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The Citrus Vitamin-Vitamin C

 

Are you sick of that seasonal sickness that attacks you with changing weather?

 

A simple answer to seasonal allergies, acne, and cold is vitamin C. Increase your daily intake of vitamin C and be assured to stay fit and healthy.

 

Vitamin C at a Glance

Vitamin C is a water soluble vitamin and is also called ascorbic acid.  Excess quantities of this vitamin are excreted from the body.

 

It is indispensible to the body and is essential for the proper functioning and health of the respiratory system and overall well being.

 

Sources of Vitamin C:

Several vegetables and fruits in their uncooked and raw state provide us our daily quota of vitamin C. Supplements of vitamin C are also available in combination with either as a part of multivitamin or with Vitamin B. Certain beverages and cereals, fortified with vitamin C are also commercially available.

 

Guava, gooseberries (amla), papaya, kiwifruit, citrus fruits (oranges, lemons and sweet lime), pineapples, strawberries, mangoes, raspberries, tomatoes and watermelons are also rich sources of vitamin C.

 

Among vegetables spinach, mustard greens, kale, cauliflower,

 

Potatoes, red peppers, green peppers, eggplant and other green leafy vegetables are rich sources of vitamin C.

 

Health Benefits of Vitamin C:       

Below are listed some unmatched health benefits of vitamin C:

 

Anti-oxidant effects:

Vitamin C neutralizes harmful free radicals produced in the body and is good for skin and hair.

 

Increases life expectancy:

Vitamin C offers safety and protection against ischemic diseases and cardiovascular ailments. It reduces plaque formation in the arteries thereby lowering the risk of atherosclerosis.

 

Increases iron absorption:

Iron absorption is aided by vitamin C so isn’t it an important reason to increases your vitamin C intake?

 

Protective effect:

It protects the body from seasonal cold and other invading infections. It boosts immunity and makes the body stronger from inside.

Vitamin C Deficiency:

1. The deficiency of vitamin C leads to increased vulnerability to coughs and colds, other respiratory infections and weak immune system.

2. Inadequate amount of vitamin C causes scurvy. ‘Scurvy affects the skin causing discoloration, easy bruising and bleeding gums. Additionally, it also causes anemia and fatigue.’

3. Deficiency of vitamin C impairs proper wound healing.

4. Vitamin C has a significant role in acne, asthma autism, Alzheimer’s, depression, diabetes, irritable bowel syndrome and alcoholism.

 

Important Warning Against excess Vitamin C:

 

1. High doses of vitamin C (greater than 2 grams) leads to kidney oxalate stones, stomach upset and diarrhea. People with previous history of gall stones should consult physician before taking more than 1 gram of vitamin C.

2. Too much of vitamin C causes copper deficiency. Copper is needed in small amount for proper functioning of the body. People with hemochromatosis and hemosiderosis should avoid taking large amount of vitamin C.

 

vitamin C

 

Recommended daily dose of Vitamin C:

Lactating mothers and pregnant women should require vitamin C in large amount. However safe intake of vitamin C is between 40-60mg/day.

 

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