Discover Its Significance To Well being: HealthifyMe

November 9, 2023

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Vitamin C, additionally known as ascorbic acid, is a water-soluble important vitamin that the human physique is unable to synthesise. Due to this fact, 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 ailments resembling diabetes, cataracts, atherosclerosis, coronary heart ailments, and most cancers.

Really helpful Consumption of Vitamin C

In accordance with the Nationwide Institute of Well being (NIH), the present really useful dietary allowance for vitamin C is as follows:

Age	Male	Feminine
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 robust 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 persistent ailments like most cancers, Neurodegenerative ailments (resembling 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 Strain

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, decreasing 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 could actually assist in decreasing each the upper and decrease values whenever you measure your blood strain.

Fights Coronary heart Ailments

Vitamin C reduces the guts illness threat by decreasing 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 ailments.

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 decreasing blood uric acid ranges and stopping gout.

Prevents Iron Deficiency

Iron absorption and iron metabolism depend 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.

Slows Ageing

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 recent, 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 eating regimen wealthy in vitamin C can contribute to a diminished most cancers threat by selling mobile well being and immune system performance.

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Vitamin C gives a mess of well being advantages. It features as a potent antioxidant, combating free radicals and defending towards persistent ailments. Moreover, it aids in regulating blood strain, decreasing 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 invaluable think about decreasing most cancers threat. Total, vitamin C is a flexible nutrient that helps total well being and well-being.

10 Greatest Sources of Vitamin C

Beneath are a number of the finest sources of vitamin C.

Citrus Fruits

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.

Learn Extra: Citrus Superpower: Humble fruits filled with goodness

Berries

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.

Pineapple

This candy, juicy tropical fruit with spiky, leathery pores and skin is superb in vitamin C. In accordance with USDA, pineapple consists of 47.8 mg/100 gms of vitamin C. It acts as an excellent addition to numerous desserts or savoury meals gadgets. Bromelain, present in pineapple, might have anti-inflammatory properties and assist digestion.

Wholesome recipes utilizing pineapple

Bell Peppers

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 incorporates 128 mg of vitamin C. Due to this fact, including it to your eating regimen can present your physique with adequate vitamin C.

Guava

Guava is a nutrient-dense tropical meals that’s wonderful so as to add to your each day eating regimen. Guavas have a superb vitamin C, antioxidants, potassium, and fibre content material. It incorporates 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 superb for weight administration.

Learn Extra: Guava – Advantages, Dietary Details, & Wholesome Recipes

Papaya

Papaya is wealthy in vitamin C. It incorporates 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 possibly can add it to a number of dishes or desserts. Papaya supplies papain, an enzyme that aids digestion and may soothe digestive points.

Mango

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 incorporates 36.4 mg of vitamin C per 100 g serving. Mangoes have an alkalising impact on the physique, which can assist preserve a wholesome pH stability.

Learn Extra: Mango – Advantages, Vitamin, Energy and Recipes

Lychees

Candy, small and pulpy lychees have potential antioxidant properties that shield towards diabetes, coronary heart ailments, cataracts, oxidative stress, sure cancers, and so forth. It’s excessive in vitamin C. There’s 71.5 mg of vitamin C in 100 g of lychees.

Tomatoes

Tomatoes are low in energy and excessive in antioxidants. It additionally has important amino acids like valine, lysine, arginine, leucine, and so forth. There’s 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

Watermelon

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 accordance with USDA, 100 grams of watermelon consists of 8.1 mg of vitamin C.

Learn Extra: Watermelon – Advantages, Vitamin and Wholesome Recipes

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Strawberries, blueberries, gooseberries, raspberries, and blackberries provide 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 incorporates a exceptional 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 couple of hours. Nevertheless, if one takes vitamin C dietary supplements, attainable dangers of overdose might happen. Overdose might result in signs resembling digestive misery and kidney stones. Furthermore, sufferers who’re extra susceptible to kidney stones have to be cautious with their vitamin C consumption.

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Vitamin C negative 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 susceptible to kidney stones have to be cautious with their vitamin C consumption.

HealthifyMe Suggestion

Warmth can cut back the effectiveness of vitamin C because it’s significantly heat-sensitive. To protect the dietary worth of meals or dietary supplements that include these nutritional vitamins, it’s finest to keep away from high-temperature cooking or storage. As a substitute, take into account incorporating it into your eating regimen in recent kind.

So, in case you are making lemon tea or poha and wish to add lemon it needs to be added because the final step to get the utmost profit.

The Remaining 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 counsel vitamin C additionally treats colds, flu, allergy symptoms, movement illness, and so forth. There are numerous recent vegetables and fruit excessive in vitamin C content material which might be a great match in your eating regimen to satisfy the each day vitamin C necessities. Nevertheless, keep in mind that vitamin C is warmth delicate; subsequently, cooking will cut 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 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 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. Due to this fact, 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. Actually, vitamin C promotes the exercise of white blood cells (WBC). It is usually a robust 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 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 towards free radical harm. Research have demonstrated vitamin C to be an efficient antioxidant that takes half in varied 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 sort 1. Collagen is crucial 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 accordance 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 persistent ailments?

A. Completely! Vitamin C prevents and treats varied ailments resembling diabetes, coronary heart illness, most cancers, and so forth. Well being specialists counsel 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 negative effects of extreme vitamin C consumption?

A. Vitamin C negative 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 susceptible to kidney stones have to be cautious with their vitamin C consumption.

Q. How does vitamin C examine 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 useful each 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 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.