Vitamin C is being discussed a lot during this pandemic, everyone is crazy about their vitamin intake to keep COVID-19 away. Vitamin C tablets should be new in every household.
So what exactly is vitamin C? Should we additionally take it in the form of pills and is it worth all the hype? We understand your questions and are here to answer them.
What is Vitamin C?
Simply put, vitamin C is an essential, water-soluble vitamin that our bodies require in very small amounts. An essential vitamin means that it is not produced naturally by our bodies. Thus, we need to consume it externally through our diet. However, most of us don’t even need extra vitamin C because our normal healthy, balanced diet provides us with enough.
Since vitamin C is not stored by the body, it is imperative to monitor your daily diet and include vitamin C in the form of fruits and vegetables. If vitamin C tablets are taken as a supplement, 200 mg to 500 mg is a safe range.
benefits of vitamin c pills
And finally, let us come to the thousands of benefits that vitamin C has. Here are some of our favorites.
1. Vitamin C is an immunity booster
It helps in reducing the accumulation of free radicals in the body and thus helps in preventing oxidative stress. It helps boost our body’s immune system and fight things like aging and inflammation, which have been linked to a reduction in many chronic diseases.
Vitamin C Can Help You Say Goodbye to Gout
Arthritis is a painful condition caused by inflammation of the joints and is an extremely painful condition. It is caused by the accumulation of uric acid, a waste product in the body. Vitamin C helps in reducing the amount of uric acid in the blood and thus helps in preventing gout.
2. Vitamin C will keep anemia away
Iron is responsible for the transport of oxygen in the body. Fortunately, vitamin C helps ensure that our iron levels are up.
This is thanks to the fact that the intake of vitamin C helps in increasing the absorption of iron in the body.
Vitamin C helps convert plant-derived iron into naturally occurring iron that is easier for the body to absorb.
3. Keeps diseases away
Vitamin C plays an important role in boosting your immunity.
Vitamin C also participates in the process that produces white blood cells and lymphocytes, which are our main soldiers against infection.
It helps strengthen the skin and is also proven to reduce wound healing time. Actually, vitamin C supplements have been given to pneumonia patients, who seem to be recovering rapidly.
4. Vitamin C Lowers the Risk of Dementia
Studies have shown that oxidative stress near the brain and spine can increase the risk of dementia. However, since vitamin C helps reduce oxidative stress, they help reduce the risk of dementia and memory loss.
Lastly, it also helps in reducing the risk of getting high blood pressure and any heart disease.
So with that, we hope that we have convinced you about the benefits of Vitamin C. Just make sure you consult with your doctor before starting any supplement!
Vitamin C rich foods
rich in vitamin c Oranges
Useful properties of oranges:
One medium-sized orange has:
- Calories: 60
- no fat or sodium
- Fiber: 3 grams
- Sugar: 12 grams
- Protein: 1 gram
- Vitamin A: 14 micrograms
- Vitamin C: 70 mg
- Calcium: 6% of the RDA
rich in vitamin c Lemon
Nutritional properties of lemon:
Nutrients in 1/2 cup (100 grams) of raw, peeled lemons are:
- Calories: 29
- Water: 89%
- Protein: 1.1 grams
- Carbs: 9.3 grams
- Sugar: 2.5 grams
- Fiber: 2.8 grams
- Fat: 0.3 g
rich in vitamin c broccoli
Nutritional properties of broccoli:
cup (78 grams) of cooked broccoli contains:
- Vitamin C: 50 mg
- Calories: 27
- Fat: 0.3 g
- Cholesterol: 0
- Sodium: 1% of the RDA
- Potassium: 7% of the RDA
- Carbohydrates: 5.6 grams
- Protein: 1.9 grams
- Iron: 2.9%
- Calcium: 2.4%
rich in vitamin c Guava
Nutrient properties of guava:
A guava contains:
- Calories: 37
- Fat: 1 gram.
- Cholesterol: 0 mg.
- Sodium: 1 mg.
- Carbohydrates: 8 grams.
- Fiber: 3 grams.
- Sugar: 5 grams.
- Protein: 1 gram.
rich in vitamin c Kiwi fruit
Nutritional properties of Kiwi:
A 140 g serving of kiwi contains:
- Calories: 90
- Protein: 1 gram
- Fat: 1 gram
- Carbohydrates: 21 grams
- Fiber: 5 grams
- Sugar: 15 grams
rich in vitamin c Brussel sprouts
Nutritional Properties of Brussels Sprouts:
Here are some of the key nutrients in a half-cup (78 grams) of cooked Brussels sprouts:
- Calories: 28
- Protein: 2 grams
- Carbs: 6 grams
- Fiber: 2 grams
- Vitamin K: 137% of the RDI
- Vitamin C: 81% of the RDI
- Vitamin A: 12% of the RDI
- Folate: 12% of the RDI
- Manganese: RDI . 9% of
rich in vitamin c Cauliflower
Nutritional properties of cauliflower:
1 cup (100 grams) of cauliflower contains:
- Vitamin C: 48 mg
- Calories: 27
- Fat: 0.3 g
- Cholesterol: 0
- Sodium: 1% of the RDA
- Potassium: 9% of the RDA
- Carbohydrates: 5.3 grams
- Protein: 2.1 grams
- Iron: 2.5%
- Calcium: 1.8%
rich in vitamin c Papaya
nutritional properties of Papaya,
A medium-sized papaya (about 275 grams) contains approximately:
- Calories: 119
- Protein: 1.3 grams
- Carbohydrates: 30 grams
- Fat: less than 1 gram
- Dietary fiber: 4.7 grams
- Sugar: 21.58 grams
Vitamin C deficiency
Vitamin C deficiency in our body is quite rare and it takes months to develop. A lack of this all-important nutrient essentially means that the production of collagen is significantly reduced or stopped altogether.
A deficiency in this essential nutrient can lead to scurvy and can seriously affect the body’s ability to heal itself. Symptoms of this deficiency include fatigue, muscle and joint pain, easy bruising, poor immunity, swollen gums, dry and damaged skin, poor healing of wounds, abnormal changes in bones and unexplained weight loss.
Vitamin C is a solution for better immunity, prevention of cataract, stroke, cancer and neurological conditions. The benefits of vitamin C actually make it one of those essential vitamins that should be a part of everyone’s diet!
Precautions in Vitamin C Tablet
1. How Much Vitamin C Should I Take?
The daily dose of vitamin C needed for adults is about 65 mg to 90 mg. A normal healthy person would ideally not need any additional Vitamin C tablets as their daily needs are met through their diet.
However, there are certain groups of people who are at risk of being deficient in vitamin C. Some of these groups are:
2. Smokers (both active and passive)
Studies have shown that because of the higher oxidative stress in smokers, they need about 35 milligrams more per day than non-smokers. Passive inhalation of smoke can also cause a drop in vitamin C levels.
3. Babies who are not breastfed
Breast milk is a storehouse of many nutrients, including vitamin C. However, unfortunately in many developing countries babies are fed boiled or evaporated cow’s milk instead of their mother’s milk, which can lead to severe malnutrition and vitamin C deficiency in the child.
4. People with Unhealthy Diets
It is important to consume a healthy and balanced diet to get all the vitamins, not just vitamin C. Green leafy vegetables and citrus fruits are strongholds of this vitamin. But if you are someone who consumes a diet full of junk food or only carbohydrates, then your body’s vitamin C stores will get depleted rapidly. Daily dietary requirement can be met with 5-6 servings of fruits and vegetables like Amla, Orange, Mango, Watermelon, Green Leafy Vegetables, Capsicum, Broccoli, Cauliflower, Cabbage, Brussels Sprouts, Pineapple, Watermelon. If you are still falling short, you can always add a supplement to meet your daily needs.
5. People with certain medical conditions
Patients who have been diagnosed with intestinal malabsorption or cachexia are usually given additional pills to maintain their vitamin C levels. Some types of cancer as well as patients with extremely severe kidney disease may also need vitamin C tablets.
Frequently Asked Questions (FAQs)
Q. Are there any side effects of excessive intake of Vitamin C?
a. Vitamin C intake is fairly harmless, for the most part. However, if you take excessive amounts, you may face gastrointestinal issues like nausea, stomach pain, bloating. Even fatigue, sleepiness and sometimes insomnia are also seen. However, some of the long-term, more harmful effects of excessive intake of vitamin C may include conditions such as kidney stones. You should mention to the doctor that you are taking vitamin C pills as they can interfere with tests like stool tests for occult blood or glucose screening tests.
Q. Does Vitamin C help in curing a common cold?
a. It is popularly believed that vitamin C helps in curing your cold. Unfortunately, there is no scientific evidence that proves these claims are true. Vitamin C helps in improving immunity and enhances better iron absorption in the body. All these improve health and reduce the chances of cold, flu etc. There is some evidence that taking vitamin C can prevent serious complications such as pneumonia and lung diseases.
Q. Does Vitamin C help prevent cancer?
a. There have been studies that show an association between excess vitamin C intake and a lower incidence of certain types of cancer, such as breast, colon, and lung cancer. Although these studies do not definitively confirm this connection. We are sure that since vitamin C has so many beneficial properties and it reduces oxidative stress, it is bound to do better than harm.
Q. Is Vitamin C good for the skin?
A Vitamin C helps fight the signs of ageing. It promotes collagen synthesis. It can repair dry, damaged skin and reduce the appearance of wrinkles. No amount of sunscreen will help counteract the harmful effects of UV rays if you are deficient in vitamin C. Plus, if you’re a smoker, you need 35 milligrams more of vitamin C to prevent the appearance of dark spots that develop on the skin, in addition to all the other health hazards that come with smoking.
Q. Can you apply Vitamin C tablets directly on the skin?
A. Many anti-aging products like serums, moisturizers contain vitamin C. These are products that the brand has researched insufficiently for using vitamin C as an ingredient in a safe way. Vitamin C is a volatile component and prone to oxidation. This may reduce the potency of the product. Hence, it is better to choose a product that has been researched and comes with proper storage instructions. However, there are many DIY face packs and homemade serums, including those using crushed vitamin C tablets. Their effectiveness cannot be guaranteed.