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Vitamin C Foods, Signs Of Deficiency & Health Benefits

Tags: vitamin

Vitamin C foods

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 C

Vitamin C Deficiency Source 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.
  1. Vitamin C helps to treat the scurvy disease which is caused due to insufficient quantity of ascorbic acid in the body.
  2. Vitamin C helps in preventing cancer as it contains antioxidant properties which boost the effect of cancer-fighting drugs.
  3. 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.
  4. Regular consumption of vitamin C helps in controlling body’s blood pressure which in turn reduces the chances of developing cardiovascular diseases.
  5. 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.
  6. 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

  1. Easy Bruising
  2. Slow wound healing
  3. Dry split hair
  4. Bleeding and swollen gums
  5. Dry or wrinkled skin
  6. Fatigue
  7. Weight gain
  8. Frequent infections
  9. Poor immune function
  10. 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 C

Vitamin C Deficiency Source 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.
  1. Vitamin C Foods- Bell pepper

One can find bell pepper in yellow, green and red colours They contain a lot more vitamin C as compared to an orange. Yellow bell pepper contains more vitamin C as compared to other coloured bell peppers.
  1. Vitamin C Foods- Broccoli

A raw broccoli contains an adequate amount of vitamin C along with vitamin K. It helps in reducing blood clots and also help in increasing the bone health.
  1. Vitamin C Foods- Citrus fruits

Oranges, lime and lemons are some of the popular citrus fruits which contains a good amount of vitamin C in them. Lemon and oranges contain zero cholesterol and are also low in calorie content.
  1. Vitamin C Foods- Strawberries

A cup of strawberries contains 85 mg of vitamin C along with a good dosage of manganese. It helps in stabilizing the blood sugar level.
  1. Vitamin C Foods- Papaya

Fresh, tropical papaya contains a lot more vitamin C as compared to other tropical fruits like mango and pineapple. Papaya contains enzyme named Chymopapain and papain which helps in reducing inflammation and also boost the body digestive system
  1. Vitamin C Foods- Cloves

Clove is a widely known and used spice in most of the Asia households. It is a rich source of vitamin C and also contains antiviral, antiseptic and anti-inflammatory properties which are good for treating toothache. 100 g of cloves contains a good 80.8 mg of vitamin C in it. (2)
  1. Vitamin C Foods- Parsley

Parsley is one of the commonly used herbs in an Indian kitchen. This herb contains a good amount of vitamin C in it and also adds taste and flavour to the food. A tablespoon of parsley contains 5 mg of vitamin c. (3)
  1. Vitamin C Foods- Cauliflower

Cauliflower contains 46.4ng of vitamin C in 100g. cauliflower is also rich in vitamin K, protein, potassium, calcium etc. One can consume cauliflower by adding it to vegetables, roast or sauté or even grill cauliflower. (4)
  1. Vitamin C Foods- Muskmelon

Muskmelon is one of the rich sources of vitamin C. It is also loaded with dietary fibre, minerals, vitamin etc. They also contain anti-inflammatory properties which help in rehydrating the cells.
  1. Vitamin C Foods- Chilli pepper

Chilli pepper is also a great source to obtain vitamin C. A single green chilli contains 109 mg of vitamin C and 100 g of Chili pepper contains 242mg. (5)
  1. Vitamin C Foods- Pineapple

Pineapple is generally found in tropical areas. It contains 79 mg of vitamin C per cup. It consists enzyme named bromelain in it which aids in protein digestion. (6)
  1. Vitamin C Foods- Guava

Guava is one of the richest sources of vitamin C. A single guava will provide you with126mg of vitamin C (7).


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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This post first appeared on 101 Ways To Stay Healthy Naturally, please read the originial post: here

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Vitamin C Foods, Signs Of Deficiency & Health Benefits


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