Vitamin C Tablets – Benefits, Vitamin C Foods and Deficiency

There’s been plenty of buzz surrounding Vitamin C throughout this pandemic, with everybody being paranoid about their vitamin consumption to maintain COVID-19 at bay. Vitamin C tablets are the brand new should-have in each family.

So what precisely is Vitamin C? Should we be taking it moreover as tablets and is it value all of the hype? We perceive your questions and are right here to reply them. 

What is Vitamin C?

To put it fairly merely, Vitamin C is a necessary, water-soluble vitamin that our physique wants in small doses for a plethora of causes. The that means of a necessary vitamin is that it’s not naturally produced by our physique. Thus, we have to eat it externally by way of our weight-reduction plan. However, a majority of us don’t even want extra Vitamin C as our regular wholesome, effectively-balanced weight-reduction plan offers us with sufficient of it.

Since vitamin C just isn’t saved by the physique, it’s crucial to maintain a watch in your day by day weight-reduction plan and embrace vitamin C within the type of fruits and greens. If vitamin C tablets are taken as dietary supplements, 200 mg to 500 mg is a secure restrict.

Benefits of Vitamin C Tablets

Benefits of Vitamin C tablets

And eventually, allow us to come to the hundreds of advantages that Vitamin C has. Here are a few of our favorites.

1. Vitamin C is an Immunity Booster

It helps to cut back free radical accumulation within the physique and thus helps forestall oxidative stress. It helps fireplace up our physique’s immune system and battle issues like growing old and irritation, which has been linked to the discount of many persistent ailments.

Vitamin C may enable you bid goodbye to gout 

Gout is a painful situation brought on by irritation of joints and is a particularly painful situation. It is brought about on account of accumulation of uric acid, a waste product within the physique. Vitamin C helps cut back the quantity of uric acid within the blood and thus helps forestall gout.

2. Vitamin C Will Keep Anemia at Bay 

Iron is liable for oxygen transportation within the physique. Luckily, Vitamin C helps ensure that our iron ranges are up.

This is because of the truth that consuming Vitamin C helps enhance iron absorption within the physique.

Vitamin C helps convert naturally obtained iron like these obtained from vegetation simpler to soak up by the physique 

3. Keeps Diseases Away 

Vitamin C performs a significant function in boosting your immunity.

Vitamin C even partakes within the course of that produces white blood cells and lymphocytes, that are our primary troopers towards infections.

It helps in strengthening the pores and skin and is even confirmed to cut back the wound therapeutic time. In reality, pneumonia sufferers given vitamin C dietary supplements have been proven to get well sooner.

4. Vitamin C Reduces the Risk of Dementia 

Studies have proven that oxidative stress close to the mind and the backbone can enhance the danger of dementia. However, since Vitamin C helps cut back oxidative stress, they assist cut back the danger of dementia and reminiscence loss.

Lastly, it additionally helps decrease hypertension and your threat of getting any cardiovascular ailments. 

So with that, we hope we’ve satisfied you about the advantages of Vitamin C. Just ensure you seek the advice of your physician earlier than beginning any dietary supplements!

Vitamin C Rich Foods

Which foods contain Vitamin C?

Vitamin C Rich Oranges

utritional Properties of Orange:

One medium-sized orange has:

  • Calories: 60
  • No fats or sodium
  • Fibre: 3 grams
  • Sugar: 12 grams
  • Protein: 1 gram
  • Vitamin A: 14 micrograms
  • Vitamin C: 70 milligrams
  • Calcium: 6% of RDA

Vitamin C Rich Lemons

Nutritional Properties of Lemons:

The vitamins in 1/2 cup (100 grams) of uncooked, peeled lemon are:

  • Calories: 29
  • Water: 89%
  • Protein: 1.1 grams
  • Carbs: 9.3 grams
  • Sugar: 2.5 grams
  • Fibre: 2.8 grams
  • Fat: 0.3 grams

Vitamin C Rich Broccoli

Nutritional Properties of Broccoli:

½ cup (78 gram) cooked broccoli accommodates:

  • Vitamin C: 50 mg
  • Calories: 27
  • Fats: 0.3 grams
  • Cholesterol: 0
  • Sodium: 1% of RDA
  • Potassium: 7% of RDA
  • Carbohydrates: 5.6 grams
  • Protein: 1.9 grams
  • Iron: 2.9%
  • Calcium: 2.4%

Vitamin C Rich Guavas

Nutritional Properties of Guava:

One Guava accommodates: 

  • Calories: 37
  • Fat: 1 gram.
  • Cholesterol: 0 milligrams.
  • Sodium: 1 milligram.
  • Carbohydrates: 8 grams.
  • Fibre: 3 grams.
  • Sugar: 5 grams.
  • Protein:1 gram.

Vitamin C Rich Kiwi Fruit

Nutritional Properties of Kiwi:

A 140 gm serving of Kiwi accommodates: 

  • Calories: 90
  • Protein: 1 gram
  • Fat: 1 gram
  • Carbohydrates: 21 grams
  • Fibre: 5 grams
  • Sugar: 15 grams

Vitamin C Rich Brussel Sprouts

Nutritional Properties of Brussels Sprouts:

Here are a number of the main vitamins in half-cup (78 grams) of cooked Brussels sprouts:

  • Calories: 28
  • Protein: 2 grams
  • Carbs: 6 grams
  • Fibre: 2 grams
  • Vitamin Okay: 137% of the RDI
  • Vitamin C: 81% of the RDI
  • Vitamin A: 12% of the RDI
  • Folate: 12% of the RDI
  • Manganese: 9% of the RDI

Vitamin C Rich Cauliflower

Nutritional Properties of Cauliflower:

1 cup (100 gram) cauliflower accommodates:

  • Vitamin C: 48 mg 
  • Calories: 27
  • Fats: 0.3 grams
  • Cholesterol: 0
  • Sodium: 1% of RDA
  • Potassium: 9% of RDA
  • Carbohydrates: 5.3 grams
  • Protein: 2.1 grams
  • Iron: 2.5%
  • Calcium: 1.8%

Vitamin C Rich Papayas

Nutritional Properties of Papayas:

Medium-sized papaya (roughly 275 grams) accommodates about:

  • Calories: 119
  • Protein: 1.3 grams
  • Carbohydrates: 30 grams
  • Fat: Less than 1 gram
  • Dietary fibre: 4.7 grams
  • Sugar: 21.58 grams

Vitamin C Deficiency

The deficiency of Vitamin C in our physique is sort of uncommon and takes months to develop. The scarcity of this all-necessary nutrient primarily signifies that collagen formation has considerably decreased or stopped altogether.

A scarcity of this important nutrient might result in scurvy and severely have an effect on the physique’s means to restore itself. The signs of this deficiency embrace fatigue, muscle and joint pains, straightforward bruising, poor immunity, swelling of gums, dry and broken pores and skin, poor therapeutic of wounds, uncommon alterations in bones and unexplained weight reduction.

Vitamin C is an answer for higher immunity, cataract prevention, stroke, most cancers and neurological circumstances. The advantages of Vitamin C certainly make it one of many important nutritional vitamins that should be part of everybody’s weight-reduction plan!

Precautions on Vitamin C Tablets

Precautions related to Vitamin C Tablets

1. How a lot vitamin C ought to one be taking?

The day by day dose of vitamin C required for adults is roughly 65 milligrams to 90 milligrams. A standard wholesome individual wouldn’t ideally want any extra vitamin C tablets as their day by day wants are met from their weight-reduction plan itself.

There are nevertheless sure teams of people that run the danger of working low on vitamin C. Some of those cohorts are:

2. Smokers (each lively and passive)

Studies have proven that on account of greater oxidative stress in people who smoke, they want virtually 35 mg per day greater than non-people who smoke. Passive inhalation of smoke may also result in a dip in vitamin C ranges. 

3. Infants who aren’t fed breast milk

Breast milk is a reservoir of a number of vitamins {that a} new child wants, together with Vitamin C. However, sadly in lots of creating international locations infants are fed boiled or evaporated cow’s milk as a substitute of their mom’s milk which may result in extreme malnutrition and vitamin C deficiency within the little one

4. People with an unhealthy weight-reduction plan

Consuming a wholesome and balanced weight-reduction plan is essential in getting all nutritional vitamins, not simply vitamin C. Green leafy greens and citrus fruits are strongholds of this vitamin. But if you happen to’re somebody who has a weight-reduction plan crammed with junk meals or solely carbohydrates, your physique’s Vitamin C shops are sure to get quickly depleted. 5-6 helpings of fruits and greens like amla, oranges, mangoes, watermelon, darkish leafy greens, bell pepper, broccoli, cauliflower, cabbage, brussels sprouts, pineapples, watermelon can fulfill the day by day dietary requirement. If you might be nonetheless falling brief, you may all the time add a complement to fulfill your day by day wants.

5. People affected by sure medical circumstances

Patients who’ve been identified with intestinal malabsorption or cachexia are normally prescribed additional tablets to keep up their Vitamin C ranges. Patients with sure kinds of most cancers in addition to extraordinarily extreme renal illness may additionally want Vitamin C tablets.

Frequently Asked Questions (FAQs)

Q. Are there any negative effects of extreme consumption of vitamin C?

A. Intake of vitamin C, for essentially the most half, is sort of innocent. If you do, nevertheless, take extreme quantities, you may face gastrointestinal points akin to nausea, abdomen ache, bloating. Even fatigue, sleepiness, and generally insomnia is seen. However, a number of the lengthy-time period, extra dangerous results of extreme Vitamin C consumption can embrace circumstances akin to kidney stones. You should point out you’re taking Vitamin C tablets to the physician as they may intervene in checks akin to stool checks for occult blood or glucose screening checks.

Q. Does Vitamin C assist treatment a standard chilly?

A. It is popularly believed that vitamin C helps treatment your chilly. Unfortunately, there isn’t any scientific proof that proves that these claims are true. Vitamin C helps enhance immunity and enhances higher iron absorption within the physique. All these result in higher well being and cut back potentialities of chilly, flu, and so forth. There is a few proof that taking vitamin C might forestall severe issues like pneumonia and lung ailments.

Q. Does Vitamin C assist forestall most cancers?

A. There have been research that present the correlation between extra vitamin C consumption and diminished incidence of sure kinds of most cancers akin to breast, colon, and lung most cancers. These research don’t nevertheless verify this relationship for positive. We are sure that as Vitamin C has so many useful properties and reduces oxidative stress, it’s sure to do higher than hurt.

Q. Is vitamin C good for the pores and skin?

A. Vitamin C helps to battle indicators of growing old. It boosts collagen synthesis. It can restore dry, broken pores and skin and reduces the looks of wrinkles. Any quantity of sunscreen software won’t assist to fight the dangerous results of UV rays if you’re vitamin C poor. Also, if you’re a smoker, you want 35 mg extra vitamin C to stop the looks of darkish spots that are prone to develop on the pores and skin, aside from all the opposite well being hazards that include smoking.

Q. Can you apply vitamin C tablets on to the pores and skin?

A. Loads of anti-growing old merchandise like serums, moisturizers comprise vitamin C. These are merchandise that manufacturers have put in insufficient analysis to make use of vitamin C as an ingredient in a secure method. Vitamin C is an unstable ingredient and is susceptible to oxidation. That can cut back the efficiency of the product. Hence, a product that’s researched and comes with correct storage directions is best to go for. However, there are a number of DIY face packs and home made serums, whereby vitamin C tablets are crushed and used. The efficacy of those can’t be assured.

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