Vitamin C is one of the essential vitamins that must be taken from food because it cannot be produced by the body.It is also an important vitamin that has great health benefits.
Vitamin C is water-soluble and is found in many fruits and vegetables, including oranges and strawberries, kiwi fruits, peppers, broccoli, kale and spinach.
What is your daily recommended intake of vitamin C?
- Female: 75mg
- Male: 90mg
It is. *
Vitamin C can be taken from food, but many modern people use supplements because they lack vitamin C intake in regular foods alone.
The content of this article is
- Seven Health Benefits of Vitamin C
- Vitamin C Effects Not Yet Proven
- Recommended Vitamin C Supplements
It has become.
Seven Health Benefits
1. Reduce the number of diseases in chronic diseases
Vitamin C is a powerful antioxidant that boosts the body’s immunity (2).
Antioxidants strengthen the immune system.Antioxidants protect cells from free radicals.
When free radicals gather, they form oxidative stress that causes many chronic diseases. *
2. Controlling High Blood Pressure
It is said that one-third of Japanese have high blood pressure.*
High blood pressure increases the risk of heart disease.*
Studies have shown that vitamin C has a blood pressure inhibitory effect not only on people with high blood pressure, but also in people with normal blood pressure.
Animal experiments have sentenced vitamin C supplements to relax blood vessels, which has the effect of lowering blood pressure.*
In addition, in an experiment with 29 healthy adults, taking vitamin C supplements reduced systolic blood pressure by 3.8mmHg and increased blood pressure at an average of 1.5 mmHg.
A study found that vitamin C supplements were given to adults by an average of 4.9mmHg in systolic blood pressure and an average 1.7mmHg reduction in extended blood pressure.*
As a result of this, vitamin C is almost certain to have the effect of blood pressure suppression, but it is not yet known whether the effect will continue in the long term.In addition, people with high blood pressure are not encouraged to rely solely on vitamin C.
3. Reduce the risk of heart disease
Heart disease is one of the three major adult diseases that lead to death.*
There are many factors that increase the risk of heart disease, such as high blood pressure, high blood neutral fat, and bad cholesterol LDL.Conversely, HDL with good cholesterol reduces the risk of heart disease.
Vitamin C is believed to reduce the risk of heart disease, because it reduces these risk factors.
For example, a total of 293,172 studied nine experiments that showed a 25% reduction in the risk of heart disease when taking at least 700mg of vitamin C supplements per day over 10 years.*
What’s interesting is that another 15 studies have shown that taking vitamin C from foods rather than supplements also reduced the risk of heart disease.
However, experts say it is difficult to determine whether the source of vitamin C is different from food or supplements, because taking vitamin C from food may have a healthier diet than taking vitamin C with supplements.*
In 13 studies, adults took at least 500mg of vitamin C supplements per day, reducing bad cholesterol LDL by about 7.9 mg/dL, and reducing blood neutral fat by 20.1 mg/dL.*
In short, taking 500mg of vitamin C a day may reduce your risk of heart disease.However, people who already take 500mg of vitamin C per day from food may not have this effect.
4. Reduce blood uric acid levels and reduce risk of gout
Gout is said to have 10 million patients in Japan, including reserve forces.
Especially people with long toes are suffering from severe symptoms, swelling, and severe pain.*
Gout symptoms are prone to appear in people with high uric acid levels in the blood.Uric acid is a waste product of the body, and when uric acid values are high, uric acid crystallizes and accumulates in the joints.Interestingly, some studies have pointed out that vitamin C may reduce blood uric acid levels and reduce the risk of gout.
For example, an experiment of 1,387 men found that people who took more vitamin C had lower blood uric acid levels than those who took little vitamin C.*
A separate study of 46,994 healthy men found that taking vitamin C supplements for 20 years reduced the risk of gout by 44%. *
In addition, a meta-analysis of 13 studies found that taking vitamin C supplements for 30 days lowers blood uric acid levels. *
However, although it has been known that vitamin C has the effect of lowering blood uric acid levels, the relationship with gout requires further research.
5. improve iron shortage
Iron plays various functions in the body.Especially, it is important as a material of the blood cell.
Vitamin C helps absorb iron from food to the body.Iron contained in vegetable foods is hard to absorb, but vitamin C changes it into an easy-to-absorb shape.*
This is especially important for vegetarians.
100mg vitamin C increases iron absorption rate by 67% *
As a result, it is possible to prevent anemia that tends to occur when iron in the blood is insufficient.
A study has shown that giving vitamin C supplements to 65 children with iron deficiency could improve anemia. *
6. Improve immunity
Vitamin C has many relationships with the immune system.
First, vitamin C encourages the production of white blood cells (lymphocytes and small cells) that are important for infection prevention.*
Second, vitamin C protects these white blood cells from substances such as free radicals and helps white blood cells function efficiently.
Third, vitamin C has an important role in skin defense function.Vitamin C is present in the skin and provides antioxidant function and forms a barrier to the skin.*
In addition, it is known that low vitamin C intake can also make it unhealthy.
For example, people with pneumonia tend to have low vitamin C levels.And vitamin C supplements speed up pneumonia recovery, research has found. *
7. Preventing Dementia
Dementia is a symptom that includes a decrease in thinking and memory as a result of aging.
Around the world, 35 million people have developed dementia as they age.*
Studies have shown that oxidative stress on the central nervous system (near the brain, spine, nerve) increases the risk of dementia *
People who do not normally take enough vitamin C may be able to prevent dementia by taking vitamin C supplements.However, further research is needed on the effects of actual vitamin C on neural tissue.*
Unproven Vitamin C Effects
Vitamin C has many proven effects, but the effects that are not yet known are also claimed in the world.Let’s check about them.
- Preventing colds: Vitamin C has been reported to speed up cold recovery by 8% in adults and 14% in children, but has yet to prove it.*
- Reduce the risk of cancer: There have been many studies that vitamin C reduces the risk of cancer, but no such effect has been found.*
- Preventing eye disease: It has been studied to see if vitamin C is effective for cataracts and age-related macular degeneration, but it has not been effective.(*, **, ***
- Treatment of lead poisoning: People with lead poisoning lack vitamin C in the body, but vitamin C has not resulted in the therapeutic effects of lead poisoning.*
Recommended Vitamin C Supplements
Now Foods C-1000+ Rosehip (Time Release) 100 Tablet
|1 dose: 1 grain|
|Nutritional ingredients per time||Daily intake (%)|
|Vitamin C (ascorbic acid)||1g (1,000mg)||1111%|
|Rose hip powder|
|† Daily intake is a guide.|
Now Foods vitamin C.
California Gold Nutrition, Gold C, Vitamin C, 1,000mg, 60 vegetable capsules
Now, the trial price is 333 yen.
|1 dose: 1 vegetable capsule|
|Contents: 60 times|
|Nutritional ingredients per time||Daily intake (%)|
|Vitamin C (ascorbic acid)||1,000mg||1,111%|
Vitamin C is water-soluble and should be taken from food or supplements.
Vitamin C has so many health benefits, including antioxidant action, blood pressure suppression, prevention of gout, increased iron absorption, improved immunity, and lower risk of dementia in heart disease.
If you don’t get enough vitamin C from your food, it’s a good idea to use supplements.