Have you ever heard your elders suggesting you to have oranges or lemons for any deficiency in your body? They are surely talking about Vitamin C. Vitamin C is a water-soluble nutrient which cannot be produced by your body and hence, you have to depend on its supplements in your diet to get it in adequate quantity. Vitamin C is helpful for the growth and development of your body. It is also a healing nutrient for many physical problems. Have a look for more vitamin C benefits.
Thinking What Is The Role Of Vitamin C In Your Body?
Vitamin C holds an important role in your body. Why? Have a look below.
- Vitamin C is essential to absorb Iron which is obtained from your diet. In this way, it helps in boosting your immune system.
- Vitamin C helps in the collagen amalgamation in the connective tissues which is also helpful in the quick healing of the wounds. It is also helpful for biosynthesis of catecholamine and carnitine.
- It contains antioxidants in a good amount which helps in the protection of the tissues of the eyes, sperm proteins, and cells of DNA. When it works with the DNA cells, it helps in controlling the damage caused by the free radicals which helps you in problems like aging, cancer and heart disorders.
- It helps in the creation and restoration of the skin tissues, ligaments, cartilage, blood cells, etc.
- Calcium is important for your bones and teeth, but without Vitamin C, the healing and the maintenance would be impossible for them.
- Vitamin C helps in maintaining the synthesis of neurotransmitter and norepinephrine, which are attached with the functions of the brain and looking after the mood of an individual.
Henceforth, even a small amount of intake of Vitamin C would give you wondrous health effects.
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What Happens If You Meet With Deficiency Of Vitamin C?
You may not get crowds of people facing the deficiency of Vitamin C in the developed countries, but still there are people who may face the situation which are as follows-
- Are you a chain smoker? Yes, then you might face deficiency of Vitamin C in your body. Smoking cigarettes, hukka, etc. would increase the amount of oxidation in your body which affects the mass of Vitamin C in your body. Beware, this may result to chronic disorders like renal disorder or chronic haemodialysis, etc.
- Do you intake a common diet everyday avoiding the change in the meals? You are sure to face the deficiency of Vitamin C than. People who are addicted to drugs, alcohol, food faddists, elderly, or who are facing mental problems face the deficiency of Vitamin C on an early basis.
- Are you facing health problems like cancer, renal disease or intestinal malabsorption? All these health conditions may also lead to the deficiency of Vitamin C in your body. Such patients are not able to absorb adequate amount of Vitamin C, and hence get affected.
In case you are one of them, consult your doctor for a proper guidance. Apart from all the above, common people may also get affected by the deficiency of Vitamin C which may lead to problems like:
- Deliberate recovery from any kind of infections
- Depression
- Quick bleeding due to the weak blood vessels, collagen, cartilage, etc.
- Delay in healing of any wound
- Fatigue
- Swelling of gums or Gum soreness
Are you facing any of these problems? Consult your doctor on an emergency basis for getting required Vitamin C in your body.
Health Effects Due To Surplus Of Vitamin C In The Body
The body requires any of the nutrient in a fix proportion. Just as the deficiency of the nutrient is harmful, similarly the excess of the nutrient also leads to health problems. As Vitamin C is a water-soluble ingredient, the excess amount is generally removed from the body by the kidneys, but still the glut intake of it would lead to problems like-
- Diarrhea
- Cramps
- Nausea
- Gastrointestinal problems
- Kidney stones
Henceforth, it is advisable to consume a recommended amount of Vitamin C. An ideal intake for both men and women is:
- From birth to 6 months – 40 mg per day
- From 6 months to 12 months – 50 mg per day
- From 1 year to 3 years – 15 mg per day
- From 4 years to 8 years – 25 mg per day
- From 9 years to 13 years – 45 mg per day
- From 14 years to 18 years’ girls – 65 mg per day
- From 14 years to 18 years’ boys – 75 mg per day
- For men above 18 years – 90 mg per day
- For women above 18 years – 75 mg per day
- Pregnant women (18 above) – 85 mg per day
- Breast Feeding women (18 above) – 120 mg per day
- For smokers – take 35 mg additionally on a regular basis
Natural Sources Of Vitamin C
Also, known as ascorbic acid, it is highly present in various fruits and vegetables you might be using on a daily basis. The fruit list includes fruits like raw cantaloupes, kiwis, papaya, mangoes, raspberries, strawberries, blueberries, pineapples, cranberries, watermelon, oranges, guavas, Pummelo, grapefruit, lemon, clementine, etc. Nearly all the citrus fruits can be included in this list as a rich source of Vitamin C. The vegetable list would include veggies like red, green and yellow peppers, cabbage, spinach, turnip, cauliflower, green leafy vegetables, tomatoes, broccoli, Brussels, winter squash, peas, potatoes, etc. are the ideal ones to give you a good amount of Vitamin C. Along with this, consuming soaked sprouts and having them in your breakfast would also give you an adequate amount of Vitamin C.
Are Supplements of Vitamin C Advisable?
Supplements are the extra elements suggested by the dieticians when you are not able to get the required amount of nutrients from the food. Vitamin C also has supplements which are suggested many times by the doctors. The values obtained from the supplement of Vitamin C are equal to those obtained from the natural sources, and hence, they are suggested as a replacement.
Thinking why supplements are required when the natural sources are available in a great variety? Vitamin C gets easily moved or say moved when it comes into contact with water, air and temperature. When the ingredients are cooked, blanched, freeze or thawed. As a result, it may lead to loss of Vitamin C values to some extent or fully. Hence, it is advisable to have raw fruits for Vitamin C, or have supplements which would balance the values in you.
A Lime Light on Vitamin C Infusions
It happens to some people that even after having proper diet and supplement, the deficiency is still found in the body. It is also possible that due to some major disease, the body is not able to absorb the required amount of Vitamin C. In this situation, doctors generally recommend infusions of Vitamin C. In this process, Vitamin C is given to the patient in a high-dose through intravenous infusion, popularly known as IV. Yes, through your veins, Vitamin C is inserted into the bloodstream or given through medicines. However, IV is a quicker and better option than oral pills. It is believed that the dose of Vitamin C is capable enough to kill the cells of cancer and other viruses.
Although they have the capability to deal with cancer cells, they are still safer than the chemotherapy medications as they don’t have any side effect or other chemical effects that would give any side effects. The infusion also helps in tumor problems by killing them as they build hydrogen peroxide in the body. Other problems infusion helps in are cardiovascular disease, asthma, candida, herpes zoster, mellitus type 1 and 2, MS, rheumatoid arthritis, HIV, chronic fatigue, diabetes, migraine, bacterial infections etc.
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Vitamin C Benefits For Health
If a person intakes sufficient amount of Vitamin C on a regular basis, it is beneficial for the following health problems.
1. Stress
Stress to some extent reduces your immune power. Yes, your immune systems weaken as your stress level increases. This is a common symptom found among the youth these days. Vitamin C is a nutrient which gets affected to stress quickly. It is the first nutrient that dwindles alcohol, smoking objects and obesity, and helps in maintaining health on an inclusive basis.
2. Cold
Aha! Wait a minute! Vitamin C doesn’t cure you while you are facing cold. But, it helps in controlling it. Yes, Vitamin C helps you cough in turning to dangerous infections like heavy cold and flu, pneumonia, lung infections and other similar disorders.
3. Stroke
Is your body having low deliberations of Vitamin C? Be aware, you might face stroke problems too. Yes. The people who consume good amount of fruits and vegetables, have high blood level of Vitamin C in their body which reduces the chances of strokes in your body. Fruits when consumed on a daily basis provide you with minerals, fiber and Vitamins which is quite necessary for your heart.
4. Skin Aging
Vitamin C is quite beneficial for the skin cell, which includes both inner and outer cells. The elements present in Vitamin C help the cells to grow and also repair them avoiding situations like wrinkles, skin drying, aging, etc. It helps the skin to maintain its PH levels in the cells giving your skin perfect glow and moisture. It protects your skin from pollution in the environment, UV rays of the sun and the smoke from cigarettes.
Some Myths and Facts Related to Vitamin C
Myth – Vitamin C is taken to avoid cold and flu
Fact – It helps in getting cold and flu more serious
Yes, as the season of cough and cold appear, it is believed that people increase the intake of Vitamin C so that they don’t catch cough and cold. However, the truth is that, Vitamin C helps in controlling cough and cold from getting into more worse condition leading to pneumonia, lung or throat infections, etc. It is a healing nutrient which helps in boosting your immune system avoiding harsh conditions.
Myth – Vitamin C is a nutrient which is mostly missing in many people
Fact – Vitamin C deficiency is rarely found in people
Vitamin C is cannot be produced in our body, and hence, it is obtained from the fruits and vegetables you consume. The daily meal contains enough Vitamin C in the body and hence, the deficiency is rarely found in people. This has also reduced symptoms like swelling in joints, dry skin, nosebleeds, bleeding gums, etc.
Myth – The best source of Vitamin C is citrus
Fact – There are many sources which provide Vitamin C in adequate amount
There is no doubt that citrus is one of the ingredients for Vitamin C, but, there are still many sources which provide Vitamin C in sufficient quantity. The list includes ingredients like sprouts, papaya, kiwi, pineapple, strawberry, Brussels, oranges, etc.
Myth – Vitamin C has no effect on the body fat
Fact – Vitamin C helps in reducing body fat
The lower level of blood in the body indicates a higher amount of BMI, fat around the waist, body fat and much more, than those having normal blood level. Intake of Vitamin C helps in reducing the fat while you carry out your workout session, and also after that. Having Vitamin C before you start your workout or early in the morning would also be effective for weight loss.
Myth – Higher amount of Vitamin C doesn’t affect the body
Fact – Too much of Vitamin C also has side effects
As Vitamin C is a water-soluble ingredient, the body removes the excess intake through urine with the help of kidney. However, huge doses of Vitamin C through meals or supplements has its own side effects like nausea, digestive disorders, diarrhea, vomiting, headache, acidity, insomnia, bloating, kidney stone, etc.
Hence, for the next time you plan your meals, don’t forget to have ingredients providing Vitamin C in your body in sufficient quantity to avoid any health disorders.
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