Vitamin C is like a special vitamin that your body really needs. You can find it in fresh fruits and veggies, especially citrus fruits like oranges.
Your body needs vitamin C to grow and work properly. It’s like a helper for your immune system, which keeps you from getting sick. Most experts say it’s best to get vitamin C from food instead of pills. Fresh oranges and orange juice are good choices.
Long ago, people used vitamin C to prevent and treat a problem called scurvy. Nowadays, many people use it to help with the common cold. Some folks use it for other things like autism, breast cancer, and heart issues. But, for many of these uses, there isn’t strong proof that it really works. And for COVID-19, there’s no strong proof that vitamin C helps either.
Vitamin C Supplements:
Vitamin C supplements are oral supplements that contain high levels of vitamin C, a nutrient that is essential for the proper functioning of the body. It is important for the growth and repair of tissues in the body. and helps the body in production of collagen, an important protein.
It is an antioxidant that helps protect the body against damage from harmful molecules. These supplements are available in various forms, such as tablets, capsules, and powders. These supplements can be taken on daily bases to help ensure adequate intake of this important nutrient.
However, it’s always best to consult a healthcare professional before taking any supplement.
Vitamin C Deficiency:
Also known as scurvy, is rare in developed countries. However, it can occur in people with limited access to fresh fruits and vegetables. People who have certain medical condition that prevents the absorption of nutrients, also suffer from Vitamin C deficiency.
Scurvy symptoms include fatigue, muscle weakness, joint and muscle aches, and a tendency to bruise easily. In severe cases, it can lead to anemia, gum disease, and loss of teeth.
Deficiency Symptoms:
- Fatigue and weakness.
- Muscle pain and joint stiffness.
- Bruising easily.
- Anemia.
- Dry, scaly skin.
- Swollen and bleeding gums.
- Dry, damaged hair and hair loss.
- Slow wound healing.
- An increased susceptibility to infections.
Poor diet is one of the major causes of Vitamin C deficiency. People with lower intake of fresh fruits and vegetables are susceptible to Vitamin C deficiency. Alcoholism, malabsorption, and chronic kidney disease are also risk factors for deficiency.
The deficiency can be treated by increasing the intake of vitamin C-rich foods or by taking supplements. The recommended daily intake varies depending on age, gender and level of vitamin C deficiency.
Benefits of Vitamin C:
Vitamin C is like a superhero for your body. It does so many good things! Here are the awesome things it does:
- Collagen Buddy: Vitamin C helps your body make something called collagen. Collagen is like glue that keeps your body’s parts together – skin, tendons, blood vessels, and more.
- Protector: It’s like a bodyguard against bad things called free radicals. These can hurt your body, but vitamin C fights them off.
- Immune Supporter: Think of it like a helper for your body’s defense team. It makes your immune system strong and helps you fight off sickness.
- Iron Helper: It works with your body to take iron from plant foods. Iron helps keep your blood healthy and stops you from getting anemia, which can make you feel tired.
- Heart and Skin Friend: Vitamin C is great for your heart. It can lower the chance of heart problems and also keeps your skin looking good, protecting it from the sun’s rays.
- Happy and Calm: It can help you feel less stressed and in a better mood. It’s like a relaxer for your mind.
- Cancer Fighter: Vitamin C is like a shield against certain cancers, like lung and stomach cancer. It can lower the risk of getting them.
So, you see, vitamin C is like a superhero that keeps you strong and healthy!
How Much Vitamin C Do You Need Each Day?
It depends on age, gender, and other factors. Recommended daily intake of vitamin C is as:
- Adult men: 90 milligrams (mg).
- Adult women: 75 mg.
- Pregnant women: 85 mg.
- Breastfeeding women: 120 mg.
It is rightly said that smokers need more vitamin C than non-smokers. They should aim at getting 35 mg more than the recommended daily intake.
What are the Best Food Sources of Vitamin C?
Some yummy foods that have a lot of vitamin C are:
- Citrus Friends: Oranges, grapefruits, lemons, and limes have loads of vitamin C.
- Berry Boost: Strawberries, raspberries, blueberries, and cranberries are full of vitamin C too.
- Melon Magic: Watermelon and cantaloupe melons have a good amount.
- Tropical Delights: Pineapple, papaya, and mango are tropical fruits with vitamin C.
- Kiwi Surprise: One kiwifruit has about 64mg of vitamin C.
- Mango Magic: A medium-sized mango has around 60mg of vitamin C.
- Guava Goodness: One guava has about 126mg of vitamin C.
- Pineapple Pleasure: A cup of pineapple chunks has around 78mg of vitamin C.
- Papaya Power: One papaya has around 88mg of vitamin C.
- Bell Pepper Bonus: One bell pepper has about 95mg of vitamin C.
So, you can enjoy these delicious foods and get the good stuff your body needs!
Can You Take Too Much Vitamin C?
While it is a water-soluble vitamin and any excess is excreted in the urine. However,Consuming high doses especially over a long period of time, can cause side effects including:
- Diarrhea:
The body cannot absorb more doses than its needed and excessive doses can cause diarrhea.
- Nausea and Stomach Cramps:
Consuming high doses can cause stomach discomfort and nausea.
- Headaches:
When taking high doses some people may experience headaches.
- Insomnia:
High doses may cause insomnia and especially if taken on later part of the day.
- Iron Overload:
High doses can also increase the absorption of iron and it can lead to iron overload in some individuals.
- Kidney Stones:
- Consuming high doses of supplements may increase the risk of developing kidney stones.
Vitamin c: Benefits for Skin:
It has numerous benefits for skin. It helps the body in production of collagen, a protein that helps to maintain the integrity of skin. Many other known benefits include:
- Production of Collagen:
It is essential for the production of collagen, a protein that helps to keep the skin firm and elastic. Collagen production decreases with increase in age, and it can lead to wrinkles and sagging skin. It can help to stimulate collagen production and improve the appearance of the skin.
- Antioxidant properties:
It is an antioxidant, which helps to protect the skin from damage caused by harmful molecules called free radicals. These molecules can damage the skin cells and contribute to aging and skin conditions such as hyper pigmentation.
- Brightening the Skin:
Vitamin C helps to brighten the skin and reduces the appearance of dark spots and uneven skin tone caused by sun damage, acne, or other skin conditions.
- Sun protection:
It help to protect the skin against sun damage and it can neutralize the free radicals that are generated by UV radiation and reduce the risk of sunburn.
- Reducing Inflammation:
It has anti-inflammatory properties and it can help to reduce redness, swelling, and other symptoms of skin inflammation.
Vitamin C can be found in many skincare products such as serums, moisturizers, masks and it is also present in many fruits and vegetables. Consuming vitamin C-rich foods can also benefit the skin.
However, it is always recommended to consult a skincare professional or a dermatologist before using any skincare product.
Learn More About Vitamin C Serum………..
What Does the Health Department Say?
You can get enough vitamin C by eating different healthy foods.
If you use vitamin C pills, don’t take too many. That can be bad for you.
Using less than 1,000mg of vitamin C pills a day is probably safe.
Special Precautions:
Here are some important things to remember when it comes to vitamin C:
- During Pregnancy and Breastfeeding: If you’re pregnant or breastfeeding, it’s usually safe to have up to 2000 mg of vitamin C a day if you’re 19 years or older, and up to 1800 mg if you’re 14 to 18 years old. But don’t take too much, as it might not be good for the baby. Taking too much vitamin C during pregnancy can cause issues.
- For Babies and Kids: Kids can have vitamin C from food in safe amounts. But too much – more than 400 mg a day for little ones aged 1-3 years, 650 mg for kids 4-8 years, 1200 mg for kids 9-13 years, and 1800 mg for teens 14-18 years – might not be safe.
- Alcohol and Health Issues: People who often drink alcohol and have health problems might not have enough vitamin C. They might need more time to fix the vitamin C levels.
- Cancer Concerns: If you have cancer, high doses of vitamin C might not be okay unless your doctor says so.
- Kidney Worries: If you have kidney problems, too much vitamin C might not be good for you. It might even raise the chance of kidney stones.
- Metabolic Condition: If you have something called “glucose-6-phosphate dehydrogenase” deficiency, avoid taking too much vitamin C. It might harm your blood cells.
- Kidney Stones Caution: Taking too much vitamin C can raise the risk of getting kidney stones. So, it’s best not to take more than what’s in regular multivitamins.
- Smoking and Tobacco: If you smoke or use tobacco, your vitamin C levels might go down. To help, you should eat foods with more vitamin C.
Remember, talking to a doctor before making big changes with vitamins is a good idea. They can help you stay healthy and safe.
