Role of Vitamin c in our body
Now a day everywhere we see advertisement of vitamin C supplements. You must be wondering Why it is so popular? Why it is so important for good health? Let me answer these questions for you.
Vitamin C also known as ascorbic acid. It is a water-soluble vitamin. As we need other vitamins and minerals in adequate amount for our body functions to work well we also need this vitamin C in proper amount. It has very important role in our body.
Vitamin C is an antioxidant that helps protect your cells against the effects of free radicals — molecules produced when your body breaks down food or is exposed to tobacco smoke and radiation from the sun, X-rays or other sources. Free radicals might play a role in heart disease, cancer and other diseases.
Because your body doesn't produce vitamin C, you need to get it from your diet. Sources of vitamin C –
Fruits and vegetables are the best sources of this vitamin.
• Citrus (oranges, kiwi, lemon, grapefruit)
• Bell peppers
• Strawberries
• Tomatoes
• Cruciferous vegetables (broccoli, Brussels sprouts, cabbage, cauliflower)
• White potatoes
Doctor can prescribe you vitamin C supplements in the form of tablets or powder or juices if required.
How vitamin C important to us?
1. Vitamin C plays a role in controlling infections.
2. It helps in wound healing.
3. Vitamin C is a powerful antioxidant that can neutralize harmful free radicals, which in excess can damage cells.
4. It reduces risk of chronic diseases.
5. It boost up immunity by stimulating activity of white blood cells.
6. It is needed to make collagen, a fibrous protein in connective tissue that is weaved throughout various systems in the body: nervous, immune, bone, cartilage, blood, and others.
7. The vitamin helps make several hormones and chemical messengers used in the brain and nerves.
8. It helps in maintaining skin and hairs.
9. Vitamin C improves the absorption of non-heme iron, the type of iron found in plant foods such as leafy greens.
Recommended daily dose of vitamin C –
Adults - 90 mg daily for men and 75 mg for women
Pregnant women – 85 mg daily.
Lactating women - 120 mg daily
Smokers - additional 35 mg beyond the recommended daily dose.
Drinking a small glass of 100% fruit juice or including a vitamin-C-rich food with meals can help boost iron absorption.
Vitamin C can be destroyed by heat and light. High-heat cooking temperatures or prolonged cook times can break down the vitamin. Quick heating methods or using as little water as possible when cooking, such as stir-frying or blanching, can preserve the vitamin. Foods at peak ripeness eaten raw contain the most vitamin C.
So maintain your vitamin C intake to avail all health benefits as mentioned above.
References –
1. www.wikipedia.com
2. www.hsph.harvard.edu
3. www.mayoclinic.com
Vitamin C also known as ascorbic acid. It is a water-soluble vitamin. As we need other vitamins and minerals in adequate amount for our body functions to work well we also need this vitamin C in proper amount. It has very important role in our body.
Vitamin C is an antioxidant that helps protect your cells against the effects of free radicals — molecules produced when your body breaks down food or is exposed to tobacco smoke and radiation from the sun, X-rays or other sources. Free radicals might play a role in heart disease, cancer and other diseases.
Because your body doesn't produce vitamin C, you need to get it from your diet. Sources of vitamin C –
Fruits and vegetables are the best sources of this vitamin.
• Citrus (oranges, kiwi, lemon, grapefruit)
• Bell peppers
• Strawberries
• Tomatoes
• Cruciferous vegetables (broccoli, Brussels sprouts, cabbage, cauliflower)
• White potatoes
Doctor can prescribe you vitamin C supplements in the form of tablets or powder or juices if required.
How vitamin C important to us?
1. Vitamin C plays a role in controlling infections.
2. It helps in wound healing.
3. Vitamin C is a powerful antioxidant that can neutralize harmful free radicals, which in excess can damage cells.
4. It reduces risk of chronic diseases.
5. It boost up immunity by stimulating activity of white blood cells.
6. It is needed to make collagen, a fibrous protein in connective tissue that is weaved throughout various systems in the body: nervous, immune, bone, cartilage, blood, and others.
7. The vitamin helps make several hormones and chemical messengers used in the brain and nerves.
8. It helps in maintaining skin and hairs.
9. Vitamin C improves the absorption of non-heme iron, the type of iron found in plant foods such as leafy greens.
Recommended daily dose of vitamin C –
Adults - 90 mg daily for men and 75 mg for women
Pregnant women – 85 mg daily.
Lactating women - 120 mg daily
Smokers - additional 35 mg beyond the recommended daily dose.
Drinking a small glass of 100% fruit juice or including a vitamin-C-rich food with meals can help boost iron absorption.
Vitamin C can be destroyed by heat and light. High-heat cooking temperatures or prolonged cook times can break down the vitamin. Quick heating methods or using as little water as possible when cooking, such as stir-frying or blanching, can preserve the vitamin. Foods at peak ripeness eaten raw contain the most vitamin C.
So maintain your vitamin C intake to avail all health benefits as mentioned above.
References –
1. www.wikipedia.com
2. www.hsph.harvard.edu
3. www.mayoclinic.com
