Vitamin C, also known as ascorbic acid, is a water-soluble nutrient found in plants and especially in fruits and leafy vegetables or made synthetically.
Vitamin C acts as an antioxidant in our body, and protects cells from the damage caused by free radicals. It is also needs to form blood vessels, cartilage, muscle and collagen in bones in our body. Vitamin C is also important for body’s healing functions.
It is a super vitamins and minerals to fight viruses and support immunity system. Vitamin C is vital for the function of leukocytes – white blood cells that help fight infections – and you need a lot more when you’re sick.
Vitamin C also improves the absorption of iron from plant-based foods and helps the immune system work properly to protect the body from disease.
How much vitamin C enough for a day?
The body’s daily need of Vitamin C is depends on Age, and which goes to 40 mg to 120 mg per day. Check out the below table for exact value based on age-group. And if you are a smoker then you need to add additional 30 mg to 35 mg of Vitamin C than regular intake.
|Age Group||Daily Required Value|
|0 to 6 months||40 mg|
|7–12 months||50 mg|
|1–3 years||15 – 20 mg|
|4–8 years||25 mg|
|9–13 years||45 mg|
|14–18 years||65 – 75 mg|
|Adults||75 – 90 mg|
|Pregnant Women||80 – 85 mg|
|Breastfeeding Women||115 – 120 mg|
Proven Vitamin C Benefits
Helps in Prevent Cancer
Individuals with high intakes of vitamin C in fruits and vegetables might get a lower chance of getting many kinds of cancer, including breast, lung, and colon cancer.
A couple of studies in animals and test tubes indicate that very high blood levels of Vitamin C might shrink tumors. But more study is needed to determine if high-dose intravenous vitamin C aids treat cancer in humans.
Boost your immunity
Antioxidants are compounds which increase the immune system. They do this by protecting cells from damaging molecules known as free radicals. Vitamin C is a strong antioxidant which could strengthen the body’s normal defenses.
Vitamin C is also a superb nutrient for your body, together using power-packed advantages to your own immune system, the skin and your bones. It is also something which aids ward of diseases, accelerate healing and comes packed with antioxidant properties.
Also read | Health benefits of Iron Rich Foods.
Helps in relieving Anxiety
A current meta-analysis revealed vitamin C was valuable to people whose immune system has been weakened as a result of anxiety — a state that’s quite typical in our society.
Vitamin C is one of that nourishment sensitive to anxiety, and also the very first nutritional supplement to be emptied in alcoholics, alcoholics, and obese people, it makes it a perfect mark for total wellness.
When it comes to the common cold, vitamin C might not be a cure. But some studies show that it might help prevent more serious complications. There is good evidence taking vitamin C for colds and flu can reduce the risk of developing additional complications, like pneumonia and lung infections.
Vitamin C Skin Benefits
Some studies also indicate that individuals who have high amounts of vitamin C in their diets have a reduced chance of developing skin associated issues, and lower the risk of developing cataracts.
Vitamin C affects tissues around the inside and out of the Human Body. The high vitamin C intakes were associated with a lesser probability of a wrinkled look, dryness of skin, along with a far much superior skin-aging overall look.
Maintaining oral vitamin C supplements in conjunction with other minerals and vitamins appears to stop long-term macular degeneration (AMD).
Vitamin c side effects
When Vitamin C intake via proper food diet such as fruit, vegetable, nuts, etc., is usually considered safe. Side effects are generally dose-related, which may generally cause due to Cosmetic vitamin C supplements may cause:
- Skin flushing
- Intestinal obstruction
- Stomach cramps
The Bottom Line
The foods most abundant in vitamin C include citrus fruits, green peppers, berries, berries, broccoli, white berries, and sweet potatoes.
Other excellent sources include dark leafy greens, cantaloupe, cherry, cherry, watermelon, brussels sprouts, cauliflower, cabbage, red peppers, raspberries, blueberries, and pineapples.
For Vitamin C daily requirement, there is no need to add additional diet. Your daily diet is enough for Vitamin C for the day need.