Vitamin C, also known as ascorbic acid is a water-soluble vitamin, found in citrus and other fruits, berries, and vegetables. It is needed for normal growth and development. It also acts as an antioxidant.
Benefits of Vitamin C:
Helps in the Growth and Repair of Body:
Vitamin C is needed for the growth and repair of tissues in all parts of your body. It is required to form an important protein called collagen, which is found in the skin, tendons, ligaments, blood vessels, cornea, cartilage, bones, and gut.
Helps in Wound Healing:
Vitamin C is needed for healing wounds, and for repairing and maintaining bones and teeth.
Helps in Iron Absorption:
It helps in the absorption of iron and some healthcare professionals recommend taking vitamin C supplements with iron tablets to improve absorption in people with iron deficiency anemia.
Boosts Immunity:
Vitamin C is required for the proper functioning of the immune system.
Acts as an Antioxidant:
Vitamin C is one of many antioxidants that can protect against damage caused by harmful molecules called free radicals. Free radicals can build up and contribute to the development of health conditions such as cancer, heart disease, and arthritis.
Helps to Prevent Cancers:
May Help Reduce the Risk of Certain Cancers. A lot of research has investigated the role of antioxidants, including vitamin C, in cancer care and prevention.
Prevents Cold and Flu:
Vitamin C improves immunity which helps to prevent cold and flu.
There is good evidence taking vitamin C for colds and flu can reduce the risk of developing further complications, such as pneumonia.
May Lower Blood Pressure:
Studies have shown that vitamin C may help lower blood pressure. However, people with high blood pressure should not rely on vitamin C alone for treatment.
Good For Cardiovascular Health:
Vitamin C may benefit cardiovascular health as it has antioxidant properties, helps widen the blood vessels, improves nitric oxide production, and helps reduce plaque instability in atherosclerosis.
This could help protect against heart disease and hypertension.
Lowers Risk of Eye Diseases:
Vitamin C may help lower the risk of cataracts and slow the progression of age-related macular degeneration.
Reduces Risk of Allergies:
Vitamin C acts as a natural antihistamine by reducing the amount of histamine your body produces in response to an allergen. It might help reduce mild symptoms like sneezing, runny nose, congestion, and watery eyes due to allergic rhinitis.
Anti-inflammatory Properties:
Vitamin C has potent anti-inflammatory properties that can help reduce the inflammation in the sinuses, leading to relief from pain, pressure, and congestion.
DAILY RECOMMENDED AMOUNT OF VITAMIN C:
The recommended amount of vitamin C per day in adults (men) is 90 mg and in adults (women) is 75 mg.
Pregnant women need 85 mg of vitamin C per day.
Breastfeeding women require 120 mg of vitamin C per day.
People who smoke need 35 mg more vitamin C per day than nonsmokers. As smoke causes damage so increased amount of vitamin C is needed by the body to repair damage caused by free radicals.
Factors Causing Vitamin C Deficiency:
Poor diet
Smoking
Excessive alcohol intake
Effects of Deficiency of Vitamin C:
Deficiency of vitamin C results in various health issues.
People who get little or no vitamin C (below about 10 mg per day) for many weeks can become vitamin C deficient.
A deficiency of vitamin C results in scurvy, symptoms are fatigue, depression, and connective tissue defects (eg, gingivitis, petechiae, rash, internal bleeding, and impaired wound healing). In infants and children, bone growth may be impaired.
The cartilage of the joints is primarily made of collagen and therefore low levels of vitamin C result in less padding around the bone areas which ultimately leads to painful joints. This also results in inflammation and swelling around the joints.
Lack of vitamin C can cause your skin to become dry and damaged as vitamin C is essential for healthier-looking skin
People deficient in vitamin C can have slow wound healing.
A vitamin C deficiency results in poor immunity and a higher risk of infection, including serious illnesses like pneumonia.
Vitamin C Rich Foods :
Kakadu Plum:
It contains up to 2,907 mg of vitamin C per 100 g. This makes it the richest known source of vitamin.
Orange:
Orange provides 70–90 mg of vitamin C.
Grapefruit:
Grapefruit contains 80–100 mg of vitamin C.
Lemon:
30–40 mg of vitamin C is found in lemons.
Guava:
One fresh guava is packed with anywhere from 73 mg to 247 mg of vitamin C.
Parsley:
8 gm of fresh parsley contains 10 mg of vitamin C.
Strawberry:
Strawberries contain 59 mg of vitamin C per 100 g. One cup of strawberry slices delivers 97 mg of vitamin C.
Lychee:
One lychee provides 7mg of Vitamin C.
Kiwifruit:
kiwis provide 92.7 mg of vitamin C per 100g.
Papaya:
One cup (145 g) of papaya provides 88 mg of vitamin C.
Blackcurrants:
These provide 160mg per 80g serving (cupped handful) or 200mg per 100g.
Broccoli:
1 cup, chopped provides 80 mg of vitamin C.
Cauliflower:
It (1 cup, chopped) contains 48 mg of vitamin C.
Tomatoes:
1⁄2 cup, cooked (120 g) contains 27.4 mg of vitamin C.
Red Bell Peppers:
These have 1.5 times more vitamin C than their green counterparts.
Vitamin C is a water-soluble vitamin. It is not stored in the body, so overdose is not a concern. But it's still important not to exceed the safe upper limit of 2,000 milligrams a day to avoid stomach upset and diarrhea.
All the best!
