Vitamin C is needed for the growth and repair of tissues in our body and because the body does not store Vitamin C in its tissue, we need to consume it on its regular basis. Benefits of Vitamin C is indispensable for proper functioning of the body. The role of vitamin C in maintaining good health, gives us more reasons why we should include sources of Vitamin C in our diet.
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Benefits of Vitamin C
Vitamin C is needed for the growth and repair of tissues in all parts of your body. It is used to:
- Form an important protein used to make skin, tendons, ligaments, and blood vessels
- Heal wounds and form scar tissue
- Repair and maintain cartilage, bones, and teeth
- Vitamin C is one of many antioxidants. Antioxidants are nutrients that block 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 build-up of free radicals over time is largely responsible for the aging process.
- Free radicals may play a role in cancer, heart disease, and conditions like arthritis.
- The body is not able to make vitamin C on its own, and it does not store vitamin C. It is, therefore, important to include plenty of vitamin C-containing foods in your daily diet.
- For many years, vitamin C has been a popular remedy for the common cold.
- Research shows that for most people, vitamin C supplements or vitamin C-rich foods do not reduce the risk of getting the common cold.
- However, people who take vitamin C supplements regularly might have slightly shorter colds or somewhat milder symptoms.
- Taking a vitamin C supplement after cold starts does not appear to be helpful.
Food Sources
All fruits and vegetables contain some amount of vitamin C. Fruits with the highest benefits of vitamin C include:
- Cantaloupe
- Citrus fruits and
juices, such as orange and grapefruit - Kiwi fruit
- Mango
- Papaya
- Pineapple
- Strawberries, raspberries, blueberries, cranberries
- Watermelon
Vegetables with the highest benefits of vitamin C include:
- Broccoli, Brussels, sprouts, cauliflower
- Green and red peppers
- Spinach, cabbage, turnip greens, and other leafy greens
- Sweet and white potatoes
- Tomatoes and tomato juice
- Winter squash
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Some cereals and other foods and beverages are fortified with vitamin C. Fortified mean a vitamin or mineral has been added to the food. Check the product labels to see how much vitamin C is in the product.
Cooking vitamin C-rich foods or storing them for a long period of time can reduce the vitamin C content. Microwaving and steaming vitamin C-rich foods may reduce cooking losses. The best food sources
of vitamin C are uncooked or raw fruits and vegetables.
of vitamin C are uncooked or raw fruits and vegetables.
Deficiency of Vitamin C causes:
- Dry and splitting hair
- Gingivitis or inflammation of gums, bleeding of gums, rough, dry and scaly skin.
- Reduction of wound-healing rate, easy bruising, nosebleed
- Decreased ability to ward off infections
- The most severe form of Vitamin C deficiency is scurvy. Scurvy leads to the formation of liver spots on the skin, spongy gums and bleeding from mucous membranes. A person with this ailment looks pale, feels depressed and is partially immobilised. In advanced scurvy there is an open wound which subsequently leads to loss of teeth and eventually death.
- Low levels of vitamin C may lead to high blood pressure, gallbladder disease, stroke, cancer and atherosclerosis, the build-up of plaque that can lead to heart attack and stroke. Make sure you eat enough Vitamin C foods to reduce the risk of developing these conditions.
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