(BeWellBuzz) Matters of the heart are risky. Even the fittest person needs to take good care of the heart because cardiovascular disease is almost like an animal on prowl. A little negligence and you could end up suffering from it. Hypertension is often the beginning of this dilemma. In fact, research has proved that one doesn’t even need to be a victim of hypertension to be affected by bad cardiovascular health. Even a spike in blood pressure could render a person susceptible. And considering almost 30% of adults in the US suffer from high blood pressure, it is even more alarming. But there’s good news for anyone that’s likely to be at the receiving end. In short, Vitamin C.
Vitamin C and high blood pressure – what’s the connection?
A study undertaken by researchers at the John Hopkins University School of Medicine has revealed that Vitamin C can actually work towards reducing blood pressure. The fact that Vitamin C supplements can lower blood pressure moderately was the crux. The study, featured in the American Journal of Clinical Nutrition, suggests that blood pressure can indeed come down if Vitamin C is taken in a quantity higher than the prescribed daily amount.
The findings of this study is based on the meta-analysis of 29 different previously published clinical attempts. All these trials is said to have reported values of diastolic or systolic blood pressure and considered Vitamin C intake to be ineffective. As part of this all-new analysis, researchers have stumbled upon a number of results. For one, the intake of about 500 milligrams of Vitamin C every day has the potential to record reduce blood pressure on the sphygmomanometer – by about 3.84 millimeters of mercury. . This means that for this kind of blood pressure reduction one needs to consume about five times the recommended daily value. As against 500 milligrams in the study, the recommended daily intake of Vitamin C stands at 90 milligrams. The study also went a step ahead – it analyzed cases where hypertension was a health concern. In these instances, the study found, the blood pressure dropped by almost 5 millimeters of mercury.
How does Vitamin C lower blood pressure?
With multiple physiological and biological positives, Vitamin C can lower blood pressure. But how? Scientists seem to have figured that out. Vitamin C is a natural diuretic. So an intake which is higher than the recommended daily value forces the kidney to cleanse out more water and sodium than it usually does. This reduces pressure on the walls of the blood vessels and in turn, blood pressure reduces.
Where can you get your Vitamin C from?
You can get your quota of Vitamin C from multiple sources. But it’s always good to figure out if the source would work well for you. For example, a lot of health experts think there’s no harm done in taking organic Vitamin C supplements. However, they also warn against the diuretic properties of the vitamin. But if you still want to take supplements, depending on a non-acidic form may be more advisable. On the other end of the spectrum, though, there are experts who advise the use of supplements only if research comes out with appropriate proof. For example, researchers at the John Hopkins University are of the opinion that some evidence should actually point to the fact that supplements are better than drugs available in the market.
If multiple opinions are a source of dilemma for you, you could simply choose to go the natural way. There are a number of fruits and vegetables that are rich in Vitamin C. Kiwis, oranges, red cabbages, bell peppers, and tomatoes are a few rich sources from where you can source your Vitamin C. But even after you’ve decided on your Vitamin C source, the question still remains – how much of it should you take?
How much of Vitamin C should you take?
The American Dietetic Association states that it’s best to incorporate a number of fruits and vegetables into your diet to meet your daily need of Vitamin C. Eat half a cup of red cabbage and you’ll get 40 mg of Vitamin C into your system. Similarly, a cup of tomato juice can give you about 45 mg of Vitamin C. Take a cup of cantaloupe and that’ll give you about 59 mg of Vitamin C. Half a cup of green pepper contains 60 mg while a cup of cooked broccoli ensures 74 mg. Snack on a medium Kiwi and you can get a dose of 70 mg of Vitamin C into your system. For higher doses of the vitamin, stick to red pepper and orange juice. While half a cup of red pepper would mean 95 mg of Vitamin C, one full cup of orange juice would get you about 97 mg.
The best part about Vitamin C is that it’s versatile. Apart from hearth health, it ensures relief from stress and colds too. But the statistics available are hopeful. According to the American Journal of Clinical Nutrition, people with traces of Vitamin C in their blood face 42% less risk of stroke compared to those who don’t. Take your daily dose of Vitamin C and live a happy, healthy life!