VITAMIN C (ASCORBIC ACID)

Vitamin-c is also referred to as ascorbic acid and is a protective nutrient. As we all know that vitamin c (ascorbic acid) is a water-soluble vitamin, basically it implies that it does not get stored in the body and excreted out from the body through urine or sweating. That’s why it’s very important to consume foods that are rich in vitamin-c on a daily basis as the body does not store it. Vitamin-c helps in boosting immune system; the great source of antioxidant and is necessary for growth and repair of cells. Vitamin c also helps the body to protect cells against damage caused by free radicals.

 

Vitamin C

 

HEALTH BENEFITS OF VITAMIN C

  • Boosts Immunity: Vitamin c helps to increase the production of white blood cells which are also known as lymphocytes, these white blood cells helps to protect the body against infection by strengthening body’s defense mechanism and also helps to heal the wounds faster. So we can say that vitamin is a vital part of the defense mechanism of the skin, hence helps in protecting the barrier of the skin.
  • Improves iron absorption:  Iron is an essential nutrients that helps to transport oxygenated blood to the various part of the body. Vitamin c may enhance the absorption of iron from the diet; basically it helps in converting non-heme iron (plant- based sources of iron) and stored it in a form that is more easily absorbed by the body.since the absorption of iron is increased, anemia and other blood disorders can be treated well.
  • Helps to reduce inflammation: Vitamin c helps to reduce inflammation by neutralizing the effect of free radicals that causes oxidative damage to the cells.
  • Skin Health:  Vitamin c plays an important role to maintain a healthy skin. As we all know that our skin is the primary source that constantly exposed to the environmental factors like (pollution, toxins, sun rays etc) these free radicals then damage our skin, it increases the risk of developing skin issues like wrinkles, skin dehydration, dullness, acne and signs of ageing etc.  Vitamin c is rich in antioxidants (Antioxidants may help to protect cells from damage caused by free radicals). A number of the skin benefits are as follows:
  • Prevent wrinkles and fine line
  • Protection from harmful Ultra violet rays(sun exposure)
  • Keeps the skin hydrated
  • Improves elasticity of the skin
  • Reduces the risk of Gout: Gout is a condition that occurs when there’s an increased level of uric acid (waste product) in the blood, it affects the joints, and there is inflammation within the body. As we know that vitamin c helps to reduce the inflammation in the body, it may help to lower the uric acid level and relief the symptoms of inflammation.

HEALTH COMPLICATIONS OCCURS DUE TO “VITAMIN C” DEFICIENCY

Vitamin c is a vital nutrient for the body, we need to include vitamin c rich sources of food in the diet to maintain the overall health of the body, but if there is a deficiency of vitamin c in the body it can lead to health consequences like:

Vitamin C

  • Scurvy
  • Skin ageing
  • Roughness in the skin
  • Abnormalities in the growth of hair
  •  Weak gums and teeth
  • Weak bones
  • Pain in joints
  • Anemia

WHAT ARE THE SIDE- EFFECTS OF OVERDOSE OF VITAMIN C

  • Over intake of vitamin c can leads to digestive issues like nausea, diarrhea and vomiting
  • Excessive intake of vitamin c supplements can leads to kidney stones
  • Stomach cramps
  • Fatigue, sleepiness
  • Headache
  • Skin irritation, rashes, itching

DIETARY SOURCES OF VITAMIN C

The good sources of vitamin c include:

  • Citrus fruits:  Amla, oranges, orange juice, lemon, tangerines, limes
  • Peppers
  • Strawberries
  • Blackcurrants
  • Broccoli
  • Brussels sprouts

VITAMIN C DOSAGE

  • Vitamin c dosage according  to RDA
Kids(1-3years)15 mg
Kids(4-8yrs)25mg
Adolescent(9-13 years)45mg
Teens(14-18 years)65-75mg
Adult women(aged 19 and older)75mg
Adult men(aged 19 and older)90mg
Pregnant women(aged 19 and older)85mg
Breastfeeding women(aged 19 and older)120mg

 

FREQUENTLY ASKED QUESTIONS

  • Do we need to take vitamin c on a daily basis?

Vitamin c is a fat soluble vitamin, which cannot be stored in the body, it is very important to consume foods that are rich in vitamin-c as our body does not store the vit-c. Hence, it is to be taken regularly.

  1. What are the good sources of vitamin c?

The good sources of vitamin c are citrus fruits which include (amla, orange, tangerines, lime, and lemon), strawberries, blackcurrants, broccoli, Brussels sprouts.

  1. What are the benefits of vitamin c on health?

There are many health benefits of vitamin c; which includes

  • Helps to boost immunity
  • Improves iron absorption
  • Reduce the inflammation in the body
  • Good for skin health
  • Reduces the risk of gout
  • Helps to improve iron absorption in the body
  1. What are the side-effects of vitamin c?

Side-effects of vitamin c include:

  • Diarrhea, vomiting
  • Stomach pain
  • Headache
  • Sleepiness
  • Rashes on the skin
  1. What are the symptoms of deficiency of vitamin c?
  • Scurvy
  • Bleeding gums
  • Skin ageing
  • Anaemia
  • Pain in joints
  1. What is antioxidant?

Basically antioxidants are the substance that helps to prevent the damage to cells caused by free radicals.