Vitamin C Overview: Best Sources & Health Benefits
An Overview
In the process of oxidation, vitamin C is converted to dehydroascorbic acid (DHAA), which likewise has antiscorbutic action and is responsible for the development of scurvy when present in inadequate quantities. Fruits and vegetables including strawberries, blackcurrants, oranges, limes, and lemons, as well as other cruciferous vegetables like cauliflower, broccoli, cabbage, and Brussels sprouts, are excellent sources of ascorbic acid. The average person consumes sufficient amounts of vitamin C in their daily diet. The risk of vitamin C insufficiency increases in those who:
- either partake in or are subjected to passive smoking
- suffer from a digestive disorder or a kind of cancer
- Consume a restricted diet that lacks fresh produce.
L-ascorbic acid, more commonly known as vitamin C, is a water-soluble vitamin that may be found in a variety of food sources and is also sold as a nutritional supplement. Vitamin C is a necessary nutrient since, unlike other animals, humans can't make it themselves (endogenous synthesis).
Top 9 Best Food Sources with Vitamin C
1. Brussels Sprouts
Half a cup cooked has 50 milligrams of vitamin C, along with high amounts of vitamin K, fiber, and other minerals. It makes a delicious and filling side dish when roasted with bacon and onions or even just a little olive oil.
2. Papaya
All 90 milligrams of vitamin C you need for the day can be found in just one cup. Carotenoids, flavonoids, B vitamins, folate, potassium, magnesium, and fiber are all abundant in it. The heart benefits from these nutrients, and there is some evidence that they may also protect against colon cancer. Remove the pulp and discard it. Season with kosher salt and fresh lime juice.
3. Potato
About 20 milligrams of vitamin C may be found in a medium-sized cooked potato. And there are additional benefits to eating them. Both potassium and fiber are abundant in them. Try roasting them in the oven with olive oil instead of frying them in oil. The butter on a baked potato may be swapped out with fresh salsa and low-fat cheese for a healthier option.
4. Tomatoes
An average-sized tomato provides around 20 milligrams of vitamin C when consumed uncooked. When tomatoes are cooked, their vitamin C content decreases. Lycopene, however, an antioxidant, increases. Most of the vitamin c tablet manufacturers believe the full range of health advantages of eating fresh tomatoes on a sandwich for lunch and tomato sauce on pasta for supper.
5. Strawberries
About 85 milligrams of vitamin C may be found in a cup of these tasty morsels. Moreover, they contain a lot of beneficial antioxidants while yet being low in calories. You should choose berries that are plump, have a vivid red hue, have fresh green crowns, and have no mold. Use cold water and always replace the top to keep the juice fresh.
6. Kiwi Fruit
Vitamin C content is high; a medium kiwi has about 70 milligrams, which is higher per weight than oranges. Their high fiber content and antioxidant flavonoids and carotenoids make them a great choice for cellular defense. Though the skin contains beneficial minerals and fiber, most individuals remove it first. Eating them with the skin still on can be done by rubbing off the fuzz. You should wash them before using them.
6. Red Pepper
You can get as much as 95 milligrams of vitamin C from half a cup of these. The vitamins A, B, E, and K, potassium, phosphorus, folate, manganese, and magnesium found in these are in plentiful supply. It may be cut into strips for dipping, diced for use in a salad or omelet, or sliced into thin rounds for baking.
7. Broccoli
Roughly 50 milligrams of vitamin C may be found in a half-cup serving of cooked broccoli. High levels of antioxidants and fiber found in this food appear to help reduce inflammation. Which method of cooking produces the greatest results? You need just give broccoli 5 minutes of steaming time. When compared to procedures such as boiling, it may help the vegetable retain more of its vitamin C. You should look for a dark greenish head that is solid to the touch and brilliantly colored stalks.
8. Cantaloupe
Along with its 30 milligrams of vitamin c tablets per half cup, this melon also contains a wide range of other beneficial minerals, such as potassium, carotenoids, magnesium, B vitamins, copper, and flavonoids.
Also, Read - 9 Best Things About Vitamin C Tablets
Health Benefits of Vitamin C
1. Stimulates Collagen Synthesis
Collagen is often touted as the holy grail of anti-aging skincare by several specialists in the field. Applying vitamin C topically to the skin stimulated collagen formation and made the skin seem younger, according to research published in Clinical, Cosmetic, and Investigational Dermatology in September 2015. Vitamin c serum aids in wound healing, according to research conducted at Oregon State University, in part because it stimulates collagen formation.
2. Helps Guard Against Chronic Disease
Vitamin C's antioxidant qualities are responsible for many of its positive effects on health. Free radicals, which the body produces and is highly reactive and damaging, are neutralized by antioxidants and prevent damage to cells and tissues, as explained by Samuels. The Mayo Clinic claims that antioxidants help prevent the onset of diseases including cancer and cardiovascular disease.
3. Strengthens the Immune System
The immune system seems to be the most well-known beneficiary of vitamin C. It was concluded in a review published in November 2017 in the journal Nutrients that vitamin C helps the immune system by blocking oxidative stress, eliminating bacteria, and preventing tissue damage.
4. Manages High Blood Pressure
Vitamin C's potential to reduce blood pressure has been studied both with and without hypertension. One animal research revealed that lowering blood pressure was as simple as giving the animals a vitamin C pill, which helped relax the blood arteries that transport blood away from the heart (8Trusted Source).
Vitamin C supplementation has been shown to lower blood pressure in healthy people, with a mean reduction of 3.8 mmHg in the systolic value and a mean reduction of 1.5 mmHg in the diastolic value. This data comes from an analysis of 29 human trials.
5. Lower Your Risk of Heart Disease
Possible protection against heart disease by lowering risk variables, such as cholesterol and blood pressure, by the use of vitamin C. A review of 9 trials with a total of 293,172 individuals indicated that those who consumed at least 700 mg of vitamin C daily had a 25% decreased risk of heart disease after 10 years compared to those who did not.
The effects of daily vitamin C intake of at least 500 milligrams on cardiovascular disease risk variables including cholesterol and triglyceride levels were examined in another meta-analysis of 13 trials.
6. Reduces Blood Uric Acid Levels and Prevents Gout Attacks
It's excruciatingly unpleasant because it causes inflammation in the joints, particularly the ones in the big toes. Inflammation and sharp pain bouts are hallmarks of gout. When there is an excess of uric acid in the body, gout symptoms manifest. Body processes result in the formation of uric acid. This compound, if present in excessive quantities, may crystallize and accumulate in the joints. Vitamin C's potential to lower blood uric acid levels and shield against gout attacks has been the subject of several investigations.
7. Prevents Iron Deficiency
In order to maximize iron absorption, taking vitamin C supplements is recommended. Iron from plant-based sources, which is poorly absorbed by the body, can be converted into a more absorbable form with the help of vitamin C.
Therefore, vitamin C may aid in preventing anemia in iron-deficient individuals. Sixty-five children with moderate iron deficiency anemia were given a vitamin C supplement in one trial.
8. Bolster Cancer Treatment
It is unclear from the available studies whether the protective effect of a diet high in vitamin C-rich fruits and vegetables is due to the vitamin C content per se or to the healthy nature of the diet as a whole, as noted by the Mayo Clinic. High dosages of vitamin c foods administered intravenously have shown promise in animal studies, and the Mayo Clinic suggests that they may boost the effectiveness of radiation and chemotherapy.
9. Protects the Eyes
Vitamin C has been shown to delay the advancement of age-related macular degeneration and reduce the chance of acquiring cataracts, according to the American Optometric Association (AMD).
In particular, studies have shown that persons with mild AMD who took 500 mg daily as part of a supplement saw a slowing in the course of their illness, most likely due to its antioxidant qualities. But before using any supplement for an extended period, it's wise to talk to your primary care physician or ophthalmologist.
Conclusion
Contrary to popular belief, "silver bullet" vitamins, minerals, or nutrients do not exist, as stated by Sandquist. "One must always keep the larger picture in mind. The greatest way to ensure optimal health is to consume a diet that is both diverse and complete." According to the National Institutes of Health, adult women require 75 milligrams (mg) of vitamin C daily, while adult males require 90 mg (NIH). Americans get all the vitamin D they need from food alone.
FAQs: Vitamin C
Q. What are vitamin C is good for?
Ans: Ascorbic acid, or vitamin C, has several purposes in the body. Among these is aiding in the defense of cells and maintaining their health. They are good for Blood vessels, bones, keeping your skin, and cartilage in tip-top shape.
Q. What food is highest in vitamin C?
Ans: Kiwi is highest food in vitamin C. Most of the daily value for vitamin C may be found in only one serving of kiwi fruit. Adding kiwis to a diet low in vitamin C has been demonstrated to significantly increase vitamin C levels in the blood.
Q. What are 4 good sources of vitamin C?
Ans: These are four good sources of Vitamin C-
- Cantaloupe
- Strawberries
- Kiwi
- Papaya
Q. How much vitamin C do you need a day?
Ans: A daily dose of 40mg of vitamin C is recommended for adults aged 19 to 64. Your regular diet should include sufficient amounts of vitamin C.
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