If there is one thing that the pandemic has taught one and all across the globe is the importance of staying fit. People worldwide have realized or are realizing how important it is to adopt a healthy lifestyle and make all the apt changes that are sure to safeguard not just their well-being but also of their loved ones.
Again, there is no secret or mystery in the fact that our body needs a lot of minerals, vitamins, and other nutrients not just to do the mechanical work but also to boost immunity, ensure that we look and feel god and young forever. But if there is one Vitamin that rules the chart, is readily available in all parts of the world, and is most delicious, then the first thing that is sure to come to mind is vitamin C. And rightly so.
The Health Benefits of Vitamin C
One of the safest and the most effective nutrients, Vitamin C, has received a lot of attention, and that too for the right reasons. Experts globally claim that the more they research on Vitamin C, the more they discover about this magical essential. From building a sound immune system to removing deficiencies, to taking care of cardiovascular diseases, solving prenatal health problems to ensuring that the skin and hair are in the pink of their health, Vitamin C plays a crucial role in protecting human health.
This antioxidant, also famous as ascorbic acid, is vital for the growth, maintenance, and repair of body tissues. Right from the formation of collagen to absorption of iron in the body, wound healing, and maintenance of teeth, bones, and cartilage, Vitamin C in the correct quantity is necessary for the body.
The Best Sources of Vitamin C
This water-soluble Vitamin can be easily found in many fruits and vegetables. Some of the best sources are :
- Bell peppers – one of the best sources of Vitamin C, bell peppers offer many other health benefits to the body, such as preventing blood clots, cataracts, pro heart problems, etc. Half a cup of raw red bell peppers consists of 140 mg of vitamin C.
- Guava– one of the most loved Indian fruits, Guava, also called Amrood, is a super fruit. Other than being abundant in Vitamin C, they are also excellent sources of dietary fiber, folic acid, manganese, and potassium. 100 gm serving of guava consists of 250 mg of vitamin C.
- Kiwi – considered as the vitamin C powerhouse, Kiwi is not just a beautiful fruit but also something with numerous health benefits. Also rich in flavonoids and copper, this fruit from New Zealand plays a crucial role in tightening the respiratory tracts. 2 medium-sized kiwi fruits contain approx. 137.2 mg of vitamin C.
- Citrus fruits – oranges, grapefruits, lemons, and lime are all excellent sources of Vitamin C. Used in many ways. These power fruits do not just build and boost immunity but also are excellent detoxification.
- Broccoli – This green cruciferous vegetable is the first thing that comes to mind when talking about nutrition for vegetarians. One hundred gms of broccoli packs an approx. 132 mg of vitamin C and a lot of fiber.
- Strawberries – one of the prettiest and the most delicious looking berries, strawberries can be consumed in many ways. Rich in antioxidants, these rich sources of Vitamin C not just ensure that your heart is working right but also that you are looking your best. One hundred gms of rawstrawberries fulfills half of your daily intake requirements.
- Green leafy vegetables – most green leafy vegetables, like spinach, are excellent sources of not just Vitamin C but also A and other nutrients. For a person to live healthily, they must make consumptionn of leafy greens a part of their everyday life.
- Indian gooseberry or Amla– India’ss best-kept secret; Amla is the magic food that has been a favoritewith the herbologists and the Ayurveda experts. A Fruit with the most concentrated supplies of vitamin C, Amla not only protects the bodyy against many diseases but also accelerates the immune system.
- Tomatoes – these bright red beauties are rich sources of vitamin c. it will not be wrong to say that a tomato a day can do many wonders for the overall health of a person. With its anti-inflammation properties, one cup of this fruit delivers 100 mg of vitamin C to the body every day.
Vitamin C Deficiency Symptoms
Some of the most common signs and symptoms of Vitamin C are :
- Low levels of Vitamin C causes rough, bumpy chicken skin.
- Another hallmark sign of Vitamin C deficiency is corkscrew-shaped body hair.
- Perifollicular hemorrhages or bright red hair follicles are signs of severe deficiency of Vitamin C.
- Vitamin C deficiency results in poor collagen productions causing weak blood vessels.
- Lack of Vitamin C slows collagen formation, which delays the healing of wounds and bruises.
- Red, bleeding, and swollen gums are also signs of lack of Vitamin C.
- The lack of Vitamin C affects iron absorption, which causes anemia, fatigue, breathing problems, etc.
- Fatigue, irritability, and foul mood are considered to be the earliest symptoms of Vitamin C deficiency.
The accurate intake of vitamin C
It goes without saying that Vitamin C is one of the essential vitamins needed by the body. Since the body cannot produce it on its own, it is necessary to make it a part of everyday life in one way or the other. The recommended and ideal intake for men for vitamin c is 90 mg, whereas it is 75 mg for women.
In these trying times, it has become essential to understand that a fit and healthy mind and body are the only things that you need to survive. To stay healthy is critical not just to build immunity or look beautiful but to carry out the many day-to-day chores and activities in the most efficient and harmonious manners.
Inculcate physical actives and good eating habits in your lifestyle and start the journey towards a better way of living. Eat healthily and stay safe.