There’s been plenty of buzz surrounding Vitamin C throughout this pandemic, with everybody being paranoid about their vitamin consumption to maintain COVID-19 at bay. Vitamin C tablets are the brand new should-have in each family.
So what precisely is Vitamin C? Should we be taking it moreover as tablets and is it price all of the hype? We perceive your questions and are right here to reply them.
What is Vitamin C?
To put it fairly merely, Vitamin C is an important, water-soluble vitamin that our physique wants in small doses for a plethora of causes. The which means of an important vitamin is that it’s not naturally produced by our physique. Thus, we have to devour it externally by our weight loss program. However, a majority of us don’t even want extra Vitamin C as our regular wholesome, nicely-balanced weight loss program offers us with sufficient of it.
Since vitamin C is just not saved by the physique, it’s crucial to maintain a watch in your every day weight loss program and embrace vitamin C within the type of fruits and greens. If vitamin C tablets are taken as dietary supplements, 200 mg to 500 mg is a protected restrict.
Benefits of Vitamin C Tablets
And ultimately, allow us to come to the 1000’s of advantages that Vitamin C has. Here are a few of our favorites.
1. Vitamin C is an Immunity Booster
It helps to scale back free radical accumulation within the physique and thus helps forestall oxidative stress. It helps fireplace up our physique’s immune system and struggle issues like growing old and irritation, which has been linked to the discount of many continual illnesses.
Vitamin C would possibly show you how to bid goodbye to gout
Gout is a painful situation attributable to irritation of joints and is a particularly painful situation. It is precipitated resulting from accumulation of uric acid, a waste product within the physique. Vitamin C helps cut back the quantity of uric acid within the blood and thus helps forestall gout.
2. Vitamin C Will Keep Anemia at Bay
Iron is liable for oxygen transportation within the physique. Luckily, Vitamin C helps guarantee that our iron ranges are up.
This is due to the truth that consuming Vitamin C helps enhance iron absorption within the physique.
Vitamin C helps convert naturally obtained iron like these obtained from crops simpler to soak up by the physique
3. Keeps Diseases Away
Vitamin C performs an important position in boosting your immunity.
Vitamin C even partakes within the course of that produces white blood cells and lymphocytes, that are our essential troopers in opposition to infections.
It helps in strengthening the pores and skin and is even confirmed to scale back the wound therapeutic time. In truth, pneumonia sufferers given vitamin C dietary supplements have been proven to get well sooner.
4. Vitamin C Reduces the Risk of Dementia
Studies have proven that oxidative stress close to the mind and the backbone can enhance the danger of dementia. However, since Vitamin C helps cut back oxidative stress, they assist cut back the danger of dementia and reminiscence loss.
Lastly, it additionally helps decrease hypertension and your threat of getting any cardiovascular illnesses.
So with that, we hope we’ve satisfied you about the advantages of Vitamin C. Just be sure to seek the advice of your physician earlier than beginning any dietary supplements!
Vitamin C Rich Foods
Vitamin C Rich Oranges
utritional Properties of Orange:
One medium-sized orange has:
- Calories: 60
- No fats or sodium
- Fibre: 3 grams
- Sugar: 12 grams
- Protein: 1 gram
- Vitamin A: 14 micrograms
- Vitamin C: 70 milligrams
- Calcium: 6% of RDA
Vitamin C Rich Lemons
Nutritional Properties of Lemons:
The vitamins in 1/2 cup (100 grams) of uncooked, peeled lemon are:
- Calories: 29
- Water: 89%
- Protein: 1.1 grams
- Carbs: 9.3 grams
- Sugar: 2.5 grams
- Fibre: 2.8 grams
- Fat: 0.3 grams
Vitamin C Rich Broccoli
Nutritional Properties of Broccoli:
½ cup (78 gram) cooked broccoli accommodates:
- Vitamin C: 50 mg
- Calories: 27
- Fats: 0.3 grams
- Cholesterol: 0
- Sodium: 1% of RDA
- Potassium: 7% of RDA
- Carbohydrates: 5.6 grams
- Protein: 1.9 grams
- Iron: 2.9%
- Calcium: 2.4%
Vitamin C Rich Guavas
Nutritional Properties of Guava:
One Guava accommodates:
- Calories: 37
- Fat: 1 gram.
- Cholesterol: 0 milligrams.
- Sodium: 1 milligram.
- Carbohydrates: 8 grams.
- Fibre: 3 grams.
- Sugar: 5 grams.
- Protein:1 gram.
Vitamin C Rich Kiwi Fruit
Nutritional Properties of Kiwi:
A 140 gm serving of Kiwi accommodates:
- Calories: 90
- Protein: 1 gram
- Fat: 1 gram
- Carbohydrates: 21 grams
- Fibre: 5 grams
- Sugar: 15 grams
Vitamin C Rich Brussel Sprouts
Nutritional Properties of Brussels Sprouts:
Here are among the main vitamins in half-cup (78 grams) of cooked Brussels sprouts:
- Calories: 28
- Protein: 2 grams
- Carbs: 6 grams
- Fibre: 2 grams
- Vitamin Okay: 137% of the RDI
- Vitamin C: 81% of the RDI
- Vitamin A: 12% of the RDI
- Folate: 12% of the RDI
- Manganese: 9% of the RDI
Vitamin C Rich Cauliflower
Nutritional Properties of Cauliflower:
1 cup (100 gram) cauliflower accommodates:
- Vitamin C: 48 mg
- Calories: 27
- Fats: 0.3 grams
- Cholesterol: 0
- Sodium: 1% of RDA
- Potassium: 9% of RDA
- Carbohydrates: 5.3 grams
- Protein: 2.1 grams
- Iron: 2.5%
- Calcium: 1.8%
Vitamin C Rich Papayas
Nutritional Properties of Papayas:
Medium-sized papaya (roughly 275 grams) accommodates about:
- Calories: 119
- Protein: 1.3 grams
- Carbohydrates: 30 grams
- Fat: Less than 1 gram
- Dietary fibre: 4.7 grams
- Sugar: 21.58 grams
Vitamin C Deficiency
The deficiency of Vitamin C in our physique is kind of uncommon and takes months to develop. The scarcity of this all-necessary nutrient primarily signifies that collagen formation has considerably decreased or stopped altogether.
A scarcity of this important nutrient could result in scurvy and severely have an effect on the physique’s capacity to restore itself. The signs of this deficiency embrace fatigue, muscle and joint pains, straightforward bruising, poor immunity, swelling of gums, dry and broken pores and skin, poor therapeutic of wounds, uncommon alterations in bones and unexplained weight reduction.
Vitamin C is an answer for higher immunity, cataract prevention, stroke, most cancers and neurological situations. The advantages of Vitamin C certainly make it one of many important nutritional vitamins that should be part of everybody’s weight loss program!
Precautions on Vitamin C Tablets
1. How a lot vitamin C ought to one be taking?
The every day dose of vitamin C required for adults is roughly 65 milligrams to 90 milligrams. A traditional wholesome individual wouldn’t ideally want any extra vitamin C tablets as their every day wants are met from their weight loss program itself.
There are nonetheless sure teams of people that run the danger of working low on vitamin C. Some of those cohorts are:
2. Smokers (each lively and passive)
Studies have proven that resulting from greater oxidative stress in people who smoke, they want virtually 35 mg per day greater than non-people who smoke. Passive inhalation of smoke may also result in a dip in vitamin C ranges.
3. Infants who will not be fed breast milk
Breast milk is a reservoir of a number of vitamins {that a} new child wants, together with Vitamin C. However, sadly in lots of creating international locations infants are fed boiled or evaporated cow’s milk as an alternative of their mom’s milk which may result in extreme malnutrition and vitamin C deficiency within the little one
4. People with an unhealthy weight loss program
Consuming a wholesome and balanced weight loss program is vital in getting all nutritional vitamins, not simply vitamin C. Green leafy greens and citrus fruits are strongholds of this vitamin. But in case you’re somebody who has a weight loss program crammed with junk meals or solely carbohydrates, your physique’s Vitamin C shops are sure to get quickly depleted. 5-6 helpings of fruits and greens like amla, oranges, mangoes, watermelon, darkish leafy greens, bell pepper, broccoli, cauliflower, cabbage, brussels sprouts, pineapples, watermelon can fulfill the every day dietary requirement. If you might be nonetheless falling brief, you possibly can all the time add a complement to fulfill your every day wants.
5. People affected by sure medical situations
Patients who’ve been identified with intestinal malabsorption or cachexia are normally prescribed further tablets to keep up their Vitamin C ranges. Patients with sure varieties of most cancers in addition to extraordinarily extreme renal illness may additionally want Vitamin C tablets.
Frequently Asked Questions (FAQs)
Q. Are there any unwanted effects of extreme consumption of vitamin C?
A. Intake of vitamin C, for essentially the most half, is kind of innocent. If you do, nonetheless, take extreme quantities, you would possibly face gastrointestinal points similar to nausea, abdomen ache, bloating. Even fatigue, sleepiness, and typically insomnia is seen. However, among the lengthy-time period, extra dangerous results of extreme Vitamin C consumption can embrace situations similar to kidney stones. You should point out you’re taking Vitamin C tablets to the physician as they could intervene in assessments similar to stool assessments for occult blood or glucose screening assessments.
Q. Does Vitamin C assist remedy a standard chilly?
A. It is popularly believed that vitamin C helps remedy your chilly. Unfortunately, there isn’t any scientific proof that proves that these claims are true. Vitamin C helps enhance immunity and enhances higher iron absorption within the physique. All these result in higher well being and cut back potentialities of chilly, flu, and many others. There is a few proof that taking vitamin C could forestall severe problems like pneumonia and lung illnesses.
Q. Does Vitamin C assist forestall most cancers?
A. There have been research that present the correlation between extra vitamin C consumption and decreased incidence of sure varieties of most cancers similar to breast, colon, and lung most cancers. These research don’t nonetheless verify this relationship for certain. We are sure that as Vitamin C has so many useful properties and reduces oxidative stress, it’s sure to do higher than hurt.
Q. Is vitamin C good for the pores and skin?
A. Vitamin C helps to struggle indicators of growing old. It boosts collagen synthesis. It can restore dry, broken pores and skin and reduces the looks of wrinkles. Any quantity of sunscreen software is not going to assist to fight the dangerous results of UV rays in case you are vitamin C poor. Also, in case you are a smoker, you want 35 mg extra vitamin C to forestall the looks of darkish spots that are prone to develop on the pores and skin, aside from all the opposite well being hazards that include smoking.
Q. Can you apply vitamin C tablets on to the pores and skin?
A. Lots of anti-growing old merchandise like serums, moisturizers comprise vitamin C. These are merchandise that manufacturers have put in insufficient analysis to make use of vitamin C as an ingredient in a protected manner. Vitamin C is an unstable ingredient and is vulnerable to oxidation. That can cut back the efficiency of the product. Hence, a product that’s researched and comes with correct storage directions is healthier to go for. However, there are a number of DIY face packs and home made serums, whereby vitamin C tablets are crushed and used. The efficacy of those can’t be assured.
