Ascorbic acid is water-soluble and is found in many fruits and vegetables, including oranges, strawberries, kiwi, bell peppers, broccoli, kale and spinach.

The recommended daily intake for vitamin C is 75 mg for women and 90 mg for men.

While it’s generally recommended to get your vitamin C intake from foods, many people turn to supplements to meet their needs.

Here are 7 scientifically proven benefits of ascorbic acid (vitamin C):

The necessity of ascorbic acid for the body

1) Ascorbic acid can reduce the risk of chronic diseases

Ascorbic acid is a powerful antioxidant that can boost your body’s natural defenses.

Antioxidants are molecules that strengthen the immune system. They do this by protecting cells from harmful molecules called free radicals.

When free radicals accumulate, they can create a condition called oxidative stress, which is linked to many chronic diseases.

Studies show that consuming more vitamin C can increase your blood antioxidant levels by up to 30%. It helps the body’s natural defenses fight inflammation.

2) Ascorbic acid can help control high blood pressure

About a third of adults have high blood pressure. High blood pressure puts you at risk for heart disease, which is the leading cause of death worldwide.

Studies have shown that ascorbic acid can help lower blood pressure in people with and without hypertension.

A study shows that taking vitamin C supplements relaxes the blood vessels that carry blood away from the heart and also helps lower blood pressure levels.

3) Ascorbic acid can reduce the risk of heart diseases

Heart disease is the leading cause of death worldwide. Many factors increase the risk of heart disease, including high blood pressure, high levels of triglycerides, or bad cholesterol (LDL), and low levels of HDL (good) cholesterol.

Ascorbic acid can help reduce these risk factors and reduce the risk of heart disease.

For example, an analysis of nine studies with a total of 293,172 participants found that after 10 years, people who consumed at least 700 mg of ascorbic acid per day were 25 percent less likely to develop heart disease than those who took ascorbic acid supplements.

Interestingly, another analysis of 15 studies found that vitamin C intake from foods—not supplements—was associated with a reduced risk of heart disease.

4) Ascorbic acid can reduce blood uric acid levels and help prevent gout attacks

Gout is a type of arthritis that affects approximately 4% of adults.

This disease is extremely painful and involves inflammation of the joints, especially the joints of the big toes. People with gout experience swelling and sudden, severe attacks of pain.

Symptoms of gout appear when there is too much uric acid in the blood. Uric acid is a waste product produced by the body. At high levels, it can crystallize and deposit in the joints.

Interestingly, several studies have shown that ascorbic acid can help reduce uric acid in the blood, thereby protecting against gout attacks.

For example, a study of 1387 men showed that those who consumed the most vitamin C had significantly lower blood uric acid levels than those who consumed the least.

5) Ascorbic acid helps prevent iron deficiency

Iron is an important nutrient that has many functions in the body. It is essential for making red blood cells and transporting oxygen throughout the body.

Vitamin C supplements can help improve dietary iron absorption. Ascorbic acid helps convert poorly absorbed iron, such as plant sources of iron, into a form that is more easily absorbed.

This is especially beneficial for people on a meat-free diet, as meat is a major source of iron. In fact, just 100 mg of ascorbic acid can improve iron absorption by 67%.

As a result, ascorbic acid can help reduce the risk of anemia in people prone to iron deficiency.

6) Ascorbic acid strengthens immunity

One of the main reasons for people to use ascorbic acid is to strengthen the immune system, because ascorbic acid plays a role in many parts of the immune system.

First, ascorbic acid helps produce white blood cells known as lymphocytes and phagocytes, thereby helping to protect the body against infection.

Second, ascorbic acid helps these white blood cells function more effectively while protecting against damage from potentially harmful molecules such as free radicals.

Third, ascorbic acid is an essential part of the skin’s defense system. It is actively transported to the skin, where it can act as an antioxidant and help strengthen skin barriers.

Studies have also shown that taking ascorbic acid can shorten wound healing time.

7) It protects your memory and thinking as you age

Dementia is a broad term used to describe symptoms of impaired thinking and memory.

The disease affects more than 35 million people worldwide and usually occurs among the elderly.

Studies show that oxidative stress and inflammation near the brain, spine, and nerves (collectively known as the central nervous system) can increase the risk of dementia.

Ascorbic acid is a powerful antioxidant. Low levels of this vitamin are associated with impaired ability to think and remember. Several studies have also shown that people with dementia may have lower vitamin C levels.

Additionally, high intake of ascorbic acid from food or supplements has been shown to have a protective effect on thinking and memory with age.

Conclusion

Ascorbic acid (vitamin C) is a water-soluble vitamin that must be obtained from diet or supplements.

It is also associated with many impressive health benefits, such as increasing antioxidant levels, lowering blood pressure, protecting against gout attacks, improving iron absorption, boosting immunity, and reducing the risk of heart disease and dementia.

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