Vitamin C plays a critical role when it comes to protecting and promoting good health. From improving immune system functioning and skin care to other incredible benefits, understanding the importance of vitamin C, how much our bodies need each day, potential deficiencies, and sources will ensure that we stay healthy. Read on to learn more.

We’ve always been told to consume oranges and lemons to keep colds at bay. Have you ever wondered why? Citrus fruits, along with certain other foods, contain a vital micronutrient called vitamin C, which helps strengthen our immune system, and is particularly important for fighting respiratory conditions like the common cold. It’s also important for wound healing, boosting the health of our skin and bones and more. In this article, we’ll delve into the numerous vitamin C benefits, recommended intake, and dietary sources.

What is Vitamin C?

So, what is vitamin C? Vitamin C, also known as L-ascorbic acid, is an essential water-soluble vitamin that our bodies require to function smoothly. Unlike fat-soluble vitamins, which can be stored in the body for long periods of time, water-soluble vitamins like vitamin C cannot be stored and must constantly be replenished through our diet. This vitamin is naturally present in many foods, like citrus fruits and green veggies.     

Functions and Health Benefits of Vitamin C in Your Body

  1. Boosts immunity: Vitamin C helps boost your immune system to fight off viruses and germs. It's also great for reducing inflammation and can help lessen the symptoms of conditions like asthma.
  2. Wound healing: One of the main vitamin C functions is its role in collagen production, which is one of the main proteins found in our skin, muscles, and other tissues that plays a major role in wound healing. If you're not getting enough vitamin C, it could affect the healing process of your wounds.
  3. Enhances bone health: Vitamin C plays a crucial role in building strong bones. Research has shown that increased vitamin C levels are linked to better bone density, since it helps in the formation of collagen, which is the foundation for bone mineralization.
  4. Boosts cardiovascular health: Studies show vitamin C  can help keep your heart healthy. This is because of its antioxidative properties that can help widen blood vessels and boost nitric oxide production, which is important for battling heart disease and high blood pressure.
  5. Combatting anemia: One of the best vitamin C benefits is its ability to enhance our body’s absorption of iron from food. Some healthcare professionals recommend increasing vitamin C intake in people with iron deficiency anemia.
  6. Boosts skin health:  Vitamin C can help protect your skin from damage caused due to UV rays from sunlight. It also has potential anti-inflammatory benefits and can be used to treat severe skin conditions like acne and rosacea.

Daily Recommendations

The dietary recommended allowance for vitamin C is 80mg/day in men and 65mg/day in women.

In general, it is safe for healthy people to consume vitamin C in higher amounts, but excess consumption may cause some minor discomfort like diarrhea and nausea. Hence, check with a healthcare practitioner to determine what amount of vitamin C fits your lifestyle and dietary requirements best. They may also advise you to take supplements, depending on your needs.

Vitamin C Deficiency

A lack of vitamin C intake can lead to a condition called scurvy. Signs of scurvy can appear within one month of insufficient vitamin C. Initial symptoms include fatigue, malaise, and inflamed gums. As the deficiency progresses, you may experience weakened connective tissues, joint pain, poor wound healing, and more. Scurvy can also cause depression, bleeding gums, and tooth loss.

Food Sources of Vitamin C

Fruits and vegetables are the best way to get your daily intake of vitamin C. The following foods are packed with this essential nutrient:      

  • Indian Gooseberry (Amla)
  • Guava (white flesh)
  • Karonda fruit
  • Capsicum green
  • Amaranth leaves (green)
  • Raddish leaves
  • Drumstick
  • Knol kohl
  • Strawberry
  • Mango
  • Lime
  • Orange

Consuming fruits like oranges and strawberries whole in their natural form is the best way to boost your vitamin C intake. You can also consume them and the veggies mentioned above using these delectable recipes:

Conclusion

In conclusion, having a sufficient intake of vitamin C is important for our bodies to develop and maintain all of their functions. It's important to be mindful and track your intake if you're consciously trying to increase your consumption of vitamin C. Try to incorporate a variety of citrus fruits and leafy greens into your daily diet as they are the best sources for obtaining this nutrient. Ultimately, understanding the importance of vitamin C and monitoring your intake can help keep you healthy and strong.

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