Vitamins & Supplements

​​Vitamin C: Best Food Sources, Why You Need It, and More

orange fruit slices on yellow surface

What is vitamin C?

Vitamin C is also referred to as ascorbate or ascorbic acid, is an organic antioxidant which is found in a range of fresh food items and is crucial to keeping your body and mind functioning properly.

Why is vitamin C important for my health?

Vitamin C is a vital vitamin that performs a variety of roles in your body, such as keeping your bones, skin and connective tissues healthy and also helping the body to absorb iron. A few people mistakenly believe that vitamin C can help to prevent your body from getting an illness that is common. Although there have been numerous attempts to prove this theory using research-based evidence however, there is no conclusive evidence of substantial advantage. A significant dosage of Vitamin C immediately upon onset of symptoms could but it could also reduce the duration of colds.

A significant vitamin C deficiency (consuming less than 7mg of vitamin C per day, or about 1 orange segment for more than four weeks) can result in the condition known as scurvy. The condition can cause bones and blood vessel diseases bleeding, pain in feet and hands and in some cases, death.

What are some good natural sources of vitamin C?

Vitamin C can be found in a wide variety of vegetables and fruits. Fruits contain citrus fruits, like grapefruit, oranges and lemons, kiwi fruits blackcurrants, strawberry and Guava. Vegetables like broccoli as well as cauliflower, cabbage cooked kale Brussels sprouts, and Chinese cabbage. The quantity of vitamin C present in the fruits and vegetables is different, and is affected by the time of year, transport, shelf life , and the storage period.

Fresh fruit and vegetables is a great choice as cutting, bruising heating, cooking or exposing food items to certain substances could destroy Vitamin C. To increase your intake of vitamin C, add the fruit or vegetable with a high amount of vitamin C, to certain meals, or eating an orange for an option for a snack.

Signs of vitamin C deficiency

Vitamin C insufficiency can be not common however, its symptoms include bleeding gums and easy bruises dry skin scaly and dry muscles weakness, muscles and joint pains.

Vitamin C deficiency could also affect wound healing. People recovering from surgery, injuries or burns could gain from a brief use of vitamin C supplements since it aids in the healing process.

Should I take vitamin C supplements?

The most effective way to provide your body the nutrients it requires is to eat an diverse dietthat contains healthy protein sources (such as lean cuts of meat and eggs, poultry, fish dairy as well as legumes, nuts, seeds and beans) and a wide range of fresh fruits and vegetables.

A vitamin C supplement can increase the amount of the Vitamin in the body, but it doesn’t guarantee that you’re getting the nutrients vitamins, minerals, and fibres that come from an energised diet.

Consuming whole foods is a better choice. For instance, the orange you consume contains many more than vitamin C. It is also a source of other minerals and vitamins that aid your body in absorbing and utilize the nutrients. If you’re on an incredibly restrictive diet for example, veganism or an illness that affects the food you consume or the way you take in nutrients, then you might require vitamin supplements to prevent deficiencies and remain healthy.

Before you take supplements to boost your vitamin intake — particularly in the case of an dietary restriction — consult your physician or a registered dietitian.

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