Discover Its Significance To Well being: HealthifyMe

November 9, 2023

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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.

Advisable 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 Towards 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 numerous persistent illnesses like most cancers, Neurodegenerative illnesses (corresponding to 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 injury. Research declare it has free radical scavenging and pro-oxidative elements.

Regulates Excessive Blood Strain

Vitamin C assists in decreasing hypertension by appearing 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 might assist in decreasing each the upper and decrease values once 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 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 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, which means vitamin C stops ferrous iron from oxidising to ferric iron by making the abdomen’s pH increased.

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 injury 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 weight-reduction plan wealthy in vitamin C can contribute to a decreased most cancers threat by selling mobile well being and immune system performance.

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Vitamin C provides a mess of well being advantages. It capabilities as a potent antioxidant, combating free radicals and defending in opposition to persistent illnesses. 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 beneficial consider decreasing most cancers threat. Total, vitamin C is a flexible nutrient that helps general well being and well-being.

10 Finest Sources of Vitamin C

Under are a few of the greatest 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 full of 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 a fantastic addition to varied desserts or savoury meals gadgets. Bromelain, present in pineapple, might have anti-inflammatory properties and help 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. Subsequently, including it to your weight-reduction plan can present your physique with enough vitamin C.

Guava

Guava is a nutrient-dense tropical meals that’s superb so as to add to your every day weight-reduction plan. 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 ultimate 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 may add it to a number of dishes or desserts. Papaya gives 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 will help keep a wholesome pH stability.

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

Lychees

Candy, small and pulpy lychees have potential antioxidant properties that defend 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

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 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 supply 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, Diet and Wholesome Recipes

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Strawberries, blueberries, gooseberries, raspberries, and blackberries supply a vitamin C increase, 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, provides numerous well being advantages and flexibility in cooking. A nutrient-dense tropical fruit, guava incorporates 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 just a few 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 have to be cautious with their vitamin C consumption.

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Vitamin C unwanted effects are uncommon as a result of since it’s water soluble, the physique excretes the additional quantities inside just a few hours. Nonetheless, 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 comprise 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 weight-reduction plan in recent type.

So, if you’re making lemon tea or poha and wish to add lemon it ought 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 injury, cancers, and pores and skin ageing, prevents free radical injury, enhances wound therapeutic, and boosts the immune system. Well being specialists counsel vitamin C additionally treats colds, flu, allergy symptoms, movement illness, and so on. There are numerous recent vegetables and fruit excessive in vitamin C content material which can be a very good match to your weight-reduction plan to satisfy the every day vitamin C necessities. Nonetheless, 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 information and lift consciousness. It doesn’t intend to switch 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 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 on. Berries are additionally very excessive in vitamin C content material. Some examples embrace 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 function 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 injury. Research have demonstrated vitamin C to be an efficient antioxidant that takes half in numerous 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 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 function 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 help eye well being and stop age-related imaginative and prescient points?

A. Actually, vitamin C can help eye well being and stop age-related imaginative and prescient points, in line with research. It helps forestall cataracts, protects eyes in opposition to UV gentle injury, 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 illnesses?

A. Completely! Vitamin C prevents and treats numerous illnesses corresponding to diabetes, coronary heart illness, most cancers, and so on. 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 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 just a few hours. Nonetheless, 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 evaluate to different nutritional vitamins and dietary supplements for well being?

A. Vitamin C has highly effective antioxidants that forestall free radical injury 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 every day consumption of vitamin C for adults and youngsters?

A. The precise worth depends upon 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.