-: VITAMIN – C :-
Vitamin C – The Immunity Booster Your Body Needs..!
Vitamin C, also known as ascorbic acid, is a powerful antioxidant and an essential water-soluble vitamin. Since our bodies cannot produce or store vitamin C, we must obtain it from our diet daily.
The recommended daily intake (RDI) of vitamin C varies based on age and physiological conditions.
Daily Requirements
Men
- Teens (14-18 years) – 75 mg per day
- Men 19+ years – 90 mg per day
Women
- Teens (14-18 years) – 65 mg per day
- Women 19+ years – 75 mg per day
- Pregnant women – 85 mg per day
- Lactating Mothers – 120 mg per day
Children
- Infants (0-12 months) :- (40-50 mg) per day
- Children (1-13 years) :- (15-45 mg) per day
Function on different Organ
- Skin
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Promotes collagen synthesis, reducing wrinkles and enhancing wound healing.
- Immune System
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Strengthens the body’s defense mechanism, this vitamin C helps in fighting infections, various flu etc.
- Heart
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Vitamin C reduces the risk of heart disease by lowering blood pressure and preventing oxidative damage. Iron absorption is also improved by intake of vitamin C on a regular basis thus it prevents anemia.
- Eyes
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VitaminC helps in lowering the risk of cataracts and age-related macular degeneration.
- Brain
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Enhances calcium absorption, thus it helps to improve your overall bone strength.
- Teeth
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Studies show that vitamin C is helpful in maintaining healthy gums and teeth thus helpful for prevention of scurvy disease.
- Pancreas
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It helps in reducing insulin levels which in turn decreases blood sugar levels in people who are suffering from diabetes.
- Brain
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It supports cognitive function and may reduce the risk of neurodegenerative disorders.
- Others like Cancer
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Eating a vitamin C rich diet might help in reducing various sorts of cancer in breast,lungs and colon.
Symptoms incase of Deficiency
A lack of vitamin C can lead to various health issues, including :-
- Fatigue & Weakness.
- Frequent Infections leading to colds and various other flu like diseases.
- Bleeding Gums & Tooth Loss.
- Slow Wound Healing.
- Dry & Rough Skin due to reduced collagen production.
- Joint Pain leading to discomfort.
- Hair loss.
- Scurvy causes anemia, swollen gums, and internal bleeding.
- Purpura.
- Hyperkeratosis ( A condition that causes your skin to thicken in certain places).
Diagnosis
- Plasma or Serum Ascorbic Acid Test.
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The blood test used to check Vitamin C levels is called Plasma or Serum Ascorbic Acid Test. It measures the concentration of Vitamin C in the blood.
- Leukocyte Ascorbic Acid Test.
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This is a less commonly used test. It measures Vitamin C levels in white blood cells (leukocytes) for a better assessment of long-term Vitamin C status.
Although it is less commonly used, but considered more accurate than plasma tests.
Food Sources
Veg Sources
- Citrus Fruits
- Oranges.
- Lemons.
- Limes.
- Grapefruit.
- Berries
- Strawberries.
- Blueberries
- Blackberries.
- Vegetables
- Bell peppers.
- Tomatoes.
- Broccoli.
- Brussels sprouts.
- Cabbage.
- White potatoes.
- Tropical Fruits
- Kiwi.
- Guava.
- Papaya.
- Pineapple.
- Leafy Greens
- Spinach.
- Kale.
- Parsley.
While vitamin C is primarily found in plant-based foods, small amounts can be obtained from Non-Veg Sources
Non-Veg Sources
- Animal Liver
- Chicken liver.
- Beef liver.
- Fish Roe
- Caviar.
- Fish eggs.
- Certain Organ Meats
- Brain and kidneys of animals.
What if Overconsumption
Although vitamin C is water-soluble and excess amounts are usually excreted, overconsumption (above 2,000 mg per day) may cause:-
- Stomach Issues – Diarrhea, nausea, and stomach cramps.
- Kidney Stones – Excess vitamin C can convert into oxalates, increasing the risk of stones.
- Iron Overload – Can be problematic for individuals with hemochromatosis (a condition that causes excessive iron absorption).
Vitamin C is truly a super nutrient that keeps your skin glowing, your immunity strong, and your body functioning at its best. By incorporating a balanced diet rich in vitamin C, you can prevent deficiencies and enjoy long-term health benefits. However, moderation is key—too little or too much can both have consequences. So, embrace the power of vitamin C, and let it nourish your body from withi…!!!
