Vitamin C sources
Healthy Life

Vitamin C – Source, Deficiency And Benefits

Vitamin C is also known as L-ascorbic acid which is naturally found in foods and other dietary supplements. Unlike animals, humans are unable to synthesize Vitamin C, hence it is an essential dietary component. For the protein metabolism and biosynthesis of collagen, and certain neurotransmitters, Vitamin C is required. Collagen plays a vital role in healing the wounds. Vitamin C is very important to grow and repair tissues in our body. It is also a proper remedy to reduce the symptoms of the common cold and preventing sniffles.

What are the Sources of Vitamin C

Vitamin C supplements

The dietary source of Vitamin C includes lots of fruits and vegetables. The sources of Vitamin C according to the National Institutes of Health are citrus fruits, raw cantaloupes, papayas, kiwis, pineapples, mangoes, cranberries, blueberries, raspberries, watermelon, and strawberries, etc. There are other sources of vitamin C such as spinach, cauliflower, cabbage, green & red peppers, turnip greens, leafy greens, winter squash, potatoes, tomatoes, broccoli, and Brussels sprouts, etc. Vitamin C is not found in grains therefore, it is added to some breakfast cereals. Since ascorbic acid is water soluble it gets destroyed by heat due to prolonged storage and by cooking. If you prefer steaming or microwaving then it lessens the loss of content of Vitamin C. Fortunately, its main sources i.e. fruits and vegetables are consumed raw.

Deficiency of Vitamin C

These days, deficiency of Vitamin C is fairly common in peoples. Those who are smoking cigarettes are found to have a deficiency of vitamin C in their body. Doctors always suggest a vitamin C supplement to prevent or cure a deficiency. An individual who is not getting enough of vitamin C might face slow wound-healing rate, bruising, gingivitis, dry and splitting hair issues, rough and dry scaly skin, bleeding gums, nosebleeds, and low immune system according to the University of Maryland Medical Center.

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Vitamin C Deficiency

As per the research, an estimate of about 40 % of men and 38 % of women are getting fewer amounts of vitamin C. If someone is having an extreme lack of vitamin C for long time periods then there will be the possibility of scurvy disease. In this disease, skin gets bruises easily, gums bleeding, joint pain, etc. Therefore, a doctor always suggests getting a supplement if someone is unable to eat fruits and veggies on daily basis.

What are the Benefits of Consuming Vitamin C?

There are several benefits of Vitamin C that includes the protection against immune system deficiencies, prenatal health problems, skin wrinkling, eye disease, etc. For the repair, growth, and development of our body tissues, Vitamin C is required. It is required for the functioning of the body and immune system including the absorption of iron, the formation of collagen, maintenance of bones and teeth, cartilage. The body uses Vitamin C in different ways as it prevents cancer by blocking the damage made by free radicals. It also acts as a vital antioxidant that helps in protecting the cells from damage.

vitamin c benefits

How Much Vitamin C Will Be Sufficient in a Day?

In most of the studies, it has been found that around 500 milligrams per day of vitamin C are enough to achieve good health results. This is much higher than the Recommended Dietary Allowance RDA of 75-90 milligrams per day for adults. Therefore if you are not eating plenty of fruits and vegetables, then you might require to opt for a dietary supplement of vitamin C in order to gain all the benefits. Most people prefer to consume a daily supplement that is safe and effective. As practically it is not easy to eat fruits and vegetables on a consistent basis. In research, only 10% to 20% of adults, consume its and vegetables daily.

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