Vitamin C – Benefits, Food Sources and Consumption Chart

Vitamin C – Benefits, Food Sources and Consumption Chart

With almost no track of time in this world of busy lives, it is fairly important to keep a right check of all the nutrients you consume. Vitamin C has evolved into our lives through multiple daily food sources that we consume, like bottled juices, citrus fruits, kiwi and further more.

Though, it still is necessary for us to provide every nutrient that our body deserves from us. Why? Because in the end, the more the requirements we meet of our body, the healthier we get.

From strengthening your eyesight to providing a subtle glow to your skin, this vitamin plays wonders.

This article contains:

  1. Vitamin C and Why Is It Required?
  2. All Its Benefits In A Nutshell.
  3. Food Sources
  4. Consumption According To Age

Vitamin C And Why Is It Required?

Firstly, what exactly is Vitamin C?

vitamin C

For starters, It is a much-needed Vitamin in our body that has another name, known as L-ascorbic acid. This water-soluble vitamin is naturally found in food and in form of supplements. Most animals are able to produce their own Vitamin C but as humans lack this capability, Vitamin C has become an essential dietary factor.

However, most of the experts suggest getting Vitamin C naturally from fruits and vegetables instead of depending on supplements.

Why does our body require this Vitamin?

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Vitamin C is required for neurotransmitters, collagen, and biosynthesis of L-carnitine. It is further included in the metabolism of protein. To be precise, collagen plays a vital role in healing wounds.

It is also configured as an active antioxidant and it further regenerates other oxidants, including Vitamin E. Although, it is significantly clear that this vitamin can eliminate free radicals, preventing them from further damage.

Conversely, there are ongoing studies struggling to figure out whether it will help prevent the development of certain cancers and further hazardous diseases.

Other than that, vitamin C is required for the digestion of iron availed from a food-based plant. To be precise, this vitamin is essential for our immune system, as it further increases the productivity of our organs.

All Its Benefits In A Nutshell:

Now that you’re evident to what exactly is this vitamin, scroll below to figure out the list of benefits it upholds:

Eliminates Diseases Caused By Its Deficiency

mouth

For starters, vitamin C is used to eliminate the deficiency caused by its non-existence that further causes a disease named ‘Scurvy.’ This disease is hazardous enough to open previous wounds and can cause bleeding in the gums.

To take control of this, 100-200 mg of Vitamin C should be taken twice a day, for 14 days.

Reduces Mouth Cancer

evident mouth cancer

It is suggested that taking Vitamin C on a daily basis can reduce the risk of mouth cancer. However, it should be taken through natural fruits, not dietary supplements if an evident reduction of cancer is demanded. Further, you must put a halt to smoking, if you’re an addict. As obvious as it may sound,

Smoking kills.

Helps Diabetic And Kidney Patients

furthermore, diabetic patients

Vitamin C is also used to overcome the disease of albuminuria where a massive amount of protein is lost through urine. This is highly common with diabetics. Though, in order to treat it, Vitamin C should be taken along with 30% of Vitamin E.

Consequently, it is also highly beneficial for preventing the damage of kidney from the contrast media used for the diagnostic tests. 3 grams of vitamin C is given before coronary angiography and 2 grams is given after the test. This, however, helps heal the patient much quicker.

Treats Atherosclerosis

heart disease

Atherosclerosis, a disease known for the hardening of arteries. To treat this, vitamin C is taken through mouth, which can decrease the risk and can further slow down the risks of arteries getting blocked.

Conversely, research is still being made whether it is better to take Vitamin C through fruits, or dietary supplement. Although, natural sources are highly recommendable. It is, further, used to decrease the risks of chronic pain conditions called complex regional pain syndrome.

Strengthens Bones, Muscles, and Skin Cells

bones

For patients with fractures, 500 grams of Vitamin C is to be taken daily for 50 days. Additionally, it is widely used for treating wrinkled skin that becomes aged due to sun exposure.

Most of the skin refining creams contain Vitamin C in combination with products, including zinc sulfate and sodium hyaluronate. Precisely, it refreshes the skin and gives a youthful look. It also helps in preventing cartilage loss and further worsening of symptoms in people with the disease of osteoarthritis.

Most importantly, this vitamin is suggested to be consumed daily, on a dietary basis as it can increase muscle strength in aged people with brittle bones. Further, It also helps in improving the intake of oxygen in teenage boys during exercise.

Food Sources:

Oranges for thicker hair

Following is a list of healthful, nutrition-packed food, that sustain high level of Vitamin C:

  1. A medium Papaya contains 168 mg of Vitamin C.
  2. A cup of Bell peppers sustains 117.48 mg.
  3. A cup of Broccoli gives you 101.4 mg of this vitamin.
  4. Consume a cup of brussels sprouts to reward your body with 96.7 mg.
  5. A cup of strawberries contains 84.67 mg of Vitamin C.
  6. 1 medium-sized orange contains 69.7 mg.
  7. A cup of pineapples sustains 78.8 mg of Vitamin C.
  8. 12 inches of a kiwi fruit gives you 63.96 mg.

Consumption According To Ages:

Here is a common list of how many vitamins should one daily consume, in accordance to their ages, known as the daily recommended dietary allowances (RDA):

  • 15 mg per day for children from 1-3 years.
  • 25 mg per day for children from 4-8 years.
  • 45 mg per day for children from 9-13.
  • 75 mg per day for boys and 65 mg per day for girls of age from 14-18.
  • Adults of ages above 19 are recommended 90 mg per day for men and 75 mg per day for women.
  • During pregnancy if younger than 19, 115 mg per day should be consumed. And those who are between  19-50 per day are recommended to take 120 mg.

As a final note, vitamin C should be consumed in form of fruits, including oranges, kiwi, papaya, and strawberries, along with a couple more. This will not only reduce the deficiency level in our body and will provide all the benefits mentioned above.

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