Immunity

Importance of Vitamin C and its rich sources – A Complete Guide

Vitamin C helps people of all ages and boosts their immunity.

It has a range of benefits from reducing high blood pressure to formation of collagen.

Vitamin C is found in strawberry, papaya, black currants, guava and other food items.

November 17th, 2020
3 mins read

A Vitamin that has become more popular in recent times due to the Covid-19 situation is- Vitamin C! From boosting immunity to helping your skin, it has numerous benefits for people of all ages. And the cherry on top is that it is found in many delicious foods and is easy to incorporate into your daily diet.

Interesting Facts of Vitamin C

  • It is also known as Ascorbic acid.
  • It is an antioxidant found naturally in fruits and vegetables
  • It is water-soluble and one must have a daily intake of it.
  • Adults need 75mg-90mg of this particular vitamin per day.
  • The deficiency of this vitamin can cause a disease called ‘Scurvy’. It is characterized by bruising, bleeding gums, weakness, fatigue, and rash.
  • Experts suggested an increase in daily intake of Vitamin C during Covid-19 as it increases immunity.

Benefits of Vitamin C

Absorption of Iron

Iron is required for the body to produce red blood cells. These cells are required to carry fresh oxygen throughout the body. It also carries carbon dioxide, the waste product of metabolism, to the lungs. The vitamin accelerates the absorption of iron in the body and reduces the risk of anemia. Especially for pregnant and postmenopausal women, this is essential. Vegetarians in comparison to non-vegetarians have higher chances of iron deficiency.

Vitamin C & Formation of collagen

Collagen is a protein found throughout the body, being the primary component of connective tissues such as skin and cartilage. Eating foods rich in this vitamin is helpful in increasing the levels of collagen in the body. This helps wounds to heal faster as well.

Immune booster

This vitamin, amongst all when it comes to boosting immunity. It is an antioxidant that removes the free radicals responsible for many diseases. Vitamin C helps in stimulating the production and function of white blood cells, known for fighting out infections.

 

Vitamin C reduces high blood pressure

This particular vitamin can act as a supporting therapy along with the medications to lower down the high blood pressure by a small number.

Common cold

It may not prevent colds, but research suggests that this vitamin can be helpful in shortening the duration of colds and preventing further complications.

Lowering the bad cholesterol

Studies have shown that LDL or bad cholesterol can reduce with regular intake of Vitamin C.

Vitamin C Slows down the process of skin aging

Vitamin C which is related to the production of collagen is helpful in reduced/delayed the appearance of wrinkles and decrease in inflammation and dryness of the skin. Topical application of Vitamin C along with Vitamin E can be help prevent sunburn.

Slowing the degeneration in Osteoarthritis

The cartilage degeneration or damage leads to Osteoarthritis and this particular vitamin can be helpful in the prevention of cartilage loss.

Increase in metabolism

The vitamin helps in improving the metabolism which can also help in keeping weight under control.

Reducing stress

Research has shown that this vitamin can be effective in stress management as it reduces the release of stress hormones in the blood.

Prevention of cataract

This vitamin slows the process of macular degeneration; an eye disorder that leads to vision loss and can reduce the risk of cataracts.

 

Rich Sources for Vitamin C

Here is the good news! Nature has provided us with many fruits and vegetables that are rich in Vitamin C. Few might be currently in your refrigerator. For the rest, choose your favorite from the list and stock them up.

Citrus fruits

Oranges, limes, lemons, and grapefruit are rich in Vitamin C. Oranges themselves provide 106% of the daily value of Vitamin C per cup.

 

Guava

1 guava fruit can deliver up to 140% of the daily value of the vitamin.

Papaya

1 cup of papaya can provide 98% of the daily value of the vitamin.

Bell peppers

All three, green, yellow, and red have this particular vitamin out of which yellow has the maximum. 1 cup of bell peppers contains 169% of the daily value of the vitamin.

Black currants

Half cup delivers 112% of the daily value of the vitamin.

Strawberries

Per cup delivers 108% of the daily value of the vitamin.

Broccoli

1 cup delivers about 90% of the daily value of the vitamin.

Brussel sprouts

Half cup cooked Brussel sprouts deliver 54% of the daily value of the vitamin.

Additional Read: Fruits and vegetables rich in Vitamin C

Other sources of Vitamin C include

Thyme, parsley, kiwi fruit, kale, Lychees, green chilies, etc.

Although Vitamin C is safe and unlikely to cause any side effects but taking more than 1000 mg per day can lead to diarrhea, stomach cramps, heartburn, and nausea for few people. Further higher amounts, over 2000mg of this vitamin is unsafe and causes more severe side effects such as Kidney stones.

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