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 reminiscent of diabetes, cataracts, atherosclerosis, coronary heart illnesses, and most cancers.
Advisable Consumption of Vitamin C
In response to the Nationwide Institute of Well being (NIH), the present really useful 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 numerous persistent illnesses like most cancers, Neurodegenerative illnesses (reminiscent of Alzheimer’s and Parkinson’s), Arthritis, Continual irritation and age-related eye situations (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 components.
Regulates Excessive Blood Stress
Vitamin C assists in decreasing 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 stress. 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 stress studying. In easier phrases, it could assist in reducing each the upper and decrease values once you measure your blood stress.
Fights Coronary heart Ailments
Vitamin C reduces the center illness danger 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 numerous 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 recommend that vitamin C helps in decreasing blood uric acid ranges and stopping gout.
Prevents Iron Deficiency
Iron absorption and iron metabolism rely upon 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. Basically, because of this vitamin C stops ferrous iron from oxidising to ferric iron by making the abdomen’s pH larger.
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, vivid, younger look.
Reduces the Danger of Most cancers
Vitamin C, as an antioxidant, helps scale back most cancers danger 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 eating regimen wealthy in vitamin C can contribute to a lowered most cancers danger by selling mobile well being and immune system performance.
Vitamin C affords a mess of well being advantages. It features as a potent antioxidant, combating free radicals and defending in opposition to persistent illnesses. Moreover, it aids in regulating blood stress, reducing levels of cholesterol, and stopping plaque buildup in arteries. Vitamin C additionally lowers uric acid ranges, stopping painful situations 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 precious consider decreasing most cancers danger. Total, vitamin C is a flexible nutrient that helps total well being and well-being.
10 Finest Sources of Vitamin C
Beneath are among the finest 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 wonderful vitamin C content material. The antioxidants in citrus fruits contribute to wholesome pores and skin by combating free radicals.
Learn Extra: Citrus Superpower: Humble fruits full of goodness
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 great in vitamin C. In response to USDA, pineapple consists of 47.8 mg/100 gms of vitamin C. It acts as a terrific addition to numerous desserts or savoury meals gadgets. Bromelain, present in pineapple, might have anti-inflammatory properties and assist 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 accommodates 128 mg of vitamin C. Subsequently, including it to your eating regimen can present your physique with ample vitamin C.
Guava is a nutrient-dense tropical meals that’s superb so as to add to your each day eating regimen. Guavas have a wonderful vitamin C, antioxidants, potassium, and fibre content material. It accommodates 228 mg per 100 grams. Guava is an effective supply of dietary fibre, aiding in higher digestion and selling a sense of fullness, making it splendid for weight administration.
Papaya is wealthy in vitamin C. It accommodates 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 may soothe digestive points.
Everybody loves consuming mangoes. Mangoes will not be solely tasty, however this scrumptious pulpy tropical fruit has a excessive vitamin C content material. USDA states it accommodates 36.4 mg of vitamin C per 100 g serving. Mangoes have an alkalising impact on the physique, which will help preserve a wholesome pH stability.
Learn Extra: Mango – Advantages, Vitamin, Energy and Recipes
Candy, small and pulpy lychees have potential antioxidant properties that shield in opposition to diabetes, coronary heart illnesses, cataracts, oxidative stress, sure cancers, and so on. 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 on. There may be 17.8 mg of vitamin C in 100 grams of tomatoes. Tomatoes are wealthy in potassium, which lowers blood stress and reduces coronary heart illness danger.
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.
Strawberries, blueberries, gooseberries, raspberries, and blackberries supply a vitamin C enhance, making them appropriate for weight-loss diets. Low in energy, tomatoes comprise 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, affords numerous well being advantages and flexibility in cooking. A nutrient-dense tropical fruit, guava accommodates 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 also be uncommon as a result of since it’s water soluble, the physique excretes the additional quantities inside a couple of hours. Nevertheless, if one takes vitamin C dietary supplements, potential dangers of overdose might happen. Overdose might result in signs reminiscent of digestive misery and kidney stones. Furthermore, sufferers who’re extra vulnerable to kidney stones have to be cautious with their vitamin C consumption.
Vitamin C unwanted effects are uncommon as a result of since it’s water soluble, the physique excretes the additional quantities inside a couple of hours. Nevertheless, overdose might happen by taking vitamin C dietary supplements. That will result in digestive misery. Furthermore, sufferers who’re extra vulnerable to kidney stones have to be cautious with their vitamin C consumption.
Warmth can scale back the effectiveness of vitamin C because it’s significantly heat-sensitive. To protect the dietary worth of meals or dietary supplements that comprise these nutritional vitamins, it’s finest to keep away from high-temperature cooking or storage. As an alternative, think about incorporating it into your eating regimen in contemporary type.
So, in case you are making lemon tea or poha and need to add lemon it ought to be added because the final step to get the utmost profit.
The Ultimate Phrase
Vitamin C has quite a few useful 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 specialists recommend vitamin C additionally treats colds, flu, allergy symptoms, movement illness, and so on. There are numerous contemporary fruit and veggies excessive in vitamin C content material which are a very good match on your eating regimen to satisfy the each day vitamin C necessities. Nevertheless, keep in mind that vitamin C is warmth delicate; subsequently, cooking will scale back the vitamin C content material.
Disclaimer: The aim of this text is simply to disperse data and lift consciousness. It doesn’t intend to interchange medical recommendation from professionals. For additional data, 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 referred to as 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 on. Berries are additionally very excessive in vitamin C content material. Some examples embrace strawberry, blackberry, gooseberry, and blueberry.
Q. Can vitamin C assist enhance the immune system?
A. Actually, 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 a vital 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. Actually, vitamin C is an antioxidant that protects the physique from oxidative stress. It additionally fights in opposition to free radical harm. Research have demonstrated vitamin C to be an efficient antioxidant that takes half in numerous important features to defend the physique from dangerous microbes.
Q. Does vitamin C assist in the absorption of iron from plant-based sources?
A. Well being specialists, 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 kind 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 assist eye well being and forestall age-related imaginative and prescient points?
A. Actually, vitamin C can assist eye well being and forestall age-related imaginative and prescient points, in response to research. It helps stop cataracts, protects eyes in opposition to 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 scale back the chance of sure persistent illnesses?
A. Completely! Vitamin C prevents and treats numerous illnesses reminiscent of diabetes, coronary heart illness, most cancers, and so on. Well being specialists recommend vitamin C additionally treats colds, flu, allergy symptoms, movement illness, and helps in strengthening the immune system and helps wound therapeutic.
Q. Are there interactions or unwanted effects of extreme vitamin C consumption?
A. Vitamin C unwanted effects are uncommon as a result of since it’s water soluble, the physique excretes the additional quantities inside a couple of hours. Nevertheless, overdose might happen by taking vitamin C dietary supplements. That will result in digestive misery. Furthermore, sufferers who’re extra vulnerable to kidney stones have to 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 stop free radical harm to the cells. Vitamin C dietary supplements are extra energetic, much less poisonous, and readily absorbable by the physique.
Q. What’s the really useful each day consumption of vitamin C for adults and youngsters?
A. The precise worth is determined by the age and gender of the person. The really useful 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.