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.
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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