Vitamin C is a water soluble vitamin that can be naturally present in some food and added to others. It is micronutrient that is also known as L-ascorbic acid and can be used as a dietary supplement.
Sources of Vitamin C
It is mostly gotten from consuming fruits and vegetables. However, the daily intake for adults cannot be purely gotten from them so it is safe to take once daily vitamin c supplement.
When taking supplements, it is best to take non-acidic form of the vitamin, as the acidic form might irritate the stomach.
Food Sources are:
Orange (juice included), Cantaloupe, Broccoli, Red cabbage, Green pepper, Red pepper, Kiwi, Tomato (juice included), White potatoes, Sweet potatoes, Strawberries, Papaya, Mango, Watermelon, Brussels, Sprouts, Cauliflower, Cabbage, Blueberries, Winter Squash and Pineapples.
To get the most vitamin c out of your food, it is best to eat them raw or cook with minimal water, so you don't lose some of the vitamin in the cooking water.
Recommended International Units
Adults 100mg - 2000mg daily.
Benefits of Vitamin C
It helps to aid protein metabolism necessary for development, growth and repair of all body tissues.
It plays a major role in improving the wound healing process and reducing inflammation.
It is an important antioxidant and also helps to regenerate other antioxidants within the body such as Vitamin E.
It helps to play vital role in the immune system and helps to protect against immune deficiencies.
It can help to improve the absorption of nonheme iron.
It can help to prevent prenatal health problems.
It can protect the body against skin wrinkling and eye diseases.
It can help to prevent and reduce stress.
It may help to lower the risk of having stroke, cancer and cardiovascular disease.
What Happens When You Have Too Much Vitamin C
When it comes to vitamin C, overdose is not something that is of concern as excess amount is excreted. However when the safe upper limit is exceeded it can result in:
Diarrhoea and Stomach upset.
Signs of Deficiency
Vitamin C is one of the few vitamins that people rarely get deficient, because it can be absorbed easily and is very easy to find. However, when the amount of Vitamin C in the body is insufficient, it can lead to
Scurvy with symptoms such as connective tissue weakness, fatigue and capillary fragility.
Fatigue
Loose Teeth.
What Can Cause Deficiency
It can be as a result of malnourishment.
Lack of Vitamin C in the diet.
Among many vitamins, Vitamin C is considered one of the most effective and safest. The numerous benefits it offers, makes it a very necessary part of our diet. Eating vitamin C and other vitamins regularly will help to improve and maintain your health.
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