Vitamin C is one of the essential vitamins to maintain good health. You can get it into your diet through a wide variety of sources, like citrus fruits, strawberries and pineapple. In addition, Vitamin C supplements are widely available in grocery stores and pharmacies. In this article find out all the secrets of the health benefits of vitamin C along with good sources to get it into your diet.
What is Vitamin C
Vitamin C is a water-soluble vitamin that is essential for the human body. It cannot be produced by the body, and therefore needs to be obtained through dietary sources such as fruits and vegetables or supplements. Vitamin C has many important functions in the body, including supporting the immune system, promoting skin health, improving cardiovascular health, enhancing iron absorption, and improving brain function. It is also a potent antioxidant that can help protect the body from damage caused by free radicals. Overall, Vitamin C is an important nutrient that plays a vital role in keeping the body healthy and functioning properly.
Health Benefits of Vitamin C
Boosts Immune Function
One of the most well-known benefits of Vitamin C is its ability to support the immune system. Vitamin C is necessary for the production of white blood cells, which help protect the body against infection and disease. It also has antioxidant properties that help protect the immune cells from damage caused by free radicals.
Studies have shown that taking a Vitamin C supplement may reduce the severity and duration of the common cold, improve the function of the immune system, and reduce the risk of infections like pneumonia. There also has been some research into whether it can help reduce the length of a COVID infection, but more research is required to make any real conclusion on that.
Promotes Skin Health
Vitamin C is used within your body in the production of collagen, which is a protein that helps keep the skin firm and supple. It also has antioxidant properties that help protect the skin from damage caused by free radicals, which can lead to premature aging and wrinkles.
Studies have shown that Vitamin C may help reduce the appearance of fine lines and wrinkles, improve skin elasticity, and reduce the damage caused by UV radiation.
Improves Cardiovascular Health
Vitamin C has been shown to have a beneficial effect on cardiovascular health. It helps lower blood pressure, reduce inflammation, and improve the function of the endothelium, which is the lining of the blood vessels. Vitamin C may also reduce the risk of heart disease, stroke, and other cardiovascular diseases.
Enhances Iron Absorption
Vitamin C is necessary for the absorption of iron from plant-based foods. This is an essential point for a vegetarian or vegan diet. Iron is an essential mineral that is needed for the production of hemoglobin, a protein that carries oxygen in the blood. Consuming Vitamin C-rich foods or supplements along with plant-based sources of iron may increase the absorption of iron.
Improves Brain Function
Vitamin C plays a role in the production of neurotransmitters, which are chemicals that transmit signals in the brain. Studies have shown that Vitamin C may improve cognitive function, memory, and mood, particularly in older adults.
Good Antioxidant
Vitamin C is an antioxidant that can help protect the body from damage caused by free radicals. Free radicals are molecules produced in the body as a result of normal processes like metabolism or digestion of food, as well as external factors like pollution, X-rays, and cigarette smoke. Free radicals are believed to play a role in cancer and heart diseases.
Prevents a Vitamin C Deficiency
By consuming the recomended daily intake of vitamin C, you can avoid a vitamin C deficiency. However, if you have symptoms of a vitamin C deficiency, you should consult a licensed physician and you may need to take a vitamin C supplement.
The symptoms of a Vitamin C deficiency can vary, but some common signs include dry, damaged skin, spoon-shaped fingernails, red lines or spots underneath the nail bed , easy bruising, easy bleeding, slow wound healing, bleeding gums, nosebleeds, bruising, weight gain, and a tendency to bruise or bleed easily.
In severe cases, a deficiency can lead to a disease called scurvy which involves anemia, bleeding gums, bruising and poor wound healing. It is important to consume enough Vitamin C through dietary sources or supplements to prevent a deficiency and maintain good health.
Good Sources of Vitamin C
Here are some tips on how to get vitamin C in your diet:
Eat fruits and vegetables high in vitamin C: As mentioned earlier, vitamin C is found in a variety of fruits and vegetables. Some of the best sources of vitamin C include:
- Citrus, such as oranges, lemons, limes, ugli fruit and grapefruits.
- Berries, such as strawberries, raspberries, and blueberries.
- Tropical fruit, such as kiwi, mango, pineapple, papaya and starfruit.
- Various vegetables, such as bell peppers, broccoli, kale Brussels sprouts, and tomatoes.
- Opt for fresh or minimally processed foods: Vitamin C can be destroyed by heat and prolonged storage. Therefore, it is best to choose fresh or minimally processed fruits and vegetables to ensure that you are getting the maximum amount of vitamin C.
Include vitamin C-rich foods in your meals and snacks: Try to incorporate vitamin C-rich foods into your meals and snacks throughout the day. For example, you can add berries to your breakfast oatmeal, snack on sliced bell peppers with hummus, or include broccoli in your stir-fry.
Vitamin C Supplement: If you are unable to get enough vitamin C through your diet alone, consider taking a vitamin C supplement. It is recommended to consult with a healthcare professional before starting any supplement regimen.
Choose lower temperature cooking methods: As mentioned earlier, cooking can destroy vitamin C. Therefore, it is important to be mindful of cooking methods. For example, steaming or microwaving vegetables can help to preserve their vitamin C content compared to boiling.
Vitamin C Content of Some Popular Sources
Here is a table of a few examples of sources of vitamin C. the table shows the amount they contain per serving, and the %RDI (Recommended Daily Intake) based on a 100mg/day requirement for adults:
| Food | Serving size | Vitamin C content | %RDI |
|---|---|---|---|
| Guava | 1 fruit | 206mg | 206% |
| Red bell pepper | 1 medium | 152mg | 152% |
| Kiwi | 1 medium | 64mg | 64% |
| Orange | 1 medium | 70mg | 70% |
| Strawberries | 1 cup | 89mg | 89% |
| Broccoli | 1 cup chopped | 81mg | 81% |
| Papaya | 1 small | 96mg | 96% |
| Pineapple | 1 cup chunks | 78mg | 78% |
| Brussels sprouts | 1 cup cooked | 75mg | 75% |
| Mango | 1 fruit | 46mg | 46% |
The %RDI may vary depending on age, sex, and other factors such as pregnancy and lactation. However, this table can provide a general idea of good food sources of vitamin C.
Disadvantages of Vitamin C
Vitamin C is an essential nutrient for human health. However, some people may have some sensitivity to acidic types of foods. In such cases, you should consult a licensed physician on how to get a sufficient amount into your diet. Here are some of the potential disadvantages for people with such sensitivities:
Digestive discomfort: High doses of vitamin C can cause digestive discomfort, including diarrhea, nausea, and abdominal cramps. This is particularly true if the vitamin C is consumed in the form of a supplement, or in highly acidic sources, such as lemon juice.
Interference with certain medications: Vitamin C can interfere with the absorption and effectiveness of certain medications, including blood-thinning medications, chemotherapy drugs, and others. It is important to talk to your doctor before taking vitamin C supplements if you are taking any prescription medications.
Risk of kidney stones: Consuming excessive amounts of vitamin C can increase the risk of developing kidney stones. This is particularly true for people with a history of kidney stones or who have a medical condition that increases the risk of kidney stones.
Iron absorption interference: Vitamin C can enhance the absorption of plant-based iron, but it can also interfere with the absorption of animal-based iron. This may be a concern for individuals who have low iron levels or who are at risk of iron deficiency anemia.
Risk of toxicity: While rare, consuming extremely high doses of vitamin C can lead to vitamin C toxicity, which can cause symptoms such as nausea, vomiting, and abdominal pain.
All in all, vitamin C has numerous health benefits. It is important to note that the disadvantages of vitamin C are typically associated with excessive intake, particularly through the use of high-dose supplements. Consuming vitamin C through fresh foods is generally safe and unlikely to cause any negative side effects.