Vitamin C is a vital nutrient that plays several roles in maintaining overall health and well-being. In this article, we will explore the significance of vitamin C, the consequences of its deficiency, and highlight some fruits and vegetables that can help you meet your daily requirements.

The Role of Vitamin C in Your Body

Vitamin C is essential for numerous functions in the body, including:

1. Collagen Synthesis: Vitamin C is essential for synthesising collagen, a protein that supports connective tissues like skin, cartilage, and blood vessels, aiding in wound healing and skin integrity.

2. Antioxidant Activity: As a powerful antioxidant, vitamin C neutralizes free radicals, potentially reducing the risk of chronic diseases such as cancer and cardiovascular issues.

3. Immune Function: Vitamin C boosts immune cell function and strengthens the skin's barrier against pathogens, helping to lessen the duration and severity of colds.

4. Iron Absorption: It enhances the absorption of nonheme iron, which is vital for preventing iron deficiency anaemia.

Vitamin C Deficiency

The deficiency of vitamin C, also known as scurvy when severe, results from less intake of this essential nutrient.

Symptoms of Vitamin C Deficiency

The symptoms can vary from mild to severe, including:

• Early Signs: Fatigue, irritability, and joint pain.
• Progressive Symptoms: Bleeding gums, easy bruising, poor wound healing, and corkscrew hairs.

If left untreated, severe deficiency can lead to scurvy, characterised by significant bleeding under the skin and swollen gums.

Recommended Daily Intake of Vitamin C

The recommended dietary allowance (RDA) for vitamin C varies by age and gender:

• Adults:

  • Men: 90 mg per day

  • Women: 75 mg per day

  • Pregnant women: 85 mg per day

  • Breastfeeding women: 120 mg per day

• Children:

  • Ages 1-3: 15 mg per day

  • Ages 4-8: 25 mg per day

  • Ages 9-13: 45 mg per day

  • Ages 14-18: Boys: 75 mg per day

In cases of deficiency or increased need, higher doses may be recommended. Adults can safely consume between 500 mg to 1000 mg daily.

Also Read: The Importance of Nutrition For The Elderly

Top 5 Fruits Rich in Vitamin C

Incorporating vitamin C-rich fruits into your diet is an enjoyable way to enhance your health.

Here are five fruits that stand out:

1. Guava: Offering approximately 377 mg of vitamin C per cup, guava provides about 419% of the daily value (DV). This tropical fruit is also rich in antioxidants and dietary fibre.

2. Kiwifruit: With around 167 mg of vitamin C per cup (185% of the DV), kiwifruit is not only tangy and delicious but also a good source of dietary fibre.

3. Papaya: A cup of papaya contains about 88 mg of vitamin C (98% of the DV). Known for its digestive enzymes and antioxidant properties, papaya contributes significantly to health.

4. Oranges: Renowned for their vitamin C content, oranges provide about 96 mg per cup (106% of the DV), making them beneficial for skin health and immunity.

5. Lemons: These citrus fruits are an excellent source of vitamin C and can easily be incorporated into various dishes or beverages.

Top 5 Vegetables Rich in Vitamin C

Don't forget about vegetables that are also packed with vitamin C:

1. Broccoli: With about 89.2 mg of vitamin C, broccoli is also rich in vitamin K, folate, and dietary fibre.

2. Brussels Sprouts: These nutrient-dense vegetables provide about 85 mg of vitamin C and contain vitamins K and E.

3. Bell Peppers: Green bell peppers offer around 128 mg, while red bell peppers can provide up to 144 mg of vitamin C.

4. Cauliflower: This cruciferous vegetable contains about 48.2 mg of vitamin C and is known for its health benefits, including promoting iron absorption.

5. Tomatoes: While lower in vitamin C compared to others, tomatoes still contribute to nutrient intake and are rich in beneficial compounds like lycopene.

Also Read: Top Immunity Boosting Food Items for a Healthy Body

Benefits of Vitamin C in the Body

The advantages of adequate vitamin C intake extend beyond just preventing deficiency:

1. Tissue Growth and Repair: Essential for collagen synthesis, vitamin C aids in healing wounds and repairing tissues throughout the body.

2. Immune System Support: Regular intake enhances white blood cell production, vital for fighting infections.

3. Improved Iron Absorption: It helps maintain healthy blood levels and energy by enhancing the absorption of iron from plant foods.

4. Cardiovascular Health: Adequate intake is linked to a lower risk of cardiovascular diseases, potentially slowing the progression of atherosclerosis.

5. Skin Health: Vitamin C promotes collagen production, leading to improved skin appearance and protection against UV damage.

6. Eye Health: It may reduce the risk of cataracts and age-related macular degeneration due to its protective antioxidant properties.

Side Effects of Excessive Vitamin C

While vitamin C is essential, excessive amounts can lead to side effects, particularly from supplements:

Common Side Effects

• Digestive distress, including diarrhoea, nausea, and abdominal discomfort, usually occurs when intake exceeds 2,000 mg per day.

Serious Side Effects

• Kidney Stones: High doses can increase the risk of kidney stones, particularly when excreting oxalate and uric acid.

• Iron Overload: Increased iron absorption may be problematic for individuals with conditions leading to excess iron accumulation.

Conclusion

Vitamin C is a crucial nutrient that supports various bodily functions, from immune defence to collagen production. Ensuring adequate intake through a diet rich in vitamin C-containing foods, especially fruits and vegetables, can significantly enhance your health. Invest in your health with SBI General's cashless health insurance policy, designed to support your preventive care needs. By being proactive about your health, you can enjoy the benefits of vitamin C and maintain overall wellness.

Frequently Asked Questions

1. How much Vitamin C is needed for a healthy adult?

Adult men require about 90 mg daily, while adult women need 75 mg. Pregnant and breastfeeding women have higher needs, at 85 mg and 120 mg per day, respectively.

2. Can vitamin C help treat the common cold?

Vitamin C may reduce the duration and severity of colds. While it boosts the immune system, it is not a cure for the common cold.

3. Do bananas contain Vitamin C?

Yes, bananas contain some vitamin C, providing about 8.7mg. However, they are not among the richest sources.

4. How much vitamin C do I need daily?

Adults should aim for 75-90 mg of vitamin C daily. Those with higher needs, like pregnant women or those recovering from illness, may require more.

5. Do people who smoke need more vitamin C?

Yes, smokers may need an additional 35 mg of vitamin C daily to counteract increased oxidative stress from smoking.

Disclaimer: The above information is indicative in nature. For more details on the risk factor, terms and conditions, please refer to the Sales Brochure and Policy Wordings carefully before concluding a sale.