New Delhi. Vitamins and minerals are very important to keep the body healthy. One of these is Vitamin C, which is considered a nutrient that plays an important role in the body's immunity and cell protection. It is a powerful antioxidant, which helps protect the body from damage caused by free radicals. Both Ayurveda and modern science consider it to be a chemical and antioxidant.
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Normal Requirement of Vitamin C (Normal Range)
Men: 90 mg/day
Women: 75 mg/day
Pregnant/breastfeeding: 85-120 mg/day
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Keep in mind that most of the needs should be met through food.
Supports immunity
Vitamin C plays an important role in the normal functioning of the immune system. It supports the body's ability to fight infection. However, it is not a cure for any disease, nor does taking Vitamin C alone guarantee protection from all types of infections.
Helpful in skin and wound healing
Vitamin C is essential for making collagen in the body. Collagen is an important protein for skin, bones, blood vessels and other body tissues. Therefore, adequate Vitamin C also helps in the normal process of wound healing.
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Aids iron absorption
Another important function of Vitamin C is to improve the absorption of plant-based iron from food. For this reason, taking things rich in Vitamin C along with foods like pulses, gram or green vegetables can be useful.
In which foods is Vitamin C found?
Vitamin C is mainly found in fruits and vegetables. Amla, guava, orange, lemon, seasonal fruits, kiwi, strawberry, capsicum and tomato are good sources of it. Fresh fruits and vegetables are generally a good way to get vitamin C.
Top 10 Natural Sources of Vitamin C (per 100 grams) (Average values, quantity may decrease during cooking)
Amla – 250–600 mg (best)
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Guava – 200 mg
Red capsicum – 120–140 mg
Kiwi – 90 mg
Orange – 50 mg
Lemon – 40 mg
Papaya – 60 mg
Strawberry – 60 mg
Broccoli – 85 mg
Tomato – 20 mg
What can happen if there is a deficiency?
Severe deficiency of Vitamin C in the body for a long time can lead to problems like scurvy. Symptoms may include bleeding gums, delayed wound healing, weakness and easy bruising.
Is it beneficial to take more Vitamin C?
Taking Vitamin C in excess is not always beneficial. Taking too many supplements can cause problems like stomach upset, diarrhea or stomach cramps. Therefore, to meet the general needs, it is better to first focus on a balanced diet.
Vitamin C is an essential nutrient for the body. It helps support immunity, form collagen, protect cells from oxidative damage and help in iron absorption. Including vitamin C-rich fruits and vegetables in your daily diet can be an important part of a healthy diet.