Ascorbic acid or vitamin C is a good antioxidant that boosts the immune system. It is a water-soluble vitamin. Fruits and vegetables are a rich source of natural vitamin C. It is also responsible for fighting free-radical attacks on the body to keep the skin and bones healthy. People with dietary restrictions or some medical conditions may require consuming vitamin C supplements. This article explores the benefits of vitamin C, natural sources of vitamin C, and some of its types available in the market.
All about vitamin C
Time for some fact check: the human body doesn't produce or store water-soluble vitamin C; therefore, we need to ingest vitamin C from external sources, i.e., through fruits and vegetables.
Health Benefits of Vitamin C
- Vitamin C safeguards your body against free radical attack:
Vitamin C is packed with some incredible components: antioxidants that safeguard your cells from being attacked by free radicals. Free radicals are unstable atoms produced by cigarette smoke, air pollution, alcohol, UV rays, etc. Free radicals are a significant cause of cancer, heart diseases, and aging.
- Vitamin C is required to make Collagen:
New tissue growth in the human body is only possible with Collagen, and vitamin C is a vital nutrient required to make this protein. Healing of cuts and wounds, maintaining healthy skin are all functions of Collagen. It is mostly found in the bones, tendons, muscles, apart from the skin.
- Vitamin C is responsible for improving iron absorption:
Vitamin C plays a critical role in increasing the absorption of iron in the body.
- Vitamin C: Best Natural Food Sources:
Citrus fruits like lemon, kiwi, orange, grapefruit, and guava are loaded with vitamin C. Daily munching on citrus fruits can increase your vitamin C Recommended Dietary Allowance (RDA). The RDA is 75 mg a day for women and 90 mg per day for men. If you incorporate fruits and vegetables that are rich in vitamin C in your everyday diet, separately consuming vitamin C supplements may not be required. The body absorbs only as much as it needs and throws out the excess in the urine. You should know that consuming more than 2,000 mg of vitamin C leads to stones in the kidney, diarrhea, and nausea.
Some additional vitamin C sources are fruits such as papaya, strawberries, and cantaloupe and vegetables like cauliflower, Brussels sprouts, capsicum, and broccoli. A mixed bowl of kiwi and a vegetable can fulfill your requirement of 75 mg a day. On the other hand, a cup of uncooked capsicums contains 117 mg of vitamin C, which is more than the average RDA needed per day, both for women and men.
Camu berries top the charts amongst the vitamin C-rich fruits. One teaspoon of Camu powder contains 1180% daily RDA which means 708 mg is packed in a small dose.
Acerola Cherries are packed with vitamin C, containing 315 mg, i.e., 525% of your daily RDA in just one teaspoon.
Red Bell Peppers
Moment of truth: one cup of diced red bell peppers consists of 190 mg of vitamin C, which is three times more vitamin C than in an orange.
This tropical fruit is packed with nutrition, containing 228.3 mg of vitamin C. It is not only richer in vitamin C than oranges, but it is also loaded with antioxidants and fiber. Guava is proven to have significant health benefits.
Kiwis are densely rich in vitamin C; a cup of kiwi contains 278 that can fulfill your daily dose of vitamin C. Adding kiwis to your dietary plan can boost your immune system and ward off diseases.
Often people consider oranges to be highly rich in vitamin C and consume a fair amount of it to fulfill their daily RDA. However, in general, all the citrus contain vitamin C. A cup of oranges provides 96 mg, i.e., 160% of your daily requirement.
Papayas are rich in vitamin C and very fibrous and juicy. One cup of serving contains 88 mg.
The red juicy scrumptious strawberries are loaded with vitamin A. A cup of these contains 84.7 mg. Strawberries are an incredible source of vitamin C, manganese, vitamin B9, and potassium. Strawberries also have a high amount of antioxidants and other super beneficial heart-healthy components.
Broccoli is the highest vitamin C source in vegetables; now you know why your mum pressed you on eating broccoli in your childhood. A single-serve of broccoli contains 81 mg of vitamin C.
You can consume some vitamin C supplements that are readily available in the market for quicker results. If your deficiency is causing you discomfort, then it would be good to consider one of these:
Chewable Vitamin C Supplements
The chewable vitamin C tablets are available at reasonable prices on the market. These chewable tablets are also counted in different popular multivitamin supplement packs. The ordinary tablets pack contains 120 tablets and has tasty and fruity flavors. The standard monthly supply of vitamin C is the immunity booster for your general health and an incredible source of antioxidants. In addition, it's your help remedy for healthier skin, hair, and nails.
Vitamin C Powders
There are a lot of popular brands of vitamin C Powder supplements that are legalized in the USA market. The powder is effective because of its soluble and liquid form. It's not required to mix any stuffing, sweeteners, and preservatives in order to take it. You get 1,000 mg of vitamin C in one teaspoon which is comfortable for many people.
Vitamin C is an essential nutrient for your body. It is a water-soluble nutrient and has significant health benefits right from boosting immunity to controlling sugar levels, reducing chances of cancer, heart diseases, dementia, improving iron absorption. It provides protection against free radical attacks. You can include vitamin C-rich fruits and vegetables in your diet or take supplements additionally to fulfill your daily RDA.