6 Essential Facts About Vitamin C

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Everyone aims to stay healthy and fit in order to fulfill all desires and achieve all goals. Hence one has to take care of health in order to accomplish all tasks efficiently. Maintaining a balanced diet regime that is rich in all the essential nutrients that the body requires for overall maintenance and growth is the rule of thumb. Among the different nutrients like proteins, carbohydrates and fats, vitamins also are very important in promoting health and vitality. Vitamin C is one of the most essential elements that everybody must consume to stay strong and disease-free.

Fact 1

Vitamin C is also known as L- ascorbic acid that has a sour taste and is soluble in water. It is naturally present in some foods and sometimes they are added to foods to offer complete nutrition. Vitamin C is an anti-oxidant vitamin and functions on the entire body. The body cannot produce vitamin C like vitamin D on its own rather flows out of the body through urine. Hence it is important to replenish the supply of vitamin C regularly in appropriate quantity for good health. Vitamin C is considered as a dietary supplement as humans cannot synthesize vitamin C endogenously.

Fact 2 Why Do We Need Vitamin C?

Vitamin C is necessary for the biosynthesis of collagen, L- carnitine and other neurotransmitters. Collagen us an essential component of connective tissue that is vital for healing wounds. We require vitamin C in protein metabolism and is also an important physiological anti-oxidant that regenerates other anti-oxidants as well. Vitamin C plays an active role in immune functions and enhances the absorption of non-human iron available in plant-based foods. Moreover, Vitamin C assists the body in its curing, rejuvenating, building collagen, healing wounds and repairing bones and teeth and other tasks.

Fact 3 Rich Sources Of Vitamin C

Vitamin C is available in most of the fruits and vegetables that are readily available. The major contributors of vitamin C to your diet are namely:

Fruits: – Citrus fruits, strawberries, oranges, mangoes, papaya, watermelon, kiwi etc.

Vegetables: – Tomatoes, potatoes, broccoli, red and green peppers, Brussels sprouts and others.

They are also added to breakfast cereals too as vitamin C is not naturally present in grains. Prolonged storage and cooking reduces the vitamin C content in food. However, most of the best sources of vitamin C are often consumed raw and so the food value remains intact.

Fact 4 How Much Vitamin C Is Required? 

According to dieticians the amount of vitamin C required by humans is as follows:

0 to 6 months of age: 40 mg

7 to 12 months of age: 50 mg

1 to 3 years of age: 15 mg

4 to 8 years of age: 25 mg

9 to 13 years of age: 45 mg

Lactating or pregnant women will require between 80 mg and 120 mg.

Teenage girls need about 65mg and boys require 75 mg.

Fact 5 What are the signs of a deficiency?

Vitamin C deficiencies symptoms are characterized by fatigue, joint and muscle pain, leg rashes and other skin ailments, muscle weakness, bleeding gums.

Fact 6 Benefits Of Vitamin C

According to experts vitamin C is the safest and the most effective nutrients that is absolutely necessary for a healthy life. Vitamin C takes care of practically every organ of the body and helps to cure and control many diseases that include:

  1. Common cough and cold, sore throat, laryngitis, bronchitis etc.
  2. Offers protection against immune system deficiencies.
  3. Arrests cardiovascular diseases.
  4. Prenatal health problems.
  5. Eye problems.
  6. Skin diseases.
  7. Controls ageing signs like fine lines and wrinkles.
  8. Cancer.
  9. Enhances bone and skin health.
  10. Controls the damaging effects of free radicals.

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