Vitamin C is an essential nutrient that the human body needs in sufficient quantities to ensure the best functions. Since it is water-soluble, the vitamin gets delivered into the tissues without any delay. However, since the human body cannot store this vitamin for future use, you need to take it daily with your food to maintain a good balance.
As a result, the Recommended Dietary Allowance recommends 90 mg of Vitamin C supplementation for men and 75 mg for women every day. While this dosage might seem pretty minimal, you need to be extremely careful to avoid overdosing on this vitamin.
5 Sources of Vitamin C You’d Find Everywhere
You don’t need to visit the doctor to get a daily dose of Vitamin C tablets when you can easily obtain the essential nutrient from food items growing naturally all around. Some of the most abundant sources of Vitamin C are:
1. Citrus fruits
Fruits like oranges, lemons, kiwi, and grapefruits are rich in vitamin C. If you ever have to write an essay on citrus fruits and your first thought is, “I wish someone could write my essay for me,” then you’d be missing out on learning some pretty interesting facts.
For example, did you know that doctors recommended sailors have lots of lemons to prevent scurvy during the 1700s? During this time, almost two million sailors died of the deadly disease between 1500 to 1800.
2. Kakadu plums
Unless you live in Australia, this Australian native superfood might not be the most abundant in your neighborhood supermarket. However, it contains 100 times more vitamin V than you can find in any citrus fruit. In addition, it is also a great source of Vitamin E and potassium.
3. Chilli peppers
Those who can’t handle spice are probably not too happy to see this one on the list. But one green chilli pepper contains 109 mg of vitamin C, while a red chilli pepper contains 65 mg. However, if you’re interested in burning fat, you’d be happy to know that one tbsp (10 mg) of red chilli powder can help you reduce fat. So perhaps that would be a better incentive to level up your spice?
Don’t you always wish you have more time to work on your statistics homework without help from any professional writer? While the herb might not be beneficial to helping you appreciate the pun, it contains one of the highest concentrations of vitamin C among all culinary herbs. So spread some thyme on top of your steak and boost your immunity through the roofs.
A single medium-sized kiwi packs 71 mg of vitamin C and is instrumental in reducing oxidative stress and cholesterol. In a study conducted on 14 men with vitamin C deficiency, researchers noted fantastic improvement in their white blood cell activity after they ate two kiwis a day for a month.
So, any time you ever feel like, “I wish someone could do my assignment,” it is best to keep in mind that you will be missing out on knowledge that can help you lead a better life.
5 Benefits of Adding Vitamin C-rich Food in Your Diet
Now that you’re aware of which foods are rich in vitamin C, the question is – Why do you need to include them in your diet? The answer is pretty simple.
Vitamin C helps your body against diseases like scurvy, weakness, gum diseases, dry skin, similar to how a paraphrasing tool helps support your academic assignments.
But that’s not all! Next, let’s dive into more details of the benefits of this nutrient.
1. Helps heal wounds
Vitamin C helps the body produce collagen, the most important protein that forms connective tissues. Those who lack this vitamin in their bodies find it harder to heal from wounds as their bodies produce collagen slowly.
2. Prevention from chronic diseases
Some epidemiological studies conducted on large groups of people suggest that a higher intake of vitamin C can significantly lower the frequency of chronic diseases. Others, however, do not find the study very convincing. However, as the saying goes, “Prevention is better than cure.” So, it’s always best to maintain the daily RDA vitamin C intake for better health.
3. Positive effect against diabetes
While vitamin C is not the leading nutrient that diabetic people depend on for survival, studies suggest some relation between the two. For example, in a 2019 study, 31 people around the age of 60 took vitamin C supplements for four months and noticed an improvement in their glucose and blood pressure levels.
While this doesn’t confirm vitamin C as a proper cure for diabetes, it certainly puts it up for consideration and further studies.
4. Preventing cataracts and gum degradation
No person can escape the test of time. Hence, problems like cataracts and gum-related diseases are pretty common in old age. However, experts believe that Vitamin C’s antioxidant property can help slow down this degeneration to a great extent.
5. Dealing with allergies
A 2018 study on 71 subjects with various skin and respiratory allergies concluded that high doses of vitamin C could help reduce allergy symptoms. While researchers need to conduct further studies in this regard, it’s interesting to note that evidence points to the presence of low vitamin C in people with allergies.
Is There Any Thing Such As Too Much Vitamin C?
While Vitamin C is highly beneficial to your body, too much of anything is not good for your health. The intestines have a limit to how much Vitamin C they can absorb. While in healthy adults, rare instances of mega doses won’t have much toxic effect. However, daily intake of more than 3000 mg can result in:
- Increased risk of kidney stone
- Increased uric acid level
- Excessive iron in blood
Hence, it’s always best to stick to the recommended daily doses of this vitamin unless your doctor instructs you otherwise.
Summing it up,
Vitamin C is a crucial antioxidant that helps heal wounds and reduce the risk of scurvy, skin problems, and other issues. Since the human body cannot store vitamin C, you need to include it in your daily intake of fresh fruits and vegetables. While some people prefer to take supplements instead, ensure that you have a valid doctor’s prescription as overdosing on vitamin C can have adverse effects.
Henry Tesfaye is a professor at a reputable institute in the UK. He has spent more than a decade researching various diseases that plague humans on earth. His findings are an essential addition to a growing resource of knowledge.