Vitamin C sources vegetables & fruits benefits 

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 Vitamin C

Vitamin C is a necessary vitamin of your body, It is also known as ascorbic acid. It is perhaps the most commonly consumed and well-known vitamin. Vitamin C is absorbed easily by the intestines, and the body doesn't store it, which is why this nutrient deficiency is attributed to insufficient food intake. 

It helps to build and protect skin, muscles, and blood vessels. In some foods, it exists naturally, particularly in fruits and vegetables. 

Along with vitamin E, beta-carotene, and many other plant-based nutrients, Vitamin C is an effective antioxidant. This vitamin can be converted into oxalate in the human body and is excreted in the urine.

Vitamin C deficiency 

Most cases of Vitamin C deficiency seen worldwide are attributed to dietary inadequacy, in the urban poor, the aged, and patients with chronic alcoholism. Also at risk are patients with chronic diseases, such as cancer and chronic kidney disease, and people who smoke cigarettes.

The key cause of many health problems is Vitamin C deficiency. If you really want to be safe and want to keep health issues away, so you need to properly manage the level of Vitamin C in your body.  

Vitamin C deficiency should not occur in your body. You should not ignore the deficiency of this vitamin. The disease known as scurvy is caused by vitamin C deficiency.

Diagnosis of scurvy 

Based on skin lesions in the correct clinic, the diagnosis of advanced scurvy may be made clinically. It is also strongly predictive of atraumatic hemarthrosis. We can confirm the diagnosis. With reduced plasma ascorbic acid levels, usually below 0.1 mg / dL.

Treatment of scurvy, Adult scurvy can be treated with 200 to 1000 mg of ascorbic acid per day on an oral basis. Improvement normally comes within days.

Vitamin C toxicity, Gastric pain, flatulence, or diarrhoea may be caused by very high doses of vitamin C. Oxalate kidney stones are of theoretical concern because oxalate is metabolized by ascorbic acid, but stone formation has not been noted regularly. 

By triggering false-negative tests for occult faecal blood and both false- negative and false- positive tests for urinary glucose, vitamin C can often complicate specific diagnostic tests.

Signs and symptoms of Vitamin C deficiency 

• Rough skin 

• Anaemia or iron deficiency 

•  Dry & splitting hair  

• Slow wound healing  

• Feeling tired  

• Weak immunity  

• Weight gain  

• Inflammation  

• Spoon shaped nail 

• Swollen & bleeding gums 

• Swollen painful joints 

Vitamin C benefits 

For our general wellbeing, skin, teeth, gums, etc., Vitamin C is the most essential vitamin. The recent study shows that vitamin C can also help to regulate the metabolism of the body and control many other common diseases. 

• Brian, In shielding the brain and nervous system from the detrimental effects of stress, vitamin C plays a significant role. For the synthesis of stress hormones such as adrenaline and nor-adrenaline, which play a major role in the process of fighting stress, we need adequate amounts of vitamin C.  

• Cancer, Vitamin C plays a major role to reduce the cancer risk. The study proposed that a high dose of Vitamin C could increase the cancer-killing effect of chemotherapy drugs in cancer patients. Analysis proves that for lung cancer, breast cancer, and certain other cancers, Vitamin C may be a secure and cost-effective therapy.

• Eyes, Vitamin C plays an important role in vision enhancement, With its antioxidant properties, Vitamin C can protect your eyes from the harmful effects of free radicals. Collagen, a protein that gives your eyes shape, is necessary for making. Vitamin C can help reduce the risk of cataracts.

•  Heart, It is helpful in managing blood cholesterol, blood pressure, and uric acid levels, which can help lower risk factors for heart disease. Vitamin C can help maintain blood chemistry levels.

• Absorption, Vitamin C increases the absorption of iron from plant-based foods and helps improve our immune mechanism to function better and shield us from diseases.   

• Asthma, Vitamin C can significantly benefit people with persistent asthma. Vitamin C strengthens the role of the lungs and airways as an antioxidant and antihistamine.

• Skin, Vitamin C is a natural skincare and anti-ageing agent and is also essential for reducing UVB-induced skin damage, including reducing fine lines and creating deep wrinkles. 

Vitamin C increases the smoothness of the skin. Skin conditions such as dermatitis, acne, rosacea, atopic dermatitis, psoriasis and eczema are considered benefiting from Vitamin C. 

• Hair, Because of its properties, Vitamin C helps to prevent hair from ageing and becoming grey. To keep hair shiny and dark, we require vitamin C. 

• Joint, In the formation of muscles, blood vessels and cartilage, Vitamin C is important. Cartilage operates between the bones as a cushion and protects joints from deterioration. 

• Immunity, As you know, Vitamin C help improve immunity by making white blood cells function more efficiently. White cells in the blood help secure the body from infections.

Vitamin C sources vegetables & fruits

Vitamin C basically comes from supplements of Vitamin C and diets high in Vitamin C. The standard requirement of Vitamin C for adults is 90 mg/day and 75 mg/day for adult females, as per the recommended dietary allowances (RDAs). Most fruits and vegetables contain vitamin C. Vegetables & fruits can be high in vitamin C if consumed fresh. 

Vegetables should not be overheated or overcooked. Vitamin C is changed and made less functional by cutting and overheating foods. Before eating them, don't cut veggies & fruit for too long.

Vitamin C vegetables 

If you consume a reasonable quantity of one of the following vegetables daily, so you can get your daily requirement of Vitamin C.

• Green & red pepper

•  leafy dark green vegetables 

• Tomato especially raw   

• Potato with skin 

•  Cabbage  

• Broccoli  

• Green beans 

• Turnip greens 

• Cucumber 

Vitamin C fruits 

As you know, fruits are the rich and main source of Vitamin C in our diet. Therefore, eating seasonal fruits is very beneficial, you must include fruits in the daily diet. The fruits that contain the most  Vitamin C are as follows;

• Guava  

• Amla 

• Grapefruit 

• Lemon & Orange  

• Avocado 

• Strawberries  

• Kiwifruit  

• Papaya 

• Pineapple 

• Lychee  

• Watermelon & Melon 

• Peach 

• Mango  

If you notice any signs and symptoms of Vitamin C deficiency in your body, consult a doctor immediately so that the doctor can guide you properly.

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