VITAMIN C: Function, Daily Requirement, Benefits, Deficiency and Sources

VITAMIN C: Function, Daily Requirement, Benefits, Deficiency and Sources

Boost Your Immunity and Overall Health with This Powerful Antioxidant

A healthy outside starts from the inside." - Robert Urich

 

Vitamin C is a water-soluble vitamin that plays a crucial role in maintaining our immune system, skin health, and overall wellbeing. Also known as ascorbic acid, vitamin C is an essential nutrient that cannot be produced by our bodies, so we must obtain it from our diet or supplements. In this article, we will discuss the benefits of vitamin C, its daily requirements, deficiency symptoms, and sources.

 

What is Vitamin C and Why Do We Need It?

Vitamin C is a powerful antioxidant that protects our cells from damage caused by free radicals. It also helps in the production of collagen, a protein that supports our skin, bones, and joints. Additionally, vitamin C plays a key role in the absorption of iron, wound healing, and the maintenance of healthy blood vessels.

Vitamin C is also known as ascorbic acid, which is its chemical name. It is also sometimes called L-ascorbic acid, which refers to its molecular structure. Some vitamin C supplements may contain other forms of vitamin C, such as sodium ascorbate or calcium ascorbate.

 

How Much Vitamin C Do I Need Per Day and How Much is Too Much?

The recommended daily intake of vitamin C for adults is 75 to 90 milligrams per day for women and men, respectively. However, some individuals may require more vitamin C, such as smokers, pregnant or breastfeeding women, and individuals with certain medical conditions. Excessive intake of vitamin C can cause gastrointestinal distress, including diarrhea, nausea, and cramps. The tolerable upper intake level for vitamin C is 2,000 milligrams per day for adults.

 

Vitamin C

Top 5 Foods High in Vitamin C and Some Alternatives

Citrus fruits such as oranges, lemons, and grapefruits are well-known sources of vitamin C, but there are other options as well. Here are the top 5 vitamin C-rich foods:

  1. Guava: A tropical fruit that contains about 126 milligrams of vitamin C per 100 grams.
  2. Bell peppers: A cup of chopped red bell peppers provides about 190 milligrams of vitamin C.
  3. Kiwi: A medium-sized kiwi contains about 71 milligrams of vitamin C.
  4. Broccoli: A cup of cooked broccoli contains about 81 milligrams of vitamin C.
  5. Strawberries: A cup of strawberries contains about 97 milligrams of vitamin C.

Other vitamin C-rich foods include papaya, kale, tomatoes, and Brussels sprouts. A daily serving of Vitakrill Kril Gummies contains up to 67% of the daily vitamin D requirement.

 

15 Signs of Vitamin C Deficiency

Vitamin C deficiency can cause a range of symptoms, including:

  1. Fatigue and weakness
  2. Joint and muscle aches
  3. Dry skin and hair
  4. Slow wound healing
  5. Bleeding gums and nosebleeds
  6. Easy bruising
  7. Swollen and painful joints
  8. Frequent infections
  9. Mood changes
  10. Poor appetite
  11. Weight loss
  12. Anemia
  13. Scurvy (a severe vitamin C deficiency that can cause fatigue, muscle weakness, and swollen gums)
  14. Slow growth and development in infants and children
  15. Increased risk of chronic diseases such as cancer and heart disease.

 

Vitamin C sourse - strawberries

Causes, Symptoms, Treatment of Vitamin C Deficiency

Vitamin C deficiency can be caused by inadequate intake of vitamin C-rich foods, malabsorption disorders, and smoking. The symptoms of vitamin C deficiency are varied and can range from fatigue to scurvy. The treatment for vitamin C deficiency involves increasing the intake of vitamin C-rich foods or taking vitamin C supplements under medical supervision.

 

Who Should Take Vitamin C Supplements?

Most people can obtain enough vitamin C from their diet, but certain individuals may require vitamin C supplements, such as smokers, pregnant or breastfeeding women, and those with malabsorption disorders. It is important to note that excessive intake of vitamin C supplements can cause adverse effects, such as gastrointestinal distress and kidney stones. Therefore, it is important to consult with a healthcare provider before taking vitamin C supplements.

 

Vitamin C sources food

Conclusion

Vitamin C is an essential nutrient that plays a critical role in maintaining our immune system, skin health, and overall wellbeing. Citrus fruits, guava, bell peppers, kiwi, and broccoli are some of the best sources of vitamin C. Vitamin C deficiency can cause a range of symptoms, including fatigue, joint pain, and scurvy. Most people can obtain enough vitamin C from their diet, but certain individuals may require supplements under medical supervision. By incorporating vitamin C-rich foods into your diet, you can boost your immunity and promote overall health.

 

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Vitakrill Krill Gummies with A, C, D3 and E Vitamins

 

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