Vitamin C

What is Vitamin C

vitamin cVitamin C is a water-soluble vitamin that is necessary for normal growth and development.

Water-soluble vitamins liquefy in water. Remaining amounts of the vitamin leave the body through the urine. That implies you need a continuous supply of such vitamins in your diet plan.

Function
Vitamin C is required for the development and repair service of tissues in all parts of your body. It is used to:

Kind an important protein utilized to make skin, tendons, ligaments, and blood vessels
Heal wounds and form scar tissue
Repair and keep cartilage, bones, and teeth
Vitamin C is among numerous antioxidants. Anti-oxidants are nutrients that obstruct some of the damage caused by free radicals.

Free radicals are made when your body breaks down food or when you are exposed to tobacco smoke or radiation.
The accumulation of totally free radicals gradually is largely accountable for the aging procedure.
Free radicals may contribute in cancer, heart disease, and conditions like arthritis.
The body is not able to make vitamin C by itself, and it does not save vitamin C. It is therefore vital to include a lot of vitamin C-containing foods in your day-to-day diet.

For many years, vitamin C has been a popular solution for the cold.

Research reveals that for the majority of people, vitamin C supplements or vitamin C-rich foods do not decrease the threat of getting the acute rhinitis.
Nevertheless, individuals who take vitamin C supplements regularly might have somewhat much shorter colds or rather milder symptoms.
Taking a vitamin C supplement after a cold starts does not seem handy.


Vitamin C Fruits
All fruits and vegetables consist of some amount of vitamin C.

Fruits with the highest sources of vitamin C consist of:

Cantaloupe
Citrus fruits and juices, such as orange and grapefruit
Kiwi fruit
Mango
Papaya
Pineapple
Strawberries, raspberries, blueberries, cranberries
Watermelon
Vegetables with the greatest sources of vitamin C consist of:

Vitamin C Rich Foods

Broccoli, Brussels sprouts, cauliflower
Green and red peppers
Spinach, cabbage, turnip environment-friendlies, and other leafy eco-friendlies
Sweet and potatos
Tomatoes and tomato juice
Winter squash
Some cereals and other foods and beverages are strengthened with vitamin C. Fortified means a vitamin or mineral has been contributed to the food. Inspect the item identifies to see how much vitamin C is in the item.

Cooking vitamin C-rich foods or saving them for an extended period of time can decrease the vitamin C material. Microwaving and steaming vitamin C-rich foods may decrease cooking losses. The best food sources of vitamin C are uncooked or raw fruits and vegetables.


 

Vitamin C side effects
Significant adverse effects from too much vitamin C are extremely uncommon, due to the fact that the body can not keep the vitamin. Nevertheless, amounts greater than 2,000 mg/day are not recommended since such high doses can result in indigestion and diarrhea.

Insufficient vitamin C can result in symptoms of shortage, including:

Anemia
Bleeding gums
Decreased ability to fight infection
Lowered wound-healing rate
Dry and splitting hair
Easy bruising
Gingivitis (swelling of the gums).
Nosebleeds.
Possible weight gain due to the fact that of slowed metabolic rate.
Rough, dry, scaly skin.
Swollen and agonizing joints.
Weakened tooth enamel.
A serious kind of vitamin C deficiency is referred to as scurvy, which primarily affects older, malnourished adults.


 

Recommendations
The Recommended Dietary Allowance (RDA) for vitamins reflects how much of each vitamin most people ought to get every day. The RDA for vitamins might be made use of as goals for each person.

How much of each vitamin you require depends on your age and gender. Other factors, such as pregnancy and illnesses, are also essential.

The best method to get the day-to-day requirement of necessary vitamins, including vitamin C, is to consume a well balanced diet which contains a variety of foods.

Dietary Reference Intakes for vitamin C:.

Babies

0 – 6 months: 40 * milligrams/day (mg/day)
7 – 12 months: 50 * mg/day
* Adequate Intake (AI)

Children

1 – 3 years: 15 mg/day
4 – 8 years: 25 mg/day
9 – 13 years: 45 mg/day

Adolescents

Women 14 – 18 years: 65 mg/day
Pregnant teens: 80 mg/day
Breastfeeding teenagers: 115 mg/day
Boys 14 – 18 years: 75 mg/day

Grownups

Men age 19 and older: 90 mg/day
Females age 19 year and older: 75 mg/day
Pregnant ladies: 85 mg/day
Breastfeeding ladies: 120 mg/day
Cigarette smokers or those who are around previously owned smoke at any age ought to enhance their daily quantity of vitamin C an additional 35 mg each day.

Females who are pregnant or breastfeeding and those who smoke need higher quantities of vitamin C. Ask your medical professional what quantity is great for you.


 

Alternative Names
Ascorbic acid, Dehydroascorbic acid.

Comments

comments