Vitamin C is a water-soluble vitamin that does not accumulate in our body, hence we need consume it abundantly every day. Vitamin C is also known as ascorbic acid and ascorbate. It is a vitamin which can be found in various edible sources. It is an important nutrient and plays an active role in repairing of tissues and production of some essential enzymes. Vitamin C good for health as well as taste is a great way to boost our immunity.
Vitamin C was first discovered in 1912, and isolated in 1928. In the year of 1933, it was the first vitamin to be chemically produced. Albert Szent-Gyorgyi and Walter Norman Haworth were awarded with Nobel Prizes in 1937 for the discovery of this key nutrient for our body.
From where we can get Vitamin C
Vitamin C is very abundant in fruits and vegetables. People who consume variety of vitamin C high food like fruits and vegetables, issues related to the Vitamin C deficiency are generally not found in them. Here are some key sources to the vitamin C, which are easily available around us.
Food with Vitamin C
Always preferred to consume raw or mildly steamed vegetables and fruits instead of grilled or roasted.
Bell peppers: They have a huge amount of Vitamin C, especially in red bell peppers. Recommended to eat them raw or roasted.
Broccoli: It can lower your stress, increased immunity, and lower the risk of cancer, and heart disease.
Kale: One cup of chopped kale provides 80 mg of Vitamin C. Kale may help to reduce chronic inflammatory disease.
Brussels sprouts: Brussels sprouts are rich with Vitamin C, Vitamin K, fibres, magnesium, and potassium. It improves our bone strength and function.
Cauliflower: It contains a high amount of Vitamin C which acts as an antioxidant. It acts as an anti-inflammatory and boosts immunity.
Fruits with Vitamin C
Fruits include guavas, apples, bell peppers, kiwifruit, strawberries, oranges, papayas, lemons, broccoli, tomatoes, and snow peas. Eating a variety of these healthful foods helps an individual to meet their daily requirements
Lemon: It is a powerhouse of Vitamin C, fibres, and antioxidants. Lemon may aid anaemia, risk of heart disease, and cancer.
Grapes and Grape juice: It is an essential nutrient and powerful antioxidant necessary for connective tissue health.
Guavas: This pink-fleshed fruit contains 126mg of Vitamin C, which helps to lower blood pressure and cholesterol levels.
Strawberry: It contains a potent mix of Vitamin C, manganese, folate, and other antioxidants. Strawberries may help to prevent diabetes, cancer, heart disease, etc.
Kiwi: Vitamin C loaded Kiwi may help to reduce stress and improve immunity. It provides 137 gm of Vitamin C with almost double the amount than orange.
Orange: Orange makes a significant portion of dietary Vitamin C. It has anti-inflammatory and anti-cancer properties specifically against skin cancer.
Papaya: Papaya is good for your heart and might even help protect against colon cancer. It also improves memory and has potent anti-inflammatory effects in your brain.
Benefits of Vitamin C
- Vitamin C’s main function in the human body is to act like an antioxidant, which prevents our body from free radicals and keeps our body healthy.
- It regulates the amount or works of collagen, which plays a vital role for human body.
- It increases the amount of killing cells in the human body and increases immunity.
- One more important role is the absorption of iron. Hence, iron deficiency also directly related to the vitamin C deficiency.
Deficiency of Vitamin C
- Vitamin C is unable to accumulate in our body due to being soluble in water. Hence, we need to consume it on regular basis.
- Scurvy is a disease caused by the deficiency of vitamin C.
- Lack of vitamin C leads to inappropriate functioning of several enzymes within the body.
- Vitamin C deficiency also affects the function of collagen in the body. Collagen is necessary for the formation of bones, joints and connective tissues.