Vitamin C Is a water-soluble vitamin. Another name for vitamin-c is ascorbic acid. It is also a powerful antioxidant that helps your cells to fight against free radicals caused by UV rays and thus slows down the aging process
Benefits of Vitamin C
1. Might help manage high blood pressure
Vitamin C helps in reducing blood pressure by acting as a diuretic and removing excess fluid from your body.
2. Might reduce your risk of chronic disease. Vitamin C is a capable antioxidant that can nourish your body’s natural defenses.
Antioxidants are molecules that can improve the immune system they do accordingly by protecting cells from dangerous free radicals.
When free radicals assemble they can encourage a state called oxidative stress, which has been linked to many chronic diseases. Studies show that eating more vitamin-c can raise your blood antioxidant the body levels by up to 30% this helps the body,s essential defenses fight inflammation. And thus vitamin c helps in fighting against various chronic diseases such as diabetes, cancer, and heart disease.
3. Stress
Vitamin-C deficiency can cause stress-related disease. It is the first nutrient to be consumed in smokers, alcoholics, and obese individuals and for the reason that vitamin c is one of the nutrients sensitive to stress, Expert says maintaining levels of vitamin C can be an ideal marker for overall health.
4. Colds
Vitamin C might not cure the common cold but some studies show that it may help prevent more serious complications. There is good proof that taking vitamin-c for colds and flu can reduce the risk.
5. Boosts Immunity
Vitamin C is well known for its role in promoting a healthy immune system. Because your body cannot make vitamin c but it comes from the food you eat every day. Research shows that Vitamin C is necessary for the growth and repair of bodily tissues.it helps you in healing wounds and repairing and maintaining healthy bones, skin, teeth, and cartilage it helps boost immunity by helping white blood cells function more effectively.
6. Helps prevent iron deficiency
Iron is an essential nutrient that has many functions in the body. Vitamin C is necessary for making red blood cells and transporting oxygen throughout the body. Vitamin C supplements can help in improving the absorption of iron from the diet.
Vitamin C Deficiency | Signs & Symptoms (May Include)
- Bright red hair follicles
- Rough, bumpy skin
- Slowly healing wounds
- Painful swollen joints
- Weak bones
- Bleeding gums and tooth loss
- Poor immunity
- Iron deficiency anemia
- Fatigue and poor mood
- Unexplained weight gain
- Chronic inflammation and oxidative stress
How much Vitamin C is required?
Women: 75 milligrams a day, During pregnancy: 120 mg a day
Men: 90 mg a day
Adults: 2000 mg a day (upper limit)
Excessive Vitamin C may Cause
- Diarrhea
- Vomiting
- Headache
- Stomach Cramps
- Heartburn
Sources of Vitamin C
- Sweet potatoes
- Tomates
- Broccoli
- Green peppers
- Dark green leafy vegetables
- Cabbage
- Cauliflower
- Cantaloupe
- Sprouts
- Mango
- Raspberries
- Pineapples
- Watermelons
- Brussels sprouts
- Winter squash
- Blackcurrant
- Guava
- Pummelo
- Kale
- Mulberries
- Breadfruits
- Amaranth leaves
- Butternut squash
- Chestnuts
- Soybean
- Low-fat yogurt
- Passion fruit
- Citrus fruits such as oranges, lemons, limes, grapefruits, kiwi, pineapple, and more
