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VITAMIN C fights free radicals and benefits the skin and connective tissues
Vitamin C’s BENEFITS
Ascorbic acid, another name for vitamin C, is a water-soluble vitamin that is essential for many body processes. Among the main advantages of vitamin C are:
Boosts Immune System: Vitamin C aids in the stimulation of white blood cell formation, which aids in the defense against illnesses and infections.
Antioxidant Properties: Vitamin C has antioxidant properties that shield cells from oxidative stress and free radical damage.
The synthesis of collagen, a protein that provides skin, bones, and connective tissue their structure, depends on vitamin C.
Wound Healing: Vitamin C aids in accelerating the healing of cuts, bruises, and wounds.
Cardiovascular Health: lowering blood pressure and heart disease risk are two benefits of vitamin C.
Cognitive Function: Vitamin C may help to improve cognitive function, including memory and concentration.
Food Sources of Vitamin C
Vitamin C is found in a variety of foods, including:
Citrus Fruits: Oranges, lemons, limes, grapefruits, and tangerines
Berries: Strawberries, kiwis, raspberries, blueberries, and cranberries
Leafy Greens: Spinach, kale, and collard greens
Bell Peppers: Green, red, and yellow bell peppers
Broccoli: Fresh and cooked broccoli
Tomatoes: Fresh and cooked tomatoes
Avocados: Fresh and ripe avocados
Fruit Vitamin C Content (per 100g) Approximate Amount Needed
Oranges 50-70 mg 1-2 medium oranges
Strawberries 59 mg 1 cup (152g)
Kiwi 93 mg 1 medium kiwi (76g)
Guava 126 mg 1 small guava (55g)
Papaya 62 mg 1 small papaya (152g)
Bell Peppers (especially red): Approximately 127 mg of Vitamin C per 100g.
Broccoli: Around 89 mg of Vitamin C per 100g.
Brussels Sprouts: About 85 mg of Vitamin C per 100g.
Kale: Contains approximately 120 mg of Vitamin C per 100g.
Spinach: Around 28 mg of Vitamin C per 100g.
Cauliflower: Approximately 48 mg of Vitamin C per 100g.
Tomatoes: Roughly 23 mg of Vitamin C per 100g.
Cabbage: About 36 mg of Vitamin C per 100g.
Snow Peas: Approximately 60 mg of Vitamin C per 100g.
Green Peas: Around 40 mg of Vitamin C per 100g.
Deficiency of Vitamin C
A deficiency in vitamin C can lead to a range of health problems, including:
Scurvy: A disease characterized by fatigue, weakness, and bleeding gums
Impaired Wound Healing: Slow healing of wounds, cuts, and bruises
Weakened Immune System: Increased risk of infections and diseases
Fatigue and Weakness: Feeling tired and weak, even after resting
Mood Changes: Irritability, anxiety, and depression
Skin Problems: Dry, rough, and scaly skin
Recommended Daily Intake
The recommended daily intake of vitamin C varies by age and sex. The recommended dietary allowance (RDA) for vitamin C is:
Adult Men: 90 milligrams (mg) per day
Adult Women: 75 mg per day
Pregnant Women: 80-85 mg per day
Breastfeeding Women: 120 mg per day
It’s always best and recommended to consult with a healthcare professional for personalized nutrition advice.
