Vitamin C, additionally referred to as ascorbic acid, is a water-soluble important vitamin that the human physique is unable to synthesise. Subsequently, it’s essential to consumption vitamin C from dietary sources. Vitamin C performs many important physiological roles within the physique. It’s a highly effective antioxidant that helps with the prevention of illnesses corresponding to diabetes, cataracts, atherosclerosis, coronary heart illnesses, and most cancers.
Really useful Consumption of Vitamin C
In response to the Nationwide Institute of Well being (NIH), the present really helpful dietary allowance for vitamin C is as follows:
|0-6 months||40 mg||40 mg|
|7-12 months||50 mg||50 mg|
|1-3 years||15 mg||15 mg|
|4-8 years||25 mg||25 mg|
|9-13 years||45 mg||45 mg|
|14-18 years||75 mg||75 mg (pregnancy-80 mg, lactation- 115 mg)|
|19+ years||90 mg||75 mg (pregnancy-85 mg, lactation- 120 mg)|
|People who smoke require 35 mg/day extra vitamin C than non-smokers.|
Well being Advantages of Vitamin C
Fights In opposition to Free Radicals
It’s no secret that vitamin C is a strong antioxidant. Antioxidants help in strengthening the immune system. It helps to guard the cells from free radicals. Too many free radicals trigger oxidative stress that causes varied continual illnesses like most cancers, Neurodegenerative illnesses (corresponding to Alzheimer’s and Parkinson’s), Arthritis, Continual irritation and age-related eye circumstances (like cataracts and age-related macular degeneration). Vitamin C neutralises free radicals and prevents mobile harm. Research declare it has free radical scavenging and pro-oxidative elements.
Regulates Excessive Blood Strain
Vitamin C assists in lowering hypertension by performing as a diuretic. It encourages the kidneys to take away extreme sodium and water from the physique and relaxes the blood vessel partitions, reducing blood strain. Scientific research point out that taking vitamin C dietary supplements can result in a lower in each the higher (systolic) and decrease (diastolic) numbers of your blood strain studying. In easier phrases, it may possibly assist in reducing each the upper and decrease values if you measure your blood strain.
Fights Coronary heart Illnesses
Vitamin C reduces the guts illness threat by reducing excessive triglycerides or LDL levels of cholesterol. It decreases the dangers of plaque buildup in arteries, thereby stopping stroke and atherosclerosis. A extreme lack of vitamin C resulted in varied cardiovascular illnesses.
Reduces Blood Uric Acid Ranges
The physique releases uric acid as a waste product. Its excessive concentrations have the potential to crystallise and accumulate within the joints, resulting in gout. It causes horrible ache and irritation within the joints. Research counsel that vitamin C helps in lowering blood uric acid ranges and stopping gout.
Prevents Iron Deficiency
Iron absorption and iron metabolism rely on vitamin C. By combining with ferric iron to generate a chelate at an acidic pH that’s soluble on the alkaline pH of the duodenum; vitamin C helps the physique take in iron. Primarily, because of this vitamin C stops ferrous iron from oxidising to ferric iron by making the abdomen’s pH increased.
Vitamin C’s antioxidant qualities are advantageous for stopping ageing. Vitamin C boosts collagen, which prevents pores and skin sagging. When utilized to the pores and skin, it helps new collagen turnover. It additionally protects pores and skin cell protein from getting broken. Research have proved vitamin C serum helps to delay ageing and visual indicators of organic pores and skin ageing, giving your pores and skin a contemporary, vibrant, younger look.
Reduces the Danger of Most cancers
Vitamin C, as an antioxidant, helps cut back most cancers threat by neutralising dangerous free radicals that may harm DNA and result in cancerous mutations. Moreover, it helps the immune system, aiding within the elimination of cancerous cells. Whereas it’s not a direct most cancers preventative, a food regimen wealthy in vitamin C can contribute to a decreased most cancers threat by selling mobile well being and immune system performance.
Vitamin C gives a large number of well being advantages. It capabilities as a potent antioxidant, combating free radicals and defending towards continual illnesses. Moreover, it aids in regulating blood strain, reducing levels of cholesterol, and stopping plaque buildup in arteries. Vitamin C additionally lowers uric acid ranges, stopping painful circumstances like gout. It promotes iron absorption, stopping iron deficiency, and contributes to youthful pores and skin by boosting collagen manufacturing. Furthermore, its immune-boosting and DNA-protecting properties make it a helpful consider lowering most cancers threat. Total, vitamin C is a flexible nutrient that helps total well being and well-being.
10 Finest Sources of Vitamin C
Beneath are a number of the greatest sources of vitamin C.
Citrus fruits like oranges (53.2 mg/100 g), kiwis (92.7 mg/100 g), lemons (53 mg/100 g), grapefruits (31.2 mg/100 g), and cherries (7 mg/100 g) have a superb vitamin C content material. The antioxidants in citrus fruits contribute to wholesome pores and skin by combating free radicals.
Berries like strawberries (58.8 mh/100 g), blueberries (9.7 mg/100 grams), gooseberry (27.7 mg/100 g), raspberries (23 mg/100 g), blackberries (21 mg/100 g) are vitamin-c wealthy and in addition appropriate for weight-loss diets.
This candy, juicy tropical fruit with spiky, leathery pores and skin is superb in vitamin C. In response to USDA, pineapple consists of 47.8 mg/100 gms of vitamin C. It acts as an awesome addition to numerous desserts or savoury meals objects. Bromelain, present in pineapple, might have anti-inflammatory properties and help digestion.
Most individuals are unaware of the truth that bell peppers have a greater vitamin C content material than lemons and oranges. USDA states that 100 g of bell pepper comprises 128 mg of vitamin C. Subsequently, including it to your food regimen can present your physique with ample vitamin C.
Guava is a nutrient-dense tropical meals that’s wonderful so as to add to your day by day food regimen. Guavas have a superb vitamin C, antioxidants, potassium, and fibre content material. It comprises 228 mg per 100 grams. Guava is an efficient supply of dietary fibre, aiding in higher digestion and selling a sense of fullness, making it superb for weight administration.
Papaya is wealthy in vitamin C. It comprises 60.9 mg per 100 grams. There are quite a few different important vitamins in papaya. Whether or not eaten uncooked or ripe, it has potential well being advantages. You may add it to a number of dishes or desserts. Papaya supplies papain, an enzyme that aids digestion and might soothe digestive points.
Everybody loves consuming mangoes. Mangoes should not solely tasty, however this scrumptious pulpy tropical fruit has a excessive vitamin C content material. USDA states it comprises 36.4 mg of vitamin C per 100 g serving. Mangoes have an alkalising impact on the physique, which might help keep a wholesome pH stability.
Learn Extra: Mango – Advantages, Diet, Energy and Recipes
Candy, small and pulpy lychees have potential antioxidant properties that defend towards diabetes, coronary heart illnesses, cataracts, oxidative stress, sure cancers, and so forth. It’s excessive in vitamin C. There may be 71.5 mg of vitamin C in 100 g of lychees.
Tomatoes are low in energy and excessive in antioxidants. It additionally has important amino acids like valine, lysine, arginine, leucine, and so forth. There may be 17.8 mg of vitamin C in 100 grams of tomatoes. Tomatoes are wealthy in potassium, which lowers blood strain and reduces coronary heart illness threat.
Learn Extra: The Phenomenal Well being Advantages of Tomatoes
Watermelons are extra than simply water and sugar. It has quite a few important vitamins that provide all kinds of well being advantages. Furthermore, it’s excessive in antioxidants and nutritional vitamins. The vitamin C content material of watermelon is excessive. In response to USDA, 100 grams of watermelon consists of 8.1 mg of vitamin C.
Learn Extra: Watermelon – Advantages, Diet and Wholesome Recipes
Strawberries, blueberries, gooseberries, raspberries, and blackberries supply a vitamin C increase, making them appropriate for weight-loss diets. Low in energy, tomatoes include 17.8 mg of vitamin C per 100 grams and are excessive in antioxidants. Papaya, with 60.9 mg of vitamin C per 100 grams, gives varied well being advantages and flexibility in cooking. A nutrient-dense tropical fruit, guava comprises a outstanding 228 mg of vitamin C per 100 grams. Oranges, kiwis, lemons, grapefruits, and cherries are wealthy in vitamin C, with various content material ranges.
Dangers of Vitamin C Overdose
There are hardly any dangers related to vitamin C-rich meals. Vitamin C overdose can be uncommon as a result of since it’s water soluble, the physique excretes the additional quantities inside a number of hours. Nonetheless, if one takes vitamin C dietary supplements, doable dangers of overdose might happen. Overdose might result in signs corresponding to digestive misery and kidney stones. Furthermore, sufferers who’re extra susceptible to kidney stones should be cautious with their vitamin C consumption.
Vitamin C uncomfortable side effects are uncommon as a result of since it’s water soluble, the physique excretes the additional quantities inside a number of hours. Nonetheless, overdose might happen by taking vitamin C dietary supplements. Which will result in digestive misery. Furthermore, sufferers who’re extra susceptible to kidney stones should be cautious with their vitamin C consumption.
Warmth can cut back the effectiveness of vitamin C because it’s notably heat-sensitive. To protect the dietary worth of meals or dietary supplements that include these nutritional vitamins, it’s greatest to keep away from high-temperature cooking or storage. As a substitute, take into account incorporating it into your food regimen in contemporary kind.
So, if you’re making lemon tea or poha and need to add lemon it needs to be added because the final step to get the utmost profit.
The Closing Phrase
Vitamin C has quite a few helpful roles within the human physique. It assists in stopping mobile harm, cancers, and pores and skin ageing, prevents free radical harm, enhances wound therapeutic, and boosts the immune system. Well being consultants counsel vitamin C additionally treats colds, flu, allergic reactions, movement illness, and so forth. There are numerous contemporary fruit and veggies excessive in vitamin C content material which are an excellent match on your food regimen to satisfy the day by day vitamin C necessities. Nonetheless, keep in mind that vitamin C is warmth delicate; due to this fact, cooking will cut back the vitamin C content material.
Disclaimer: The aim of this text is simply to disperse information and lift consciousness. It doesn’t intend to exchange medical recommendation from professionals. For additional info, please contact our licensed nutritionists Right here.
Ceaselessly Requested Questions
Q. What’s vitamin C, and why is it important for the physique?
A. Vitamin C is also called ascorbic acid. It’s a water-soluble vitamin. It’s a potent antioxidant and has a number of well being advantages. The human physique is unable to synthesise it. Subsequently, it’s essential to consumption vitamin C from dietary sources.
Q. What are the first pure sources of vitamin C?
A. There are numerous pure sources of vitamin C. They’re kiwi, bell peppers, guavas, oranges, tomatoes, lemons, mangoes, papayas, and so forth. Berries are additionally very excessive in vitamin C content material. Some examples embody strawberry, blackberry, gooseberry, and blueberry.
Q. Can vitamin C assist increase the immune system?
A. Definitely, vitamin C promotes the exercise of white blood cells (WBC). It’s also a strong antioxidant.
Q. How does vitamin C contribute to pores and skin well being?
A. Vitamin C’s antioxidant qualities are advantageous to pores and skin well being. Furthermore, vitamin C boosts collagen and prevents your pores and skin from sagging. It additionally delays seen indicators of organic pores and skin ageing.
Q. Are there potential advantages of vitamin C for wound therapeutic?
A. Vitamin C has wound-healing properties. It’s concerned in all phases of wound therapeutic because it performs an important position in neutrophil apoptosis and clearance. Furthermore, it has potential contributions in the direction of tissue therapeutic, restore and regeneration.
Q. Can vitamin C act as an antioxidant within the physique?
A. Definitely, vitamin C is an antioxidant that protects the physique from oxidative stress. It additionally fights towards free radical harm. Research have demonstrated vitamin C to be an efficient antioxidant that takes half in varied important capabilities to defend the physique from dangerous microbes.
Q. Does vitamin C assist in the absorption of iron from plant-based sources?
A. Well being consultants, dieticians, and scientists declare that vitamin C boosts iron absorption within the physique from plant sources. For instance, it helps with iron absorption from oranges, kiwis, guavas, bell peppers, strawberries, tomatoes, and papaya.
Q. Are there hyperlinks between vitamin C and cardiovascular well being?
A. Completely! Vitamin C reduces excessive triglycerides or LDL levels of cholesterol. It decreases the dangers of plaque buildup in arteries.
Q. What position does vitamin C play in collagen manufacturing?
A. Research declare vitamin C will increase collagen sort 1. Collagen is important for good pores and skin well being. When topically utilized to the pores and skin, it helps new collagen manufacturing.
Q. Can vitamin C help eye well being and forestall age-related imaginative and prescient points?
A. Definitely, vitamin C can help eye well being and forestall age-related imaginative and prescient points, in keeping with research. It helps forestall cataracts, protects eyes towards UV mild harm, and avoids age-related macular degeneration.
Q. Are there potential cognitive advantages of vitamin C for mind well being?
A. Research have proven the potential cognitive advantages of vitamin C for mind well being. It promotes psychological alertness, response time, focus, and reminiscence.
Q. Can vitamin C assist cut back the danger of sure continual illnesses?
A. Completely! Vitamin C prevents and treats varied illnesses corresponding to diabetes, coronary heart illness, most cancers, and so forth. Well being consultants counsel vitamin C additionally treats colds, flu, allergic reactions, movement illness, and helps in strengthening the immune system and helps wound therapeutic.
Q. Are there interactions or uncomfortable side effects of extreme vitamin C consumption?
A. Vitamin C uncomfortable side effects are uncommon as a result of since it’s water soluble, the physique excretes the additional quantities inside a number of hours. Nonetheless, overdose might happen by taking vitamin C dietary supplements. Which will result in digestive misery. Furthermore, sufferers who’re extra susceptible to kidney stones should be cautious with their vitamin C consumption.
Q. How does vitamin C evaluate to different nutritional vitamins and dietary supplements for well being?
A. Vitamin C has highly effective antioxidants that forestall free radical harm to the cells. Vitamin C dietary supplements are extra lively, much less poisonous, and readily absorbable by the physique.
Q. What’s the really helpful day by day consumption of vitamin C for adults and youngsters?
A. The precise worth will depend on the age and gender of the person. The really helpful vitamin C for 7 to 12 months is 50 mg. For 1 to three years, it’s 15 mg. For 4 to eight years, it’s 25 mg; for 9 to 13 years, it’s 45 mg. For 14 to 18 years, it’s 75 mg (each female and male). For adults above 19 years, 90 mg for males and 75 mg for females.