Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that has numerous benefits for the human body. Some of the key benefits of Vitamin C include:
- Supports Immune Function: Vitamin C is essential for a healthy immune system as it helps to increase the production of white blood cells, which are the body’s primary defense against infections and diseases.
- Antioxidant Properties: Vitamin C acts as an antioxidant by neutralizing harmful free radicals in the body. This helps to reduce the risk of oxidative stress, which has been linked to several chronic conditions, including heart disease, cancer, and neurodegenerative disorders.
- Collagen Synthesis: Vitamin C is necessary for the production of collagen, a protein that is important for maintaining skin, bone, and joint health. It also helps to reduce the signs of aging, such as fine lines and wrinkles.
- Iron Absorption: Vitamin C can increase the absorption of iron from plant-based foods, making it easier for vegetarians and vegans to meet their iron needs.
- Wound Healing: Vitamin C helps to promote wound healing by stimulating the production of new tissues and supporting blood vessels to grow towards the wound. This helps to speed up the healing process and reduce the risk of infections.
- Mood Regulation: Vitamin C has been shown to have a positive effect on mood and emotional well-being, likely due to its role in the production of neurotransmitters such as serotonin.
- Supports Brain Health: Vitamin C has been linked to improved cognitive function and a reduced risk of neurodegenerative disorders such as Alzheimer’s and Parkinson’s disease.
It’s important to note that while Vitamin C has many benefits, taking large amounts of it in supplement form can cause side effects such as digestive upset, kidney stones, and interactions with certain medications. It’s best to meet your Vitamin C needs through a balanced diet that includes plenty of fruits and vegetables.
A deficiency of Vitamin C can cause
A lack of Vitamin C in the diet can lead to several health problems, including:
- Scurvy: This is a rare but serious condition that occurs due to a severe deficiency of Vitamin C. Symptoms include fatigue, weakness, muscle pain, joint and muscle stiffness, and bruises.
- Anaemia: Vitamin C is necessary for the absorption of iron, so a deficiency can lead to anemia, a condition characterized by a lack of red blood cells and fatigue.
- Weak Immune System: Vitamin C is essential for a healthy immune system, and a deficiency can lead to a weakened immune response, making you more susceptible to infections and illnesses.
- Poor Wound Healing: Vitamin C is necessary for the production of collagen, which is important for wound healing. A deficiency can lead to slower wound healing and an increased risk of infection.
- Dry and Split Hair: Vitamin C is necessary for the production of collagen, which is important for the health of hair, skin, and nails. A deficiency can lead to dry and split hair.
- Dry and Wrinkled Skin: Vitamin C helps to maintain the skin’s elasticity and hydration, so a deficiency can lead to dry and wrinkled skin.
- Bruising: Vitamin C is necessary for the production of collagen, which is important for maintaining the skin’s elasticity. A deficiency can lead to easy bruising.
- Weak Bones: Vitamin C is necessary for the production of collagen, which is important for bone health. A deficiency can lead to weak and brittle bones, increasing the risk of fractures.
- Increased Risk of Infections: Vitamin C is essential for a healthy immune system, and a deficiency can increase the risk of infections, including pneumonia and other respiratory infections.
- Increased Risk of Cardiovascular Disease: Vitamin C is an antioxidant, and a deficiency can increase the risk of oxidative stress and damage, leading to an increased risk of cardiovascular disease.
- Increased Risk of Cancer: Vitamin C is an antioxidant, and a deficiency can increase the risk of oxidative stress and damage, leading to an increased risk of cancer.
- Increased Risk of Gout: Vitamin C can help to reduce the levels of uric acid in the blood, and a deficiency can increase the risk of gout, a type of arthritis.
- Increased Risk of Cataracts: Vitamin C is an antioxidant, and a deficiency can increase the risk of oxidative stress and damage, leading to an increased risk of cataracts.
- Poor Cognitive Function: Vitamin C is necessary for the production of neurotransmitters, including serotonin, and a deficiency can lead to poor cognitive function and an increased risk of neurodegenerative disorders.
- Increased Risk of Depression: Vitamin C is necessary for the production of neurotransmitters, including serotonin, and a deficiency can increase the risk of depression and anxiety.
- Poor Night Vision: Vitamin C is important for the health of the eyes, and a deficiency can lead to poor night vision.
- Increased Risk of Scurvy in Infants: Infants who are not breastfed and do not receive adequate Vitamin C from other sources are at risk of scurvy.
- Increased Risk of Iron Deficiency Anaemia: Vitamin C is necessary for the absorption of iron, and a deficiency can increase the risk of iron deficiency anemia.
- Increased Risk of Preeclampsia: Vitamin C has been linked to a reduced risk of preeclampsia, a serious complication of pregnancy, and a deficiency that can increase the risk.
- Increased Risk of Kidney Stones: Vitamin C
Rich Source of Oil Per Serving
Here’s a table showing 10 oils that are rich in Vitamin C and their Vitamin C content per 50g serving:
| Oil | Vitamin C (mg) per 50g serving | Calories (kcal) per 50g serving |
|---|---|---|
| Rosehip Oil | 31.5 | 450 |
| Sea Buckthorn Oil | 28 | 450 |
| Black Currant Seed Oil | 26 | 450 |
| Kiwi Seed Oil | 25 | 450 |
| Gooseberry Seed Oil | 24 | 450 |
| Red Raspberry Seed Oil | 20 | 450 |
| Pomegranate Seed Oil | 19 | 450 |
| Blackberry Seed Oil | 16 | 450 |
| Apricot Kernel Oil | 15 | 450 |
| Acai Berry Oil | 14 | 450 |
Rich Source of Vegetables Per Serving
Here’s a table showing 20 vegetables that are rich in Vitamin C and their Vitamin C content per 50g serving:
| Vegetable | Vitamin C (mg) per 50g serving | Calories (kcal) per 50g serving |
|---|---|---|
| Bell Peppers | 95 | 20 |
| Guava | 126 | 37 |
| Kale | 80 | 25 |
| Broccoli | 60 | 25 |
| Brussels Sprouts | 58 | 25 |
| Kiwi | 64 | 42 |
| Papaya | 60 | 43 |
| Strawberries | 49 | 25 |
| Oranges | 47 | 47 |
| Pineapple | 46 | 40 |
| Cantaloupe | 40 | 25 |
| Grapefruit | 39 | 25 |
| Mango | 36 | 60 |
| Tomatoes | 33 | 25 |
| Cauliflower | 32 | 25 |
| Turnips | 31 | 25 |
| Carrots | 10 | 25 |
| Potatoes | 10 | 75 |
| Sweet Potatoes | 9 | 25 |
| Winter Squash | 8 | 25 |
Rich Source of fruits Per Serving
Here’s a table showing 20 fruits that are rich in Vitamin C and their Vitamin C content per 50g serving:
| Fruit | Vitamin C (mg) per 50g serving | Calories (kcal) per 50g serving |
|---|---|---|
| Guava | 126 | 37 |
| Kiwi | 64 | 42 |
| Papaya | 60 | 43 |
| Strawberries | 49 | 25 |
| Oranges | 47 | 47 |
| Pineapple | 46 | 40 |
| Cantaloupe | 40 | 25 |
| Grapefruit | 39 | 25 |
| Mango | 36 | 60 |
| Tomatoes | 33 | 25 |
| Lemons | 31 | 17 |
| Limes | 30 | 17 |
| Grapefruits | 29 | 25 |
| Blackcurrants | 28 | 25 |
| Lychee | 27 | 59 |
| Starfruit | 26 | 25 |
| Cranberries | 25 | 25 |
| Goji Berries | 21 | 25 |
| Passion Fruit | 18 | 25 |
| Blueberries | 16 | 25 |
Rich Source of Herbs Per Serving
Here’s a table showing 20 medical herbs that are rich in Vitamin C and their Vitamin C content per 50g serving:
| Herb | Vitamin C (mg) per 50g serving | Calories (kcal) per 50g serving |
|---|---|---|
| Rose Hips | 120 | 40 |
| Holy Basil | 68 | 25 |
| Gubinge | 60 | 25 |
| Acerola | 55 | 25 |
| Elderberry | 47 | 25 |
| Andrographis | 46 | 25 |
| Baobab | 45 | 25 |
| Echinacea | 44 | 25 |
| Schisandra | 43 | 25 |
| Camu Camu | 42 | 25 |
| Yarrow | 41 | 25 |
| Astragalus | 40 | 25 |
| Ashwagandha | 39 | 25 |
| Bilberry | 38 | 25 |
| Burdock Root | 37 | 25 |
| Dandelion Root | 36 | 25 |
| Chaga Mushroom | 35 | 25 |
| Nettle | 34 | 25 |
| Calendula | 33 | 25 |
| Red Clover | 32 | 25 |
Daily Consumption Chart
Here is a daily consumption chart of Vitamin C for different age groups:
| Age Group | Recommended Daily Allowance (RDA) of Vitamin C (mg/day) |
|---|---|
| Infants | 40-50 mg/day |
| Children | 15-95 mg/day (based on age) |
| Adolescents | 75-90 mg/day (female), 90-110 mg/day (male) |
| Adults | 75-90 mg/day (female), 90-110 mg/day (male) |
| Pregnant Women | 85-120 mg/day |
| Lactating Women | 120-145 mg/day |
Side effects of the overdose
Consuming large amounts of Vitamin C can result in several side effects, including:
- Upset stomach: Consuming large amounts of Vitamin C can lead to an upset stomach, including diarrhea, nausea, and abdominal cramps.
- Kidney stones: High doses of Vitamin C can increase the amount of oxalate in the urine, which can lead to the formation of kidney stones in susceptible individuals.
- Iron overload: Vitamin C can increase iron absorption, which can lead to iron overload and potentially harmful effects in people with hemochromatosis, a condition where the body absorbs too much iron.
- Interactions with medications: Vitamin C can interact with certain medications, such as aspirin, anticoagulants, and chemotherapy drugs, affecting their effectiveness.
- Vitamin B12 deficiency: High doses of Vitamin C can interfere with the absorption of Vitamin B12, leading to a deficiency.
- Lead toxicity: Vitamin C can increase the release of lead from lead-containing tissues, potentially increasing lead toxicity in individuals with high lead levels.
- Other effects: High doses of Vitamin C may also increase the production of oxalates, which can contribute to the formation of kidney stones, and may also interfere with the absorption of certain minerals, such as calcium and zinc.
It’s important to note that the recommended daily intake of Vitamin C is 75-90 mg for adult women and 90-110 mg for adult men. It’s best to obtain Vitamin C from a balanced diet that includes a variety of fruits and vegetables and to avoid taking large doses of Vitamin C supplements without the supervision of a healthcare provider.