Vitamin C is also known as ascorbic acid. It is a water soluble vitamin, needed for various body functions. Vitamin C is an essential micronutrient, necessary to consume from food in sufficient amount as we are unable to store or synthesize endogenously. It performs various important function in the body and there are lots of benefits of vitamin C for health……..
- Vitamin C is needed for collagen synthesis; it is protein of connective tissue, bone, teeth, cartilage, skin, scar tissue and blood vessels.
- Vitamin C supplementation helps during infections by increasing healing and immunocompetence
- It is well known for its antioxidant properties that prevents from free radical damage and reduces risk of various chronic diseases,boost immunity and slows down the aging process
- Vitamin C is helpful in common cold it shorten the course of cold and prevents from worsening symptoms
- It promotes WBCs production (lymphocyte and phagocytes) that fight against infections
- Regular consumption of vitamin C rich food reduces risk of cancer, cardiac disease and respiratory infection
- Vitamin C enhances iron absorption as it keeps ferric ions in ferrous form. It also helps to store iron in liver
- Ascorbic acid also lowers blood cholesterol level as it convert cholesterol in cholic acid
- It also effective against stress related degenerative diseases
- Lowers blood pressure, relax blood vessels
- It prevents from age related macular degeneration
- It helps in folic acid metabolism
- It reduces inflammation
- Promotes in wound healing, Strengthen skin defense system
- It is also plays important role in bone mineralization
- Vitamin C enhance immunoglobulin synthesis
Recommendation and Sources of vitamin C
ICMR (2020) Recommended intake of vitamin C is 80mg/d for men and 65mg/d for women.
Particularly fruits and vegetables are good source of vitamin C.Our body cannot store or synthesize it, so we need to include vitamin C rich food in our daily diet to fulfill the requirement.
Amaranth leaves, Bathua, Cabbage, Drumstick leaves, Fenugreek leaves, Mustard leaves, Radish leaves, Spinach, Bitter gourd, Drumsticks, Capsicum, Raw mango ,Tomato, Orange ,Pineapple, Strawberry, Fresh peas, Gooseberry (amla), Guava, Lemon and Lime are excellent source of vitamin C.
Vitamin C can be destroyed during cooking and processing as it is sensitive to heat light and air.
Please follow these points to prevent losses and increase intake of vitamin C
- Try to consume raw fruits and vegetable whenever possible
- Avoid high heat treatment during cooking
- cut vegetable in large pieces,
- avoid soaking in water
- avoid making juice, try to have fresh fruits and eat immediate after cutting