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    Your Guide to Vitamin C: Benefits, Daily Requirements & Sources 

    Your Guide to Vitamin C: Benefits, Daily Requirements & Sources 

    Updated on 28 February 2023

    Enriching your body with essential nutrients like vitamins, minerals and antioxidants is very important. Besides assisting in critical body functions, these essential vitamins help to strengthen the immunity system of the body. A strong immune system helps to defend the body from different types of infections and diseases. One such vitamin that plays a vital role in boosting your immune system and nourishing your body is Vitamin C.

    In this article, we will discuss some sources of Vitamin C, its benefits, side effects and much more.

    What is Vitamin C?

    Vitamin C is a key nutrient that is very beneficial for your body. It is also known as ascorbic acid and is water-soluble in nature. Since the body does not produce Vitamin C on its own, it is essential to derive it from the diet. The best way to include this vitamin in our diet is by consuming Vitamin C-rich foods like citrus fruits, broccoli and many more. Additionally, Vitamin C supplements can also nourish the body with an adequate amount.

    How Much Vitamin C Do You Need Daily?

    “Nothing in this world is good if taken in excess.” Consequently, it is important to consume all the nutrients moderately. The same goes for Vitamin C too. Overloading the body with lots of Vitamin C may cause certain side effects.

    According to research, men and women should take different amounts of Vitamin C. Men are recommended to consume 90 mg of Vitamin C each day. On the other hand, women should consume around 75 mg of Vitamin C regularly. So, never go to excess and let moderation be your guide to reaping the benefits of Vitamin C.

    What are the Benefits of Vitamin C?

    Here are some of the most important benefits of Vitamin C:

    1. Vitamin C works wonder for the skin

    It is no secret that Vitamin C is great for nourishing the skin. Vitamin C contains antioxidants which help protect the skin from harmful UV rays. It is also known to provide a glow to the skin and lighten the appearance of dark spots. Consuming Vitamin C-rich foods regularly can also tighten the skin and even lower the risk of ageing.

    2. Vitamin C boosts the immune system

    Consuming Vitamin C-rich foods is one of the best ways to boost immunity. This is because it helps the body to produce white blood cells which in turn protects the body from many diseases and infections. Vitamin C is also known to reduce the healing time of wounds.

    3. Vitamin C lowers the risk of many diseases

    From lowering blood pressure levels to preventing cardiovascular diseases, Vitamin C can be extremely beneficial. It brings down the chances of heart-related diseases like stroke. Additionally, hypertension which is the root cause of many cardiovascular diseases can also be managed with Vitamin C.

    4. Vitamin C benefits women

    Vitamin C has also proven to be wonderful for women, especially lactating mothers. Pregnant and lactating women can sometimes have a Vitamin C deficiency. By adding this vitamin to their diet, women can overcome the deficiency and even reduce certain complications caused during pregnancy.

    What are the Side Effects of Vitamin C?

    Although the benefits of Vitamin C outweigh its side effects, you should be aware of its side effects. Anything consumed in excess can be harmful, and so is the case with Vitamin C too. If you are consuming Vitamin C in higher doses, then you may experience certain side effects. The possible side effects of Vitamin C include nausea, stomach ache, headache and more. It’s best to consume Vitamin C in moderation.

    5 Sources of Vitamin C You Can Easily Add to Your Diet

    As we know, Vitamin C is water-soluble, thus the body cannot store it. So, consuming vitamin C-rich foods regularly is the best way to keep up your Vitamin C levels.

    Here are some Vitamin C-rich foods you can easily include in your diet:

    1. Citrus Fruits

    Citrus fruits are among the best sources of Vitamin C. They are full of vitamins, minerals and antioxidants. Citrus fruits like oranges and lemons are great sources of Vitamin C and help to keep your body fit and fine. So, stock up on these citrus fruits and eat them regularly. You can eat these fruits in their natural form or even make flavorful juices like orange juice.

    2. Leafy Green Vegetables

    Another easily available source of Vitamin C is leafy green vegetables. Leafy greens like spinach and cabbage are loaded with tons of vitamins and folate are also wrapped with the goodness of fibers. You can also make a healthy salad out of these leafy green vegetables to compensate for any deficiency of Vitamin C in your body.

    3. Kiwi

    Kiwi is one of the most nutritious and healthy fruits. Eating kiwi is not only delicious but also nutritious. A single kiwi contains approx. 84 g of Vitamin C and is also enriched with other vitamins like Vitamin A and K. Besides enjoying a kiwi raw, you can blend a flavorful kiwi smoothie as well.

    4. Broccoli

    Broccoli is known to be an extremely healthy vegetable and a great Vitamin C-rich food. It can help boost your immune system, keep you away from various infections and ensure the overall well-being of your body.

    5. Papaya

    How about a refreshing slice of papaya? Besides offering a juicy taste, papaya is also enriched with the benefits of Vitamin C. When eaten in raw form, papaya is more beneficial for your body but you still can make interesting dishes with papaya for a wholesome experience.

    Now that you're familiar with the benefits of Vitamin C and the foods rich in it, try to include Vitamin C in your daily diet.

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