Vitamin C/Ascorbic acid is one of the vital nutrients that help in fighting diseases and developing new tissues. This water-soluble vitamin is found in certain vegetables and fruits.
Vitamin C is a necessary nutrient for everybody and it is recommended to consume it daily insufficient amount as the human body cannot store or produce vitamin C.
Role Of Vitamin C And How It Can Boost Your Immunity
Revamp tissues like forming tissues on the scar or cuts, generates necessary proteins, maintains healthy skin, bones, cartilage, teeth, collagen formation are vital functions of Vitamin C. It reduces and prevents us from plentiful disorders like atherosclerosis, common cold, cancer, diabetes, stroke, heart diseases and more. High doses of Vitamin C used for these dealings.
The immune system is an arrangement of cells and proteins that destroys microbes if it finds in the body. So, everyone must strengthen their immune system by consuming healthy nutrients in any possible form to lead a healthier life. Vitamin C is one of those to improve your immunity. It is an antioxidant that improves blood antioxidant levels and it shields cells from the harm caused by the compounds (free radicals – stimulates oxidative stress), moreover reduces the risk of chronic diseases. White blood cells – leukocytes are a significant part of the immune system that fights infections. Vitamin C gives its best share to produce and manage white blood cells on the proper count. It is very good for increasing iron levels and reduces deficiency.
Sources Of Vitamin C
Are you curious to know the sources to consume high vitamin C for being strong?
Here we go, vitamin C does many functions in the body so people need this in their daily food chart, since vitamin C does not store in the living body. Fruits and vegetables are the best and major intake of vitamin C and have more content of it since those are consumed raw. There are chances content of vitamin C reduces when vitamin C food is cooked or stored for long for the reason that ascorbic acid is cracked by heat. Better to steam the food as it reduces content less.
Fruits are such as citrus fruits (Orange and Lemon), guava, strawberries, papaya, pineapple, mango, kiwifruit, and more. Tomato, potato, red and green peppers, broccoli, sprouts, cauliflower, etc. are the vegetable shares vitamin C. You can also consume these in liquid form.
By referring to the given table, you can consume vitamin C-rich food daily as per your constraint.
|Red Pepper||1/2 cup||95||106|
|Orange Juice||3/4 cup||93||103|
|Orange, Grape Fruit Juice||1 medium, 3/4 cup||70||78|
|Green Pepper||1/2 cup||60||67|
|Broccoli, Cooked||1/2 cup||51||57|
|Brussels Sprouts, Cooked||1/2 cup||48||53|
|Grapefruit, Broccoli, Raw||1/2 medium||39||43|
|Tomato Juice||3/4 cup||33||37|
|Cabbage, Cooked||1/2 cup||28||31|
|Cauliflower, Raw||1/2 cup||26||29|
|Potato, Baked, and Tomato, Raw||1 medium||17||19|
|Spinach, Cooked||1/2 cup||9||10|
|Green Peas, Frozen, Cooked||1/2 cup||8||9|
Mg* = Milligrams, DV* = Daily Value
Consuming raw fruits and vegetables provides vitamin C more than 200mg/day. This is the finest amount, no need to go for more consumption.
Benefits of Vitamin C
- In taking vitamin C either via supplements or food, it offers its benefits flawlessly.
- It manages and lowers the blood pressure
- It reduces bad cholesterol
- Boosts immune system
- Increase blood antioxidant level
- Improves iron absorption
- Healthy for skin and hair
Of course, vitamin C is very important to intake however, we have to be concern about the portion that we intake daily. Excess in taking will cause many side effects.
According to the Food and Nutrition Board (FNB) and ODS allowance of vitamin c per day recommended as below for different age groups.
- 90 mg for Male.
- 75 mg for Female.
- 85 mg for pregnant women.
- 120 mg for breastfeeding women.
For the age group below adults differs from 40 mg to 50 mg as an adequate intake. Specifically, smokers should take 35mg/day more than normal.
A diet that includes vitamin C is a vital step toward fighting COVID 19 and eventually leads to a healthy way of life. The efficient functionality of your connective tissue, immune system, heart, and blood vessel is highly based on this nutrient. Not consuming a sufficient level of vitamin C may lead to several complications and hurt your health.
By including the above-mentioned foods in your diet each day, your daily needs of Vitamin C should be covered.