Vitamin C Benefits

Vitamin C is one of the safest vitamins, believed to be a cure for common cold, though there is no proof verifying the same. It is made internally by all the living organisms, with human beings being the only exception. However, since it is widely available in dietary sources, the loss is made up well. Widely used as a food additive, Vitamin C is required for a range of essential metabolic reactions in humans, animals as well as plants. In the following lines, we have provided some more information on the benefits, sources, functions and deficiency of Vitamin C, to help you explore it fully.

Benefits

It provides protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.
It is beneficial for individuals whose immune system has been weakened due to stress.
It is said to reduce the risk of cancer and cardiovascular disease.
Studies show that it can help prevent further complications, such as pneumonia and lung infections, in relation to common cold.
It is believed that it can help lower the risk of strokes.
It can improve macular degeneration and reduce inflammation.
Being an antioxidant, it can protect the body against damage caused by harmful molecules, called free radicals.
When eaten along with iron, it can improve the absorption of the latter.
It helps keep your gums healthy and prevents the occurrence of cataract.
It is beneficial in the prevention as well as treatment of scurvy.
It proves useful in the treatment of age-related macular degeneration.
It has been found to be beneficial in the treatment of arthritis, asthma, allergy, infertility.

Recommended Daily Intake

Age Group	Male (mg/day)	Female (mg/day)
0-6 months	40 (AI)	40 (AI)
7-12 months	50 (AI)	50 (AI)
1-3 years	15	15
4-8 years	25	25
9-13 years	45	45
14-18 years	75	65
19 years and above	90	75

Sources

Indian Gooseberry (Amla)
Blueberries
Broccoli
Brussels sprouts
Cabbage
Cantaloupe
Cauliflower
Citrus fruits like orange
Dark leafy greens
Green peppers
Guava
Kale
Mango
Milk
Papaya
Peppers
Pineapples.
Potatoes
Raspberries
Red peppers
Spinach
Strawberries
Tomatoes
Watercress
Watermelon
Winter squash

Functions

Necessary for the growth, development and repair of all body tissues
Involved in formation of collagen, absorption of iron, maintenance of immune system and wound healing
Required for the maintenance of cartilage, bones, and teeth
Responsible for producing collagen, present in your muscles and bones

Deficiency

The following symptoms will be seen in case of deficiency of Vitamin C

Anemia
Anorexia
Bleeding gums
Capillary weakness
Deterioration in collagen
Easy bruising
Frequent infections
Lassitude
Muscular pain
Nosebleeds
Scurvy, in case of severe deficiency
Skin hemorrhages
Slow healing of wounds
Soft gums
Swollen gums
Swollen or painful joints
Weakness

How to Cite

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