Vitamin C, also known as ascorbic acid, is a water-soluble nutrient. This means it mixes in water and is supplied to the body’s tissues, but it is not effectively stored, thus it must be consumed on a regular basis via food or supplements.
Nutrition Sources Of Vitamin C
Vitamin C has long been used as a nutritional supplement and is recognized as one of the most well-known and sought-after nutrients.
It is found in fruits and vegetables, which are considered dietary sources. Vitamin C, as an antioxidant, safeguards cells from free radical damage, which is caused when the body converts food into energy. Air pollution, cigarette smoke, and UV light all expose people to free radicals.
Tip: Increase your consumption of fermented veggies.
Benefits Of Vitamin C
Vitamin C has been found to be beneficial in preventing the common cold, hypertension, scurvy, and cataracts, slowing the ageing process, improving mood, lowering cholesterol, supporting a healthy cardiovascular system, enhancing the immune system, and reducing the risk of food and seasonal allergies. Vitamin C is recognised as a potent antioxidant due to its numerous health advantages.
Scurvy is a progressive illness that damages the body’s tissue development. It also weakens bones and damages blood vessels and tissues. Many fishermen and sailors battled from Vitamin C insufficiency prior to the discovery of supplements and the progress of modern science since they did not have access to fresh food, which is responsible for illnesses. Scurvy is characterised by hair loss, tooth decay, and brittle nails.
Helps With Hypertension
Vitamin C promotes healthy blood flow throughout the body. Because it is high in antioxidants, it helps to keep blood pressure in balance and avoids hypertension, which can be deadly in some cases and lead to blood vessel rupture or blockage. It is critical to encourage hypertension patients to consume more Vitamin C.
Reduces The Aeging Process
Vitamin C is necessary for the body’s collagen formation. Even in old age, collagen keeps skin elastic and pliable, as well as muscles. Vitamin C, as an antioxidant, makes the body appear younger on the outside and inside, as well as slowing the onset of indications of ageing.
According to studies, a high level of Vitamin C in plasma contributes to enhancing heart health and reducing the risk of cardiovascular disease. It relaxes strained arteries, allowing for better blood flow and reducing the risk of heart attacks right away.
Tip: Pureed or grated fruits and vegetables can be added to muffins and soup dishes.
Vitamin C And Health
Vitamin C is a potent antioxidant that may neutralise damaging free radicals and helps to manage infections and repair wounds. Collagen is a fiber protein found within connective tissue that is woven across the body’s many systems, including the nervous, immunological, bones, cartilage, blood, and others. The vitamin aids in the production of numerous hormones and chemical transmitters that are important for the brain and nerves.
Vitamin C has been shown in studies to neutralise free radical particles, which could cause cell harm if consumed in excess. Vitamin C also helps the body’s immune system by increasing white blood cell activity.
Tip: Vitamin C is rapidly absorbed in both food and tablet form, and it can help with iron absorption when ingested simultaneously.
Food Sources Of Vitamin C
Vitamin C is necessary for a variety of functions, including the immune system, connective tissue, and heart and blood vessel health. It’s possible that not obtaining enough of this vitamin can be harmful to your health. Vitamin C-rich foods are an important part of a healthy diet and disease prevention strategy.
The richest providers of Vitamin C are fruits and vegetables. Foods like oranges, lemon, kiwi and grapefruit, tomatoes, guavas, strawberries, papayas, bell peppers, white potatoes, vegetables like brussels sprouts, cauliflower, broccoli, cabbage, etc.
The daily requirements should be met if you eat any of the items mentioned above.
Tip: On all of your sandwiches and wraps, add dark lettuce, tomatoes, and shredded broccoli.
Vitamin C: Signs Of Deficiency
Vitamin C deficiency is caused by a lack of vitamin C-rich fruits and vegetables, as well as smoking. It has the potential to reduce antioxidant protection and, over time, the effectiveness of other vitamin C functions in the body.
The Recommended Dietary Allowance (RDA) for Vitamin C is 90 milligrams for males and 75 milligrams for women. Nutritionists recommend daily consumption of 400 milligrams for healthy individuals to maintain appropriate concentrations in the body and cells.
The most prevalent indicators of a deficit are listed below –
- Hair loss
- Wounds on the skin healing slowly.
- Bleeding and bruising of ruptured blood vessels causing skin patches.
- Anemia due to a lack of iron
Tip: Always have diced fruits and vegetables available for a fast snack.
Vitamin C Is Enough
The significance of vitamin C in immunity is arguably the most well-known. Vitamin C is a vitamin that humans must obtain from our diet, preferably from a range of whole foods such as fruits and vegetables. It is necessary for a variety of physical processes, including immunity and skin health, and it may help avoid various chronic diseases, so eating your recommended daily supply can help ensure that your body is functioning properly.
Tip: Raw vegetables are delicious with hummus, low-fat dips, and salsas.
Vitamin C in Your Diet
Vitamin C can be taken in a variety of ways:
- Increase your fruit and vegetable consumption. Vitamin C is present in all fruits and vegetables in some form. Some fruits and vegetables, however, contain more of this vitamin than others.
- Add some spices. Fresh thyme, for example, contains three times the levels of vitamin C present in oranges. Vitamin C is also found in fresh parsley.
- Vitamin C is abundant in many beverages. For a mid-afternoon snack, try a glass of orange or tomato juice. Or blend a smoothie using vitamin C-rich fruits and vegetables.
- Heat and light may both break down vitamin C. Cooking at high temperatures or for lengthy periods of time might weaken the vitamin.
Tip: Berries can be added fresh or frozen to muffins, pancakes, cereal, and salads.
Vitamin C: Side Effects
Vitamin C being water-soluble, cannot be stored in the body. If you take more than your body requires, the excess is eliminated through urine. The majority of people are generally safe when it comes to vitamin C. This is particularly true if you obtain it through meals rather than supplements.
People who take vitamin C supplements are more likely to consume too much of it and have adverse effects, the most prevalent of which are stomach issues. However, eating excessive doses of vitamin C might have more significant repercussions, such as iron overload and kidney stones.
Tip: It is advisable to consult with your doctor before taking supplements.
Q. What is good vitamin C for?
A. Collagen, an important protein found in skin, nails, and hair, requires vitamin C, also known as ascorbic acid. Wound healing, iron absorption, and immunological function all benefit from vitamin C.
Q. Is it good to have vitamin C every day?
A. Adults should consume 65 to 90 milligrammes of vitamin C per day, ideally from foods high in the vitamin. You can also take vitamin C in the form of a supplement or multivitamin.
Q. Which fruit is highest in vitamin C?
A. Guavas with 126 mg (209% DV) of vitamin C per guava (55 g) are high in vitamin C and can give you all your daily vitamin C demands in just one fruit.
Q: What is the best time to take vitamin C?
A. Vitamin C can be taken anytime, except on an empty stomach to avoid irritations.