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Vitamin C
Vitamin C
Vitamin C is considered one of the most important vitamins necessary for keeping the immune system of the body in good health. The C is water soluble and cannot be stored in the body unlike other vitamins. It has to be replenished on a daily basis. Let us look at some of the important functions of this wonder vitamin known as Vitamin C.
First and foremost this Vitamin is an antioxidant. It helps in healing wounds and repairs the tissues of the body. Absorption of iron is an important function and helps in maintaining bones and teeth. It also helps in stimulating the immune system and helps in the production of protein known as collagen which is instrumental in making skin, tendons and ligaments. A very large number of individuals take vitamin supplements every day and Vitamin C ranks among the most consumed vitamin and mineral taken as it is vital for the functioning of the body.
So what are the food sources that you can get this wonder vitamin from?
Papaya, green peppers, citrus fruits and juices, mango, tomatoes, strawberries, cauliflower, cabbage, blue berries, potatoes, pineapples, cranberries, raspberries and green leafy vegetables are all said to be rich sources of this.
What are the deficiencies that one suffers from if Vitamin C is not taken in adequate quantities?
The first symptom that there is a deficiency is scurvy which is bleeding of the gums. Wounds that take long to heal, anemia, frequent colds and coughs, dry hair, rough skin and swollen joints are all indicators that the body is not getting adequate quantities of this vitamin.
But vitamin benefits will be reversed if it is taken in large quantities and this could lead to stomach upset, diarrhea and skin problems.
Do you know that the vitamin requirement for men and women differ?
Men need 90 mg of vitamin while women require 75 mg on a daily basis.
Among vitamins for women Vitamin C ranks very high and needs to be taken in adequate quantities during pregnancy. The structure of collagen in the foetal membrane depends on this vitamin. The physician may suggest vitamin capsules to be given to pregnant woman as food sources alone may not be enough to provide the required quantity.
It is very important that you have the correct vitamin information before you start on any supplement. Vitamin intake must always be regulated and you must consult the physician before starting on a course of vitamin supplements.
If you want to stay protected this winter and keep cold and cough at bay then you will need to have adequate quantities of Vitamin C in your diet.
