Vitamin C, also known as – Ascorbic acid, is water – soluble vitamin. According to the experts, it is one of the safest and most effective nutrients. It is probably the best – known antioxidant till date. This vitamin is essential for our body and should be taken regularly in a limited amount. It helps in repairing tissues and helps in regenerating other antioxidants within our body.
Why do we need Vitamin C?
Vitamin C is required for the biosynthesis of collagen and L – carnitine. Apart from this, it is also involved in the protein metabolism. It also limits the damaging effect of free radicals through its antioxidant activity and thus reduces the chances of cancer. Vitamin C is a physiological antioxidant and thus helpful in regenerating other antioxidants in our body which includes alpha – tocopherol. Apart from all this, vitamin C plays a vital role in improving our immune system and protects our body from chronic diseases. Vitamin C is also necessary to make certain neurotransmitters which are essential for our brain health. Apart from this, this vitamin also produces collagen which plays a critical role in the structure of our body.
The primary source of vitamin C is citrus food such as orange, grapes, tomato, lemon etc. Other sources of vitamin C are green and red pepper, pineapple, Kiwi, papaya, strawberries, broccoli, cauliflower, cantaloupe, blueberries, raspberries, pear, white apple, cranberries, watermelon etc. well, all the fresh fruits are the excellent source of vitamin C. Although vitamin C is not naturally present in grains it can be added some fortified breakfast cereals. Vitamin C is also available in supplements but still recommended to take the same from natural food.
As already said, that vitamin C is vital for our body, therefore it should be taken regularly in the proper amount. Lack of this vitamin causes severe diseases such as scurvy, anaemia, exhaustion, swelling in some parts of our body and sometimes loss of teeth and ulceration of gums. Scurvy is the most severe disease caused by the deficiency of vitamin C. Its symptoms include tiredness, weakness, curly hairs, sore arms and legs, dry mouth etc. It is not difficult to fix the deficiency of vitamin C. Just take it on the regular basis but remember intake should be done in a limited amount.
How much amount of Vitamin C is sufficient for us?
Well said by someone that excess of everything is bad. Though vitamin C is important for us and needed to be consumed regularly we should check the amount of the same. Vitamin C is helpful only if taken in a limited amount.
The amount of vitamin C needed by children of different ages:
|Age||Amount of Vitamin C|
|0 to 6 months||40 mg|
|6 – 12 months||50 mg|
|1 to 3 years||15 mg|
|4 to 8 years||25 mg|
|9 to 13 years||45 mg|
The amount of vitamin C sufficient for males and females (14 years and above):
|Males||75 to 90 mg|
|Females||65 to 75 mg|
The amount of Vitamin C sufficient for pregnant and lactating women:
|Pregnant Women||80 to 85 mg|
|Lactating Women||115 to 120 mg|