What is Vitamin C Deficiency?- Vitamin C is a water-soluble vitamin which is also known as ascorbic acid. Vitamin C contains powerful antioxidant properties which help the body to maintain connective tissue like skin, blood vessels, bones etc. Vitamin C is a water-soluble vitamin, therefore, the body does not store the excess amount of vitamin C in the body. As the Human body cannot produce Vitamin C by itself it needs the daily dose of Vitamin C. Vitamin C Foods includes vegetables and fruits which are rich in vitamin C. It helps to boost the immune system, protects against cardiovascular diseases, helps with eye disease, prenatal health problems and also prevents wrinkling of the skin. Benefits of Vitamin C The recommended value of micrograms of Vitamin C Symptoms of Deficiency of Vitamin C Facts on Vitamin C Foods Rich in Vitamin C Supplements for Vitamin C Who are at risk? Facts on vitamin C
Benefits of Vitamin CSource Vitamin C is a vitamin that is beneficially in a lot of ways. It contains antioxidant properties that are very useful in maintaining the overall human health and is also beneficial for skin.
- Vitamin C helps to treat the scurvy disease which is caused due to insufficient quantity of ascorbic acid in the body.
- Vitamin C helps in preventing cancer as it contains antioxidant properties which boost the effect of cancer-fighting drugs.
- It enhances the immune system of the body which in turn improves the body resistance to infection. It also helps in absorption of Iron in the body.
- Regular consumption of vitamin C helps in controlling body’s blood pressure which in turn reduces the chances of developing cardiovascular diseases.
- A diet with good amount of vitamin C intake helps to maintain the required blood pressure level. It also helps in protecting the body from the free radicals which cause strokes in humans.
- The Ascorbic acid found in vitamin C helps in treating asthma. It boosts the immune hence protects against the harmful effect of the pollution which is one of the causes of asthma.
The recommended value of micrograms of vitamin C according to age (1)
- Infants (6-month-old): 40 mg per day
- Infants (7-month-old): 50 mg per day
- Toddler (1-3 years): 15 mg
- Children (4-8 years): 25 mg
- Children (9-13years): 45 mg
- Male teens (14-18 year): 75 mg
- Female teens: 65 mg
- Male: 90 mg
- Women: 75 mg
Symptoms of Vitamin C Deficiency
- Easy Bruising
- Slow wound healing
- Dry split hair
- Bleeding and swollen gums
- Dry or wrinkled skin
- Weight gain
- Frequent infections
- Poor immune function
- Frequent Nosebleeds
Facts on Vitamin C
- Large intake of vitamin C will help in boosting immune and help prevent heart disease, Cancer, Stroke etc.
- Scurvy is a condition caused due to lack of vitamin C in the body
- Kiwis and strawberries contain twice as much as Vitamin C than in Oranges
- It helps to keep skin hydrated and younger looking
- Vitamin C plays an important part in keeping your eye healthy
Foods Rich in Vitamin CSource There are tons of benefits of Vitamin C. It helps in building tissues, protects bones and also helps the body to absorb iron. It also contains antioxidants which boost the immune system and prevents the body from contacting any infections.
Vitamin C Foods- Bell pepper
Vitamin C Foods- Broccoli
Vitamin C Foods- Citrus fruits
Vitamin C Foods- Strawberries
Vitamin C Foods- Papaya
Vitamin C Foods- Cloves
Vitamin C Foods- Parsley
Vitamin C Foods- Cauliflower
Vitamin C Foods- Muskmelon
Vitamin C Foods- Chilli pepper
Vitamin C Foods- Pineapple
Vitamin C Foods- Guava
Supplements:Vitamin C plays an important role in boosting body's healing process. It also helps in protecting the cells against the free radical effects. The human body is unable to produce vitamin C by itself hence it is necessary to include vitamin C in our regular diet. One can find Vitamin C in citrus fruits, potatoes, strawberries, cabbage etc. One can also find oral supplements of Vitamin C in capsule and tablet form. Dosage (8)
- 90 milligram of vitamin C supplement ( Men aged 18 and more)
- 75 milligram of vitamin C supplements (women aged 18 and above)
- 85 milligram (Pregnant women)
- 120 milligram (breastfeeding women)
- Additional 35 milligrams with your daily vitamin C intake (smokers)
- Do not take more than 2000 milligram daily
Natural C Tablet- 120 Tablets (Amway Nutrilite)
Vitamin C-1000- 250 tablets (Now Foods)
Effervescent Vitamin C 1000 Mg Anti-Oxidant Tablets- 30 orange coloured Capsules (Fast&Up)
Vitamin C 1000 mg - 120 Vegetable Capsules (Doctor's Best)
Who are at risk?Passive smokers are at a high risk of contacting vitamin C deficiency as smoking has an adverse effect on the absorption rate of vitamin C from the food and while smoking excess vitamin is absorbed by the body which might lead to a deficiency of vitamin C in the body. Breastfeeding or pregnant ladies are at risk of having vitamin C deficiency because pregnant and breastfeeding women need to consume a high amount of vitamin C according to the boy requirements Individuals with a medical condition which affects the body’s ability to absorb vitamin C from the foods such a intestinal malabsorption, Crohn’s diseases etc. These were some of the important facts, symptoms and vitamin C rich foods that you need to include in your diet. Try to include all these foods in your daily diet plan and you will notice the difference within few days. Stay Healthy, Stay fit. Good Luck!
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