Introduction to Vitamin C Sources and Benefits
Vitamin C, also known as L-ascorbic acid, is a water-soluble (can dissolve in water). This vitamin is a powerful, naturally available nutrient found in sources like fruits and vegetables, but it is also available in supplements and it is added to other foods too. It’s an essential dietary component that not only boosts health but also enhances wellness by fortifying the body’s natural defence. Knowing Vitamin C sources and benefits can help you maintain healthier food choices and improve your daily nutrition.
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Sources of Vitamin C
There are many natural sources that can help you to prevent from Vitamin C deficiency many of them are:
- Citrus Fruits such as berries-strawberries, gooseberries, blueberries, lemons, oranges and other raw citrus fruits are rich in Vitamin C. 1 medium orange contains 70 mg of Vitamin C and a grapefruit provides about 96 mg of Vitamin C. You must check for the added sugars before consuming their juices.
- Broccoli is a good source of Vitamin C , it also contains calcium, potassium, iron, zinc, phosphorus, riboflavin, folate, niacin and many other vitamins and minerals.
- Bell peppers are again a wonderful source of Vitamin C that contains 120 mg – 191 mg Vitamin C, depending upon varieties of bell peppers.
Chilli peppers, kiwi and red cabbage are also excellent natural sources of Vitamin C. In addition to these vibrant foods, a lot of supplements are also available in the market to fulfil your Vitamin C requirements.
Health Benefits of Vitamin C
- Strong Gums and Teeth: Vitamin C makes collagen that provides enough strength to gums for holding teeth securely.
- Anti-ageing: It combats aging skin. It improves collagen production (fibrous proteins in connective tissues, weaved throughout the body) and adds elasticity to the skin, making the skin more radiant and youthful.
- Immune-booster: It produces white blood cells (WBC) that improves immunity. Vitamin C is an antioxidant that scavenges free radicals, responsible for causing cancers and many other chronic diseases.
- Heal Wounds: There is a need for collagen growth for any wound to get healed, Vitamin C helps in building those collagens and regulates inflammatory response to heal wounds.
- Strengthen Bones: It has a very crucial role in maintaining bone health. It helps bone forming cells (osteoblasts) to work efficiently and reduces risks of arthritis, osteoporosis (porous bones) and scurvy, (a condition caused by severe deficiency of Vitamin C).
Daily Requirements
Birth to 6 months = 40mg
Infants 7-12 months = 50mg
1-3 yrs of child = 15mg
4-8 yrs of child = 25mg
9-13 yrs of child = 45mg
Teen boys = 75mg
Teen girls = 65mg
Adult male = 90mg
Adult female = 75mg
Note: Taking excessive amounts of Vitamin C can cause – upset stomach, headache, cramps and can also lead to kidney stones and diarrhoea.
You can incorporate Vitamin C in your daily diet by adding fruit salads including kiwi, blueberries or take smoothies in your breakfast or adding lemon- infused drinks in the morning. Carry gooseberry candies for snacks. You can add Vitamin C serum for topical application to your skincare routine.
Conclusion
Vitamin C is a vital nutrient that supports various aspects of health, from strengthening gums, bones and teeth to boosting immunity and providing youthful and radiant skin. By incorporating Vitamin C rich foods like bell peppers, chilli peppers, citrus fruits or Vitamin C supplements, you can ensure you meet the daily requirements and enjoy numerous health benefits this essential vitamin offers.