Vitamin C: Benefits, Sources & Deficiency

Vitamin C

Story Highlights

  • 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.

Food Name Vitamin C in per 100g
Peppers (Yellow Bell Peppers) 183.5mg (306% DV
Guavas 228.3mg (381% DV
Dark Green Leafy Vegetables (Kale) 120mg (200% DV
Kiwifruit (Green) 92.7mg (155% DV
Broccoli 89.2mg (149% DV)
Berries (Strawberries) 58.8mg (98% DV)
Citrus Fruits (Oranges) 53.2mg (89% DV)
Tomatoes (Cooked) 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.

Age/Gender Vitamin C in mg
0-6 months 40 mg
6-12 months 50 mg
1-3 years 15 mg
4-8 years 25 mg
14-18 years, female 45 mg
14-18 years, male 65 mg
19+ years, female 75 mg
Pregnant women, 14-18 years 92 mg
Pregnant women, 19+ years 80 mg

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.

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