Best Sources for 100% Vitamin C Need.

Vitamin C is an essential vitamin, meaning your body can’t produce it. It’s water-soluble and found in many fruits and vegetables, especially citrus fruits. It helps form and maintain bones, skin, and blood vessels. It is also an antioxidant. Vitamin C is also known as L-ascorbic acid, or simply ascorbic acid.

Functions of vitamin C.

  • Vitamin C is a powerful antioxidant that can strengthen your body’s natural defense.
  • Antioxidants are molecules that boost the immune system.
  • Vitamin C aids collagen production. It’s vital for skin health, a deficiency can cause skin disorder or early wrinkles.
  • A deficiency in vitamin C is associated with many stresses related diseases.
  • It helps reduce chronic diseases, Studies show that vitamin C can help the body’s natural defense to fight inflammation.
  • Vitamin C have been found to lower blood pressure.
  • They are essential for cardiovascular health.
  • It helps fight pollution, allergies and motion sickness.
  • Boosts nutritional absorption: Vitamin C can improve the absorption of many nutrients like absorption of iron.
  • Vitamin-C-rich foods have been linked to reduced blood uric acid levels and lower risk of gout.
  • Improves memory & brain function: Low vitamin C levels have been linked to an increased risk of memory and thinking disorders like dementia.
  • It can also help in protecting eyes.

Best Food Sources of Vitamin C

Capsicum or Bell peppers are one of the richest sources of Vitamin C!

Foods (100 gm)Vitamin C Content
Bell peppers (Capsicum)80-140 mg.
Orange54 mg.
Lemon53 mg.
Amla (Indian Gooseberries)300 mg.
Kiwi91 mg.
Broccoli65 mg.
Tomato20 mg.
Potato20 mg.
Cantaloupe40mg.
Green veggies20-40 mg.

Vitamin C Deficiencies Symptoms include:

  • Bruising.
  • Bleeding gums.
  • Weakness.
  • Fatigue.
  • Rash.

How much is too much?

The recommended daily intake for vitamin C is 75 mg for women and 90 mg for men.
For pregnant women it is 85 mg and nursing mother is 120mg. Due to its lesser absorption, humans need more than required.
And a dosage of Vitamin C till 500mg is regarded to be safe. The recommended maximum intake of vitamin C for adults is 2000mg per day.
Taking too much of vitamin C is unlikely to cause any significant problems.
But, if a person consumes more than 1,000 mg of vitamin C per day, they will not absorb it all. This may lead to diarrhea and gastrointestinal discomfort.

These are the basics you needed to know about Vitamin C!

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