Vitamin C is also referred to as ascorbic acid (C6H8O6 ). Vitamin C is necessary for the formation of collagen which is the most abundant protein of the human body. Collagen is necessary for healthy skin, bones and connective tissues. Therefore, Vitamin C is considered essential for a healthy body. It also helps the human body to absorb iron. It is readily soluble in water and gives an acidic solution when dissolved in water.
Role of Vitamin C in Human Body
- Vitamin C is essential for the growth of the human body.
- It plays the main role in the growth and development of body tissues.
- Vitamin C helps to boost the immune system of the body and promote the growth of white blood cells.
- Vitamin C is also responsible for the development of Collagen (Skin Tissue).
- The healing capacity of your body is also enhanced by vitamin C. Our body can recover from the injuries and wounds more quickly with the help of vitamin C.
- It also works as a coenzyme to synthesize various Amino Acids.
- It plays an effective role in the maintenance of cartilage (soft bone Tissue) and essential for healthy bones and teeth.
Vitamin C Resources
Vitamin C can be found in multiples fruits and Vegetables. We can fulfil the daily requirements of Vitamin C from different Fruits and vegetables such as Lemon, green Chili, potatoes, apples, cabbage, berries, cantaloupe, broccoli, Strawberry, melon, Kiwifruit, bell pepper, etc.
Vitamin C Requirement for Human Body
It is essential to include food and vegetables in our diet which have a higher content of vitamin C. The required quantity of vitamin C is different for various Age groups.
- Children of the age 0-14 years need 40mg -50mg Vitamin C in their diet.
- The daily recommended intake of vitamin C for adults is 80mg -90mg.
- Vitamin C intake for pregnant and breastfeeding ladies is 80mg – 120mg per day.
Risks Associated with Consuming a surplus amount of Vitamin C
The safe limit for vitamin C intake is 2000 mg a day. Consuming a higher quantity of vitamin C above that limit may result in potential damage to your body. Consuming a large quantity of vitamin C Supplements can cause health risks. Excess consumption of vitamin C may cause diarrhea, nausea, Insomnia, vomiting, abdominal cramps etc.
Causes of Vitamin C deficiency
Lack of proper nutrition and lower amount of veggies or fruits in your diet can cause Vitamin C deficiency. Other factors that contribute to vitamin C deficiency are Anorexia (lack of Appetite), Eating Disorder, Alcoholism and smoking.
Symptoms of Vitamin C deficiency
Symptoms of vitamin C deficiency include Rough and Dry skin, Slow healing of wounds, Swollen joints, rashes over legs, muscles aches, weaker bones, Anemia, poor Immune system, etc. If vitamin C deficiency persists, it may result in Scurvy which is a rare disease in today’s world.
How to Cure Vitamin C Deficiency?
Vitamin C Deficiency can easily be cured. It is recommended to consult your doctor for a better prescription or treatment. Eating a healthy diet with excessive vitamin C ingredients is the best solution to cure the deficiency. Although Vitamin C supplements are also effective to cure Vitamin C deficiency.