The title Vitamin was given as they’re Very important Amines to the physique. These are vitamins which might be required in very minute portions however have the facility to remedy particular ailments. There are two types of vitamins, water-soluble and fat-soluble nutritional vitamins. Vitamin C is a really versatile water-soluble vitamin. “Vitamin C is critical for these instances within the life span the place progress and improvement are taking place, or tissues are being repaired.
Progress is from being pregnant to infancy, childhood and adolescence. It’s required in adults as we’re dropping pores and skin, bone tissues and pink blood corpuscles regularly from the human physique, which must be replenished,” reveals Dharini Krishnan, Marketing consultant Dietitian, Chennai who says this vitamin performs a serious position in creating well being and immunity in each infants and adults.
1. How much vitamin C do I need?
2. Good Sources Of Vitamin C
3. Health Benefits Of Vitamin C
4. What Happens If I Take Too Much Vitamin C?
5. High Vitamin C Foods
6. Kakadu Plums
9. Bell Peppers
How a lot vitamin C do I want?
Vitamin C known as Ascorbic Acid. It has an important position in serving to take up iron from meals into our our bodies. “Iron deficiency results in anemia, which is a worldwide drawback. Indians have their share of iron deficiency not solely in adults but additionally in adolescent woman kids,” warns Krishnan who says this must be corrected. Dietary surveys present that the quantity of iron taken in diets is adequate, however the absorption will not be taking place. “Subsequently, infants require 25 mg of Vitamin C per day, childhood, adolescence and adults require 40 mg, being pregnant requires 60 mg and lactation 80 mg per day of Vitamin C respectively,” advises the dietician.
Professional Tip: A lime when lower, must be used instantly. Even whether it is stored refrigerated, it loses nutritional vitamins.
Good Sources Of Vitamin C
This water-soluble vitamin is discovered predominantly in vegetables and fruit, however specialists really feel that whereas cooking, the nutritional vitamins are diminished. “Among the many fruits, Amla is the best in Vitamin C in India. Adopted by amla, comes all different fruits such because the citrus fruits equivalent to orange and candy lime, papaya, guava, lemon, strawberries and grapefruit,” says Krishnan who lists greens which might be an excellent supply of Vitamin C. “Amongst greens, cabbage, Brussel sprouts, capsicum and green leafy vegetables have vitamin C. However the vitamin is misplaced throughout cooking in two methods. One by the warmth itself and the opposite by the surplus water which is faraway from the vegetable whereas cooking. Whichever can be utilized by treating it to minimal heating or as uncooked is even higher to retain the vitamin,” she says.
Professional Tip: Taking Amla with any iron-rich food, in between meals, helps with the absorption of iron.
Well being Advantages Of Vitamin C
Numerous research have proven that vitamin C reduces pores and skin injury as a result of dangerous UV rays and in addition helps in pores and skin therapeutic properties. “The immune system works nicely when the physique will not be poor in lots of minerals and nutritional vitamins. Vitamin C performs an vital position in each innate and adaptive immunity. The phagocytic exercise helps take away the microbial load,” says Krishnan who says that vitamin C additionally performs a job in collagen synthesis. “Collagen is a protein which performs an vital position in constructing and repairing tissues, particularly the bone, hair, pores and skin and muscular tissues. When there’s a wound of any kind, whether or not an open wound or an inside wound, for repairing the identical collagen is required, and Vitamin C aids within the formation of collagen,” she explains.
The tooth and gums are additionally maintained by Vitamin C. Particularly the gum well being determines the tooth well being because it holds the tooth collectively. “Deficiency of Vitamin C results in bleeding gums, which might have an effect on the tooth’ well being too. Extreme deficiency results in scurvy which creates bruises within the gums and even hair and pores and skin are affected” says the skilled.
Professional Tip: Amla incorporates the vitamin even whether it is dried or cooked.
What Occurs If I Take Too A lot Vitamin C?
When an individual consumes greater than the prescribed quantity of the vitamin, it doesn’t trigger any well being points. However, when there’s an overdose of dietary supplements, it leads to heartburn, diarrhea, vomiting, abdomen cramps and so forth. Common consumption of contemporary vegetables and fruit offers the much-needed vitamin ranges to the physique, and there’s no want for a complement to be consumed until really helpful by your doctor.
There may be an opposed impact on the physique when this vitamin is consumed in lesser proportions too. The deficiency results in numerous problems predominantly associated to pores and skin, bone, and tooth.
Professional Tip: Be sure you add a splash of lemon juice squeezed over your salad a each day dose of vitamin C.
Excessive Vitamin C Meals
An immunity booster, this vitamin is present in vegetables and fruit of their uncooked state. Fruits equivalent to amla, oranges, candy lime, lemons, papaya, guavas, strawberries and greens equivalent to broccoli, tomatoes, kale, peas, and so forth. They’re thought-about high vitamin C foods.
Professional Tip: Vitamin C can get destroyed by publicity to warmth, air and light-weight. Therefore, eat it instantly when it’s sliced.
A local of Australia, this superfood incorporates vitamin C hundred instances extra vitamin C than oranges. It’s wealthy in potassium and antioxidants; these plums profit the eyes.
Professional Tip: The focus of vitamin C in Kakadu plums is so excessive that it makes it the richest supply of this vitamin.
This fleshy fruit originated from Mexico and South America and is discovered to lower blood pressure and whole levels of cholesterol.
Professional Tio: Guavas assist in the strengthening of gums and tooth.
Wealthy in antioxidants, this vitamin C-rich fruit reduces stress and improves immunity. Research present that common consumption of Kiwi reduces blood platelet stickiness, thereby decreasing the possibilities of blood clots and stroke.
Professional Tip: This fruit helps within the correct circulation of blood.
A veggie that’s low on energy and excessive on vitamins, bell peppers have anti-inflammatory and therapeutic properties. Half a cup of colored pepper takes care of your each day dose of vitamin A and C.
Professional Tip: The colored bell pepper has extra vitamin C than the inexperienced one.
A superb supply of vitamin C, strawberries support in pores and skin well being and immunity. A great supply of potassium and magnesium, these berries assist with dental well being. It could additionally scale back the chance of heart problems and stroke.
Professional Tip: A home made strawberry jam is healthier than a store-bought one.
Oranges assist in absorbing iron, which helps in combating anemia. It promotes collagen manufacturing which ends up in an efficient therapeutic course of.
Professional Tip: A trusted supply of vitamin C helps in reaching easy pores and skin.
A bowl of papaya has anti-inflammatory results in your mind, thereby aiding reminiscence. Half a papaya has extra focus of this vitamin than a full orange.
Professional Tip: The vitamins in papaya are well-absorbed when it’s consumed uncooked.
One of many vital vitamins in blackcurrant is vitamin C. It has double the antioxidant property in comparison with blueberries. It helps within the strengthening of the immune system and eases flu signs.
Professional Tip: Blackcurrant seeds comprise a kind of omega fatty acid that helps in decreasing joint ache.
Loaded with numerous vitamins which might be wanted by the physique, broccoli improves immunity and lowers the chance of most cancers and coronary heart illness. Common consumption of 1 cup of steamed broccoli lowers the possibilities of inflammatory ailments.
Professional Tip: Half-boiled broccoli has extra vitamins than a very cooked vegetable.
Q. How Can I Enhance My Vitamin C?
A. Embrace a minimum of three cups of contemporary vegetables and fruit as a part of your each day weight-reduction plan. This ensures your physique will get the prescribed quantity of the vitamin.
Q. Is Tomato Excessive In Vitamin C?
A. Tomatoes are wealthy in antioxidants. Aside from potassium, folate and vitamin Okay, they’re wealthy in vitamin C.
Q. What Are The three Meals To By no means Eat?
A. Meals which have added sugars, pastries and cookies manufactured from refined flour (maida) and deep-fried meals equivalent to French fries and chips are to be strictly prevented.
Q. What Kind Of Vitamin C Is Finest?
A. Vitamin C that seems within the type of L ascorbic acid on the ingredient listing works finest.