Vitamin C is a basic nutrient ,its the most important part nutrient ,which means our body can't function normally without it normal quantity in our body.
First Discovery of vitamin C was in the early 1900's by Hungarian Biochemist and Albert Szent who were finding the reason behind dietary deficiency of Vitamin C(Scurvy) ,A life danger disease that were in sailors of that time.
After a great Research it was found out Vitamin C helps in better absorption of fats ,carbohydrates and proteins which helped in improving the state of people affected by scurvy.
Vitamin C is also called ascorbic acid in medical language ,is an important water which helps in playing important role in human body ,some of which also helps the cells in protecting the cells from oxidative stress ,keeping the body healthy good for skin hair and nails, helps in fast healing of wound ,helps in maintaining strong bones and blood vessels.
The antioxidant element in Vitamin C helps in protecting the body from free radicals ,otherwise which can harm the organs of body.
Natural Sources of Vitamin C:
Vitamin C is naturally present in citrus fruits.
Fruits and vegetables like, oranges, grapefruit, kiwis, strawberries, broccoli ,kale and spinach.
Suggested intake of Vitamin C for a women is 75mg and for men is 90mg.
How Vitamin C helps in protecting your Body?
1.Helps Reduce Risk of Chronic Disease:
- Vitamin C helps in strengthening body natural defense.
- Naturally powerful antioxidant.
- Helps in Boosting immune system.
- Protects from free Radicals.
- Natural defense in fight inflammation.
2.Helps in lowering risk of heart Disease:
- Vitamin C helps in lowering risk of heart diseases.
- Vitamin C significantly reduce LDL(bad) cholesterol.
- Taking 500mg of Vitamin C helps in reducing the risk of heart attack.
3.Reduce Uric Acid:
- Vitamin C helps in reducing uric acid in blood and as a result helps in reducing gout attack.
4.Helps in dealing Iron Deficiency:
- Vitamin C helps in good absorption of iron.
- Helps in converting iron to better absorb in body.
- Extremely useful for people who avoid meat free diet.
- Consuming 100mg of Vitamin C improve the efficiency of iron by 67%.
- Low iron people should consume more vitamin C enriched food.
5.Improves Immunity:
- Vitamin C helps in boosting the immunity of body as vitamin C involved in many parts of body.
- Helps in better production of white blood cells ,as white blood cells protects the body from many infections.
- Significant part of skin defense system.
- Natural antioxidant that helps in strengthens the skin barrier.
- Helps in healing wound better.
6.Vitamin C helps in Protecting Memory:
- Vitamin C helps in improving impaired ability to think and remember.
- Helps against conditions like dementia.
- Better intake helps in keeping your memory in better state as you age.
Some Myths About Vitamin C:
1.Inhibits the common Cold:
Vitamin C helps in reducing the intensity of cold and recover by 8% in adults and 14% in child but doesn't not help in preventing cold and flu.
2.Helps protects the Eye Disease:
Its known that Vitamin C helps in eye diseases like cataracts and age related macular degeneration ,But Vitamin C supplements have no effect or can cause damage or harm.
3.Reduces Cancer Risk:
Some studies show that proper intake of Vitamin C helps in reducing the risk of cancer ,but some studies show that intake of Vitamin C doesn't have any effect in reducing any risk.
Side Effects of Vitamin C:
Vitamin C is a very important nutrient that’s abundant in many fruits and vegetables.
Getting enough of this vitamin is especially important for maintaining a healthy immune system. It also plays an important role in wound healing, keeping your bones strong, and enhancing brain function.
Interestingly, some claim that vitamin C supplements provide benefits beyond those that can be obtained from the vitamin C found in food.
One of the most common reasons people take vitamin C supplements is the idea that they help prevent the common cold.
However, many supplements contain extremely high amounts of the vitamin, which can cause undesirable side effects in some cases.
This article explores the overall safety of vitamin C, whether it’s possible to consume too much, and the potential adverse effects of taking large doses.
Vitamin C is water-soluble and not stored in your body
Vitamin C is a water-soluble vitamin, which means it dissolves in water.
In contrast to fat-soluble vitamins, water-soluble vitamins do not get stored within the body.
Instead, the vitamin C that you consume gets transported to your tissues via body fluids, and any extra gets excreted in urine.
Since your body does not store vitamin C or produce it on its own, it’s important to consume foods that are rich in vitamin C daily.
However, supplementing with high amounts of vitamin C can lead to adverse effects, such as digestive distress and kidney stones.
That’s because if you overload your body with larger-than-normal doses of this vitamin, it will start to accumulate, potentially leading to overdose symptoms.
It’s important to note that it’s unnecessary for most peo
Too much vitamin C may cause digestive symptoms
The most common side effect of high vitamin C intake is digestive distress.
In general, these side effects do not occur from eating foods that contain vitamin C, but rather from taking the vitamin in supplement form.
You’re most likely to experience digestive symptoms if you consume more than 2,000 mg at once. Thus, a tolerable upper limit (TUL) of 2,000 mg per day has been established.
The most common digestive symptoms of excessive vitamin C intake are diarrhea and nausea.
Excessive intake has also been reported to lead to acid reflux, although this is not supported by evidence.
If you’re experiencing digestive problems as a result of taking too much vitamin C, simply cut back your supplement dose or avoid vitamin C supplements altogether.
Since vitamin C is water-soluble and your body excretes excess amounts of it within a few hours after you consume it, it’s quite difficult to consume too much.
In fact, it is nearly impossible for you to get too much vitamin C from your diet alone. In healthy people, any extra vitamin C consumed above the recommended daily amount simply gets flushed out of the body.
To put it in perspective, you would need to consume 29 oranges or 13 bell peppers before your intake reached the tolerable upper limit.
However, the risks of Vitamin C overdose are higher when people take supplements, and it is possible to consume too much of the vitamin in some circumstances.
For example, those with conditions that increase the risk of iron overload or are prone to kidney stones should be cautious with their vitamin C intake.
All the adverse effects of vitamin C, including digestive distress and kidney stones, appear to occur when people take it in mega doses greater than 2,000 mg.
Vitamin C Enriched Foods:
1.Citrus Fruits:
Common Source of Vitamin C are citrus fruits.
2.Red bell Pepper:
Colorful ,crunchy and low carb red bell pepper ,half cup of chopped peppers contains 95milligrams of Vitamin C.
3.Papaya:
Papaya is a good source of vitamin A ,C and fiber .1 cup of papaya pieces has 88milgrams of Vitamin C.
4.Guava:
Guava is also a good source of Vitamin C. One cup of guava pieces gives you 377milligrams of Vitamin C.
5.Broccoli:
Broccoli has great amount of proteins as well and one cup of broccoli contains 81milligrams of Vitamin C.
6.Strawberries:
Strawberries helps in increasing the immune system and 1 cup of Strawberry contains 98milligrams of Vitamin C.
7.Yellow Kiwi:
Yellow Kiwi is a great source of vitamin c and 1 cup of kiwi is 130milligrams.
8.Green Chili Peppers:
1 pepper pack contains 109milligrams of vitamin C.
9.Mustard Green:
1.Cup of these beautiful mustard green contains 78milligrams of Vitamin C.
Add these greens in your daily routine to improve your Level of Vitamin C.
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