You've always heard the saying, "Eat plenty of oranges and you won't get sick." This isn't just a story. The real hero behind this is vitamin C. So today, let's talk about everything, very simply, about this best friend of our body called vitamin C.
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Simply put, what is vitamin C?
Vitamin C, or its scientific name is (L-ascorbic acid), is a water-soluble vitamin. It is essential for our bodies. Although some animals can make vitamin C within their bodies, we, that is, humans, do not have that ability. Therefore, we must obtain vitamin C from the foods we eat and drink.
Fresh fruits and vegetables are a treasure trove of vitamin C. You can also take vitamin C supplements if you need to. But we'll talk about that later.
Why is vitamin C so important for our bodies?
Vitamin C is a superhero that helps our body do many things.
- Skin, Bones, and Wound Healing: Vitamin C is needed to make a protein called Collagen,'' which helps build things like our skin, gums, and blood vessels. Just think, when you get a wound, it heals quickly because of this collagen. It also helps keep our bones, teeth, and the cartilage at the ends of our bones healthy.
- Boosts immunity: White blood cells are like soldiers in our body. When we get sick, vitamin C helps us produce more of these white blood cells and fight the disease. That is, it strengthens our immune system.
- As an antioxidant: There are harmful particles called free radicals that damage our body's cells, age us quickly, and contribute to diseases like cancer and heart disease. Vitamin C protects our cells from these harmful particles.
- Helping with iron absorption: Vitamin C helps the body better absorb the iron in the foods we eat.
What happens if you don't have enough vitamin C?
Severe vitamin C deficiency is rare these days. However, some people are at higher risk. For example, people who smoke, eat a very restrictive diet, and have certain medical conditions, such as cancer or kidney disease, may be at higher risk.
Severe vitamin C deficiency can lead to a disease called Scurvy.'' The symptoms of this are:
- Constant fatigue
- Getting angry and sad for no reason
- Severe pain in the joints and legs
- Swollen and bleeding gums
- Red or blue spots on the skin
- Bruising quickly, even if the skin is slightly bruised
What superfoods are highest in vitamin C?
The best thing to do is to get your vitamin C from natural foods rather than taking pills. Here is a list of the most delicious foods rich in vitamin C.
| Food | Specialty |
|---|---|
| Guava | It's true that Vitamin C is the king. One guava contains more than the daily recommended amount of Vitamin C. |
| Bell Peppers | Red chili peppers, in particular, are high in vitamin C. One cup contains more than twice as much vitamin C as an orange. |
| Oranges | One of the most popular sources of vitamin C that everyone knows. A medium-sized orange provides most of the daily requirement. |
| Broccoli | You'd be surprised to learn that one cup of broccoli contains as much vitamin C as an orange! |
| Strawberries | One cup contains more than the daily recommended amount of vitamin C and other beneficial antioxidants. |
| Kiwi | Small but packed with goodness. One kiwi provides more than half of the daily recommended vitamin C. |
| Nelli, lemon, orange | There are other things that are rich in vitamin C that can be easily found in our country. |
Other benefits of vitamin C
Does it have an effect on colds?
Vitamin C cannot prevent colds. Keep that in mind. However, research shows that even if you do get a cold, getting enough vitamin C can shorten its duration by about a day and make the symptoms a little less severe.
Help protect against cancer?
Some research has shown that getting plenty of vitamin C from fruits and vegetables may reduce the risk of certain types of cancer, such as lung, breast, and colon cancer. However, there is no clear evidence that taking vitamin C pills provides this protection.
Help to protect eyesight?
It is thought that vitamin C, when combined with other nutrients, may help slow down the progression of age-related macular degeneration (AMD), a disease that weakens eyesight as we age. However, more research is needed on this.
How much vitamin C do you need per day?
The amount of vitamin C you need per day varies depending on your age and gender. Here are general recommendations.
| Age group | Daily Vitamin C requirement (mg) |
|---|---|
| Infants (7-12 months) | 50 mg |
| Children (1-8 years old) | 15-25 mg |
| Children (9-13 years old) | 45 mg |
| Adult male | 90 mg |
| Adult women | 75 mg |
| Pregnant women | 85 mg |
| Nursing mothers | 120 mg |
Important: If you are a smoker, you need 35 milligrams (35 mg) more vitamin C per day than the average person.
Are there any side effects of taking too much vitamin C?
Usually, an excess of vitamin C intake from food is not a big problem, because the body excretes excess amounts through urine.
However, taking vitamin C supplements in high doses (more than 2000mg per day) can cause some side effects, such as stomach upset, chest pain, headaches, diarrhea, and kidney stones.
Also, vitamin C tablets can interact with some medications (e.g., anti-cancer drugs, blood thinners).
Therefore, be sure to consult your doctor before using vitamin C tablets, especially if you are pregnant, breastfeeding, or taking medication for any other medical condition (e.g., kidney disease, liver disease, gout ).
💡 Take-Home Message
- Vitamin C is an essential nutrient for our body, boosting immunity and keeping the skin healthy.
- The best and safest way to get vitamin C is to include fresh fruits and vegetables like guava, oranges, fish chili, and mango in your diet.
- If you take vitamin C supplements, do so only under the advice of your doctor.
- A balanced diet is the best investment in a healthy life.
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