Vitamin C has long been considered an essential nutrient for human health. With antioxidant properties, increased resistance and supporting collagen production, this vitamin plays an important role in protecting the body against many health problems.
According to the UK National Health Service (NHS), adults aged 19 to 64 need about 40mg of vitamin C per day, which can be easily supplemented through a diet rich in vegetables and fruits.
Vitamin C not only helps reduce the harmful effects of free radicals but also strengthens the immune system, helping the body fight inflammation and recover faster from disease.
Here are some common health problems that vitamin C can help control:
Common cold
Vitamin C is not a "shield" to prevent colds in everyone, but it shows special effects in people who are under great physical pressure such as athletes or heavy workers.
Supplementing 250mg to 1g of vitamin C per day can help reduce the risk of colds in this group by half.
Regular consumption of vitamin C also helps shorten the duration of the disease. Some studies show that vitamin C can reduce cold spells by 8% in adults and 14% in children if supplemented before symptoms appear.
Cardiovascular disease
Vitamin C is a powerful antioxidant that helps protect blood vessels and the heart from the harmful effects of oxidative stress. The appearance of free radicals can damage the artery walls, contributing to the formation of fatty plaque, which is a risk factor for atherosclerosis and stroke.
Higher vitamin C levels are associated with improved blood vessel function and a reduced risk of stroke. Thanks to its ability to reduce inflammation and improve cholesterol, vitamin C becomes an important nutrient in supporting cardiovascular health.
High blood pressure
Another notable benefit is that vitamin C can help lower blood pressure. With the ability to protect and relax blood vessels, vitamin C reduces damage caused by free radicals and increases nitric oxide production.
This substance helps blood vessels expand naturally, making blood circulate more easily and blood pressure improve.
Natural sources of vitamin C:
- NHS recommends vitamin C supplementation mainly through food. Sources rich in vitamin C include:
- Citrus fruits: oranges, lemons, grapefruits; strawberries, broccoli, Brussels sprouts, potatoes
Supplementing a variety of foods helps ensure the body receives enough vitamin C every day, supports comprehensive health and reduces the risk of disease.
(The article is for reference only, not a replacement for professional medical advice. Always consult your doctor if you have health questions).
