Since they are Vital Amines for the body, they were given the name Vitamin. These are nutrients that are needed in incredibly small amounts but have the ability to treat particular diseases. Vitamins come in two varieties: water-soluble vitamins and fat-soluble vitamins. A very versatile water-soluble vitamin is vitamin C. When tissues are being repaired or going through periods of growth and development, vitamin C is essential.
Pregnancy, early childhood, and adolescence are all times of growth. It is necessary for adults because the human body constantly loses skin, bone, and red blood cells, all of which must be replaced. According to experts, this vitamin is crucial for the growth of immunity and good health in both children and adults.
How much vitamin C do I need?
Ascorbic Acid is the name for vitamin C. It plays a crucial part in assisting our bodies’ ability to absorb iron from food. “Iron deficiency causes anemia, which is a major issue worldwide. Indians have their share of iron deficiency, not just in adults but also in adolescent girls and children. The amount of iron consumed in diets is sufficient, but absorption is not taking place.
Therefore, Vitamin C needs vary depending on age: infants need 25 mg per day, children, adolescents, and adults need 40 mg, pregnancy needs 60 mg, and lactation needs 80 mg per day.
Recommended vitamin C sources
The majority of this water-soluble vitamin can be found in fruits and vegetables, but experts believe that cooking reduces the vitamin content. Amla has the highest vitamin C content of any fruit in India. All other fruits, vitamin c foods list includes citrus fruits like
Orange
Sweet lime
Papaya
Guava
Lemon
Strawberries
Grapefruit
Amla
Vegetables high in vitamin C include
Cabbage
Brussels sprouts
Capsicum
Green leafy vegetables
But cooking results in two ways the vitamin is lost. One is caused by the heat itself, and the other is caused by the extra water that is squeezed out of the vegetable as it cooks. To retain the vitamin, it is best to use whatever can be used raw or with only minor heating.
Benefits of vitamin C for health
Numerous studies have demonstrated that vitamin C has skin-healing properties and reduces UV-induced skin damage. When the body is not deficient in many vitamins and minerals, the immune system functions well. Both innate and adaptive immunity benefit from vitamin C. The removal of the microbial load is aided by phagocytic activity, and vitamin C is necessary for the synthesis of collagen.
In particular, the bone, hair, skin, and muscles are built and repaired with the help of the protein collagen. Collagen is needed for healing when there is a wound of any kind, whether it is internal or open, and vitamin C helps with collagen formation, according to the experts.
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