- Vitamin C benefits
- Sources of Vitamin C
- Recommended dietary allowance for Vitamin C
- Vitamin C deficiency
Vitamin C is commonly known as ascorbic acid. The vitamin C is a popular for the treatment of common clod. Vitamin C mainly comes from the vitamin c supplements, vitamin c tablets, vitamin c rich foods. The latest research shows that it can be also helpful in many different other common disease and control the body metabolism. The vitamin c deficiency is very common and can be easily removed. Here you will know more about the vitamin c benefits, vitamin c deficiency & vitamin c sources.
Vitamin C benefits:-
Our body need the Vitamin C in different forms. It mainly need vitanin C to form collagen. As per the research done by the NIH (National Institute for health) the body also usage the vitamin C to form tissue, bone & skin.
Here is the list for the benefits of vitamin C:-
- Vitamin C block the damage made by free radicals which may cause cancer.
- It protect cell from the damage made by the air pollution, cigarette, smoking & UV rays.
- Ass per the research “An intake of 500 mg per day of vitamin C, along with beta-carotene, vitamin E and zinc supplements, slowed the progression of advanced age-related macular degeneration by about 25 percent”.
- Vitamin C can help in preventing the Heart attack by slowing down the Hardening of arteries .
- According to a research Vitamin C an help in prevention/Cure of common cold.
Sources of Vitamin C:-
Vitamin C is an essential nutrients required by the body to maintain the metabolism as well as it maintain the development of tissues, blood vessel, bone & prevent from common cold. It is also said that ht consumption of vitamin C can reduce the Blood pressure. It is important to know what food is high in vitamin c and fruits rich in vitamin c. Here is the list of vitamin c rich fruit and vitamin c rich food.
Vitamin C in per 100g
Peppers (Yellow Bell Peppers)
183.5mg (306% DV
228.3mg (381% DV
Dark Green Leafy Vegetables (Kale)
120mg (200% DV
92.7mg (155% DV
89.2mg (149% DV)
58.8mg (98% DV)
Citrus Fruits (Oranges)
53.2mg (89% DV)
22.8mg (38% DV)
Peas (Mange Tout)
60mg (100% DV)
As per the research Minimum recommendation for the vitamin C along with diet is based on the age & gender. The national academy of sciences have fixed the Dietary reference Intake for the Vitamin C which include the Recommended dietary allowance.
Vitamin C in mg
14-18 years, female
14-18 years, male
19+ years, female
Pregnant women, 14-18 years
Pregnant women, 19+ years
Vitamin C deficiency:-
The vitamin c deficiency disease are very rare. Some regular activity like smoking cigarette can lower the level of vitamin C and sometime it become prone towards health concerns. The vitamin c deficiency disease can be bruising, gingivitis and bleeding gums, dry and splitting hair, rough, dry, scaly skin.
An extreme lack of Vitamin C can cause scurvy. The symptoms of scurvy can be bleeding gums, joint pain, poor wound heeling. It is estimated that approx 30% of women & 40& men suffers the insufficient amount of vitamin C. The lack of vitamin c diseases can be cured if the Men & women follows the RDA (Recommended dietary allowance). According to the RDA the minimum for women is 75md & men is 90 mg, where as for the pregnant women it is required form 80 mg to 120 mg.