Vitamin C is an essential vitamin for human beings. It’s a water-soluble vitamin that is also known as L-ascorbic acid. The human body cannot produce Vitamin C neither can store it. So, the daily consumption of vitamin C is very necessary.
According to the National Institutes of Health (NIH), a woman should consume a minimum of 75 mg of vitamin C whereas a man should take 90 mg of it in their daily servings. Vitamin C has many health benefits for human beings and its deficiency can lead to many diseases, some of the serious ones as well.
Here are some interesting benefits, sources, and a list of infections caused by Vitamin C deficiency.
Health Benefits of Vitamin C:
There are many health benefits of vitamin C and some of the important benefits are listed below.
1. Boosts Immunity
No surprise for all that Vitamin C is a very important nutrient for boosting your immune system. It’s one of the main reasons that many people consider taking high vitamin C foods and supplements.
Vitamin C is good for stimulating the production of WBCs (white blood cells) and also helps them in proper functioning. The foods with vitamin C help in the defense system of your skin. It acts as an antioxidant and keeps away the potentially harmful molecules.
Vitamin C also helps to reduce the healing time of wounds and can shorten the recovery time of some diseases like pneumonia. Thus, some pneumonia patients use vitamin c tablets or powder as a supplement.
2. Stress Management
Vitamin C deficiency may lead to many stress-related diseases. In the case of alcoholic people or smokers, vitamin C is the first of all nutrients that reduce. The same happens with obese people. This makes vitamin C a very sensitive nutrient when talking about stress. And hence, it becomes very important to maintain the level of vitamin C for overall health.
3. Reduces the Risk of Chronic Disease
Many chronic diseases are linked to oxidative stress. This stress is nothing but the result of free radicals’ accumulation that promotes it.
But what is the role of vitamin C in it? Vitamin C plays an important role in protecting the cells from harmful free radicals as an antioxidant. Antioxidants help in boosting the immune system. And Vitamin C is a powerful antioxidant that can toughen your body’s natural defense.
According to some studies, your antioxidant level can increase by up to 30%, when you consume more vitamin C. So, vitamin C boosts your antioxidant levels and reduces the risk of chronic diseases like heart disease.
4. Vitamin C for Skin
Vitamin C can help when it comes to aging. As discussed above, vitamin C is a powerful antioxidant and its antioxidant properties can affect our blood cells that are very beneficial for the skin, and prevents wrinkles as well.
One of the studies scrutinized a group of 4,025 women aged between 40 and 74. It found that those who consume more vitamin C, have lower wrinkles, lower dryness of skin, and a finer skin-aging appearance.
5. Reduces Risk of Heart Disease
Heart disease is one of the major causes of death in the whole world. Some of the factors that escalate the chances of heart disease are low levels of good cholesterol, high level of bad cholesterol, and high blood pressure.
Vitamin C can help in these situations. If you consume at least 500 mg of vitamin C daily, then it may reduce these risk factors and so the risk of any heart disease. You can use some foods with vitamin C and to complement it, you can also consume some vitamin C tablets or other vitamin C supplements.
Sources of Vitamin C:
The sources of Vitamin C vary from food rich in vitamin C like some fruits and vegetables to some best vitamin C supplements.
Some of the best sources of Vitamin C are listed below.
When we talk about Vitamin C fruits, the first thing that clicks in our mind is Lemons. The lemons are a rich source of vitamin C. An entire raw lemon (including its peel) can provide 83 mg of vitamin C that is almost 92% of its daily value (DV).
You can consume lemon in various forms. Some people doubt that lemon juice is not much beneficial but it’s not completely right. The lemon juice still can be useful in increasing the level of antioxidants.
A few people know the fact that strawberries are a great source of Vitamin C. They may be helpful to prevent cancer, diabetes, vascular disease, and dementia-like diseases due to their strong antioxidant properties.
Apart from vitamin C, strawberries also contain manganese, folate, flavonoids, and other antioxidants. One can get almost 89 mg of vitamin C from one cup of strawberries (152 grams). It can help you in decreasing the levels of LDL (bad) cholesterol.
Oranges are delicious, sweet, and sour fruits that everyone loves to eat. It’s one of the best and easily available citrus fruits that are rich in Vitamin C. One medium-sized orange provides 70 mg of vitamin C, which is 78% of the DV. Oranges are the widely eaten fruits that compose a big portion of dietary vitamin C intake.
One average-sized orange can contain up to 70 mg of vitamin C. Or we can say 100 grams of orange contain approximately 53 mg of vitamin C.
4. Chili Peppers
Yes, you read that right. Chili pepper is one of the great sources of Vitamin C. You can get up to 110 mg of vitamin C from one green chili pepper whereas, one red chili pepper contains almost 65 mg of vitamin C.
Also, the compound called capsaicin that is present in chili pepper is very useful in reducing pain and inflammation. Moreover, 10 grams of red chili powder can help in increasing fat burning as well.
Although there is not much craze for broccoli in India. But it has a lot more health benefits for human beings. Broccoli is an edible green plant just like cauliflower. Not many people know that Broccoli is a rich source of vitamin C.
You can get 50 mg of Vitamin C from one and a half cups of cooked broccoli that is almost 57% of the DV. It makes broccoli one of the great foods with Vitamin C. So, consuming foods like broccoli can improve your immunity, decrease the risk of chronic disease, and lower oxidative stress.
These are just a few benefits of vitamin C and a few high vitamin C foods. But you can also grab some other citrus fruits like grapes, limes, and mandarins that are also good sources of Vitamin C. Moreover, there are vitamin C effervescent tablets also available in the market as a supplement of Vitamin C. But you should always consult with your doctor before using any supplements.