vitamin E, Selenium, and Carotenoids consume daily 90 mg of vitamin C and 75 mg for men - women. And here are seven proven scientific reasons to do it.

1. Reducing the risk of chronic diseases

Vitamin C - a powerful antioxidant that strengthensExercise-Induced Oxidative Stress before and after Vitamin C Supplementation body's natural defenses.

Antioxidants - substances that stimulate the immune system. They protect cells from harmful molecules - free radicals.

Free radicals accumulate in the body, can cause a condition called oxidative stress. It is provoking the destruction of healthy cells, eventually leadingFree radicals, antioxidants in disease and health to a variety of chronic diseases.

Research has shownInfluence of Vitamin C Supplementation on Oxidative Stress and Neutrophil Inflammatory Response in Acute and Regular Exercise

That an increase in vitamin C in the diet can increase the levels of antioxidants in the blood of almost a third. This helps the body independently to fight inflammation and snizzhaet risk of dangerous diseases. For example, cardiovascular diseases.

2. The fight against high blood pressure

Constant high blood pressure threatens to chronic diseases hearts. And they - the mainCardiovascular diseases (CVDs) cause of death worldwide.

The researchers found that vitamin C reduces theVitamin C lowers blood pressure and alters vascular responsiveness in salt-induced hypertension. blood pressure, providing a relaxing effect on the vascular wall.

Of course, in the treatment of hypertension only one vitamin you should not be relied upon. Not yet proven whether he maintains a positive impact on the level of pressure in the long term. 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 reducesAntioxidant vitamins and coronary heart disease risk: a pooled analysis of 9 cohorts. the risks incurred.

Thus, the analysis of several of the survey showedAntioxidant vitamins and coronary heart disease risk: a pooled analysis of 9 cohorts.That people who took vitamin C in high doses for several weeks, had a risk of heart disease by a quarter lower than in those who did not.

4. Anti-gout

Gout - a disease that is accompanied by painful joint inflammation and edema. Her symptoms as increased levels of uric acid in the blood.

This acid is a product of the body's vital functions, but when it becomes too much, it crystallizes and deposits joints. This causes bouts of acute pain.

researchVitamin C intake and serum uric acid concentration in men. It has shown that vitamin C helps reduce the amount of uric acid in the blood and, as a result, prevents gout attacks.

5. Preventing iron deficiency

Iron - an important element in the body needed to produce red blood cells and transporting oxygen throughout the body.

Vitamin C also helpsIron bioavailability and dietary reference values. better absorption of iron from food. Trace mineral that is found, for example, in plant foods, vitamin C converts in an easy to absorb by the body shape. 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 it is especially useful for people who are prone to iron deficiency in blood.

6. increased immunity

In the immune system, vitamin C has several important roles.

• stimulatesTechnical advance: ascorbic acid induces development of double-positive T cells from human hematopoietic stem cells in the absence of stromal cells. production of leukocytes, or white blood cells that help protect the body against infection.
• It helps leukocyte function more effectively protecting them from free radicals.
• Actively transported to the skin, which acts as an antioxidant and strengthensModulation of UV-light-induced skin inflammation by d-alpha-tocopherol and l-ascorbic acid: a clinical study using solar simulated radiation protective cover system.
• SpeedsTreatment with supplementary arginine, vitamin C and zinc in patients with pressure ulcers: a randomised controlled trial. healing process of skin wounds.

Moreover, low levels of vitamin C in the body is directly related to health. So, in the study of patients with pneumonia specialists foundVitamin C for preventing and treating pneumoniaThat it supplements help to reduce recovery time.

In case of common coldFor example, vitamin C can expedite the recovery of 8% in adults and 14% children. Thus, contrary to popular belief, it is not capableVitamin C for preventing and treating the common cold to prevent it.

7. Prevention of memory impairment

The loss of normal abilities to think, remember and store information which leads to inability to apply practical skills and even perform usual daily activities, called dementia. Basically it is common among the elderly. All of it is suffering moreThe global prevalence of dementia: a systematic review and metaanalysis. 35 million people worldwide.

Increase the risk of developing dementia canOxidative stress in vascular dementia and Alzheimer's disease: a common pathology. Oxidative stress, which often leads to chronic inflammation. 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 deal with oxidative stress. Therefore, disruption of normal ability to think and remember the information is directly relatedAssociation between nutritional status and cognitive functioning in a healthy elderly population. with the lack of this trace element. While the intake of sufficient amounts exerts its protective effect.

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Scientists disagree that useful: artificial additives or special vitaminized diet. But if you already practice a diet rich in vitamin C, in addition to resort to the pharmacy means it is not necessary.

Thus, an excess in the body is capable of, for example, enlargeVitamin C supplements and the risk of age-related cataract: a population-based prospective cohort study in women. the risk of eye diseases. Therefore, on the use of high doses of vitamins, always consult with your doctor.