Vitamin-C - Benefits

Vitamin C – Benefits, Major Sources and Disadvantages of its deficiency

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Dear readers you will read in this article Vitamin C Benefits, vitamin c side effects, Major Sources, Disadvantages, Vitamin C Serum, Vitamin C Tablets, Vitamin C Doses & more things…. 

Vitamin C is a water-soluble vitamin i.e. it is present in your blood and is not stored in your body. In such a situation, it is important that you keep consuming it in the required quantity regularly.

According to the guidelines of the National Institutes of Health, 75 grams of vitamin C is required in a day for women and 90 grams for men.

What will happen with vitamin C deficiency?

You may feel very tired. Blue spots of blood may come under the foreskin. There may be swelling of the gums and bleeding from there. Well, due to its lack, bleeding can occur from anywhere. And in children who are deficient in it, then it also has an effect on the development of their bones. Vitamin C plays an important role in anti-oxidant activity in the body. It also helps in digestion of iron element in the intestines. It also makes the packing material of our body. In this way, it is a very good vitamin, but do not take it regularly because there is enough vitamin C in your food anyway.

Why is vitamin necessary for our body?

Along with strengthening the bones, the cells work to preserve the light of the eyes by keeping them healthy. Function- This vitamin helps in making teeth, bones and skin healthy. Deficiency – This deficiency leads to night blindness and kerato malaise. Sources- Meats, Eggs, Cheese, Cream, Fruits, Vegetables etc.

What disease is caused by the lack of vitamin C?

It is ascorbic acid which is found in all kinds of citrus fruits like lemon, orange, guava, seasonality etc. Vitamin C deficiency can lead to a disease called scurvy, in which problems like fatigue in the body, weakness of muscles, joint and muscle pain, bleeding gums and rash in legs.

Which disease is caused by vitamin C deficiency?

It is ascorbic acid which is found in all types of citrus fruits like lemon, orange, guava, seasonal etc. Vitamin C deficiency can cause a disease called scurvy, which causes problems in the body such as fatigue, muscle weakness, joint and muscle weakness. Pain, bleeding from the gums, and rash in the legs.

Identify the symptoms of vitamin C deficiency

1. Dry skin

Vitamin C plays an important role in making collagen in the body. Collagen is a protein that is very important for the skin, hair, joints and muscles.

If you have fine rash on your shoulders, back, or on it, then it is a symptom of vitamin C deficiency. These grains contain keratin. And if left untreated, this serious problem takes the form of keratosis.

2. Body hair looks lost

Due to lack of vitamin C, your body’s hair becomes curly or curly. According to the journal American Academy of Dermatology, this hair is damaged which is a major symptom of vitamin C deficiency.

3. Red stains or lines in the nails

Red marks on the nails cause torn or damaged blood vessels. It can also be a symptom of anemia according to a study published in PubMed Central, but anemia is also caused by vitamin C deficiency.

If you are seeing red marks in the nails, then it may be a symptom of vitamin C deficiency.

4. Recurrent cold

Vitamin C deficiency has the biggest effect on our immune system, due to which your health worsens again and again.

5. It takes time to heal

Collagen formation is reduced due to lack of vitamin C, due to which the wounds do not heal easily. Not only this, if there is too much vitamin C deficiency in the body, then old wounds also start becoming septic again.

Vitamin C deficiency is a serious problem that can lead to diseases such as heart disease, hypertension, and anemia. Therefore, make vitamin C rich food a part of your diet.

Benefits of Vitamin C

Vitamin C is very beneficial for your immunity and skin. Vitamin C is an important antioxidant, which strengthens our immune system. In addition, antioxidants protect our cells from free radicals.

According to the CDC, vitamin C intake is also an effective way to control high blood pressure. Vitamin C relaxes blood vessels thereby reducing blood pressure and also reducing cardiovascular diseases.

Vitamin C is also necessary for absorbing iron in the body, and vitamin C deficiency can also lead to iron deficiency. Additionally, vitamin C is also an important nutrient for skin and hair which should be a part of your daily diet.

There can be many reasons for vitamin C deficiency. Lack of enough vitamin C in your diet, high alcohol intake, smoking, anorexia and dialysis.

Main sources of Vitamin C

All citrus fruits like lemon, oranges, tomatoes, amla, litchi, kiwi, strawberries, etc. are rich in vitamin C. Apart from these, broccoli, papaya, guava and capsicum are also good sources of vitamin C.

Medical stores also have many vitamin C supplements that you can consume.

Vitamin C Side Effects

In the year 2020, the word immunity was the most searched on the Internet. Fearing the Corona virus, people not only became serious about their health, but also started adopting different types of prescriptions to improve immunity. People started showing trust in all fruits and supplements. In the meantime, fruits and supplements containing vitamin-C remained the most in the headlines. Experts also claimed that vitamin-C is effective in improving immunity.

This claim of experts may be true, but do you know that excessive intake of vitamin-C can also be dangerous for our health. Vitamin-C is also like all those things, which are beneficial for our health, but taking too much of it can cause harm to the body. Let us tell you in this link, what are the side effects of taking vitamin-C in excessive amounts and how much quantity is right to take it.

  • Vomiting-diarrhea- Experts say that due to excessive intake of vitamin-C, we may complain of diarrhea. You may have a bad stomach. Vomiting and diarrhea may be aggravated. Body dehydrate can also occur if these problems increase.
  • Heartburn– Heartburn problem is also involved in vitamin-C side effects. In this condition, burning sensation is felt in the lower and upper parts of the chest. Irritation of the throat may increase the problem. Before taking its supplements, consult a doctor once.
  • Nausea – Excessive intake of vitamin C can cause you nausea. The possibility of such problems with fruits is less, but take vitamin-C supplements in the market in small quantities.
  • Abdominal cramp- Consuming too much vitamin-C can also cause stomach cramps or cramps. Therefore, avoid using vitamin-C products in large quantities at one time.
  • Insomnia or headache– Excessive intake of vitamin-C can also cause insomnia (insomnia) and headache. Restlessness can increase while sleeping at night. Therefore, do not eat such things before sleeping at night.

What amount is right – According to many studies, people are advised to take 65-90 mg of vitamin-C daily. Over 2000 grams of vitamin-C a day can be dangerous for health. For example, an orange contains about 51 milligrams of vitamin-C. That is, you can eat 2 oranges comfortably one day.

Increase ‘Vitamin C’ Level

1. Drink fruit juice

Many fruits are rich in vitamin C, you just have to include them in the diet. Choose any fruit with high vitamin C content, make its juice and drink it. Orange, lychee, pineapple, watermelon, cherry are some fruits whose juice you can make a healthy, immunity booster drink. Fruit juice rich in vitamin C is considered very beneficial for your health.

2. Milk shake or smoothie

Many types of milk shake and smoothies can also give you vitamin C. Strawberry shake, mango shake, apple shake, kiwi smoothie and papaya smoothie are some interesting options that give you a creamy and delicious drink. They are also rich in Vitamin C. You can easily boost the immune system by including them in your immunity boosting diet.

3. Other foods rich in vitamin C

The list of foods rich in vitamin C is very long. The list includes guava, thyme, parsley, kiwi, broccoli, litchi, papaya, strawberries and oranges.

Vitamin C Tablets / Serum / Medicine

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