High Vitamin C Foods; Food Sources, Functions & Side Effects

Vitamin c which is also known as ascorbic acid and ascorbate is a vitamin found in various foods and sold as a dietary supplement. it is used to prevent and treat scurvy in children. It can also be used to treat the common cold.

However, eating high vitamin C foods is essential for good health. Vitamin C is an essential nutrient involved in the repair of tissue and the enzymatic production of certain neurotransmitters. Vitamin C is required for the functioning of several enzymes and is important for immune system function. it also serves as an antioxidant.

Vitamin C is a water-soluble vitamin, water-soluble vitamins dissolve in water. It is needed for normal growth and development.

 

Read also: What is High Vitamin D Foods?

 

Rich Vitamin C Foods

All fruits and vegetables contain some amount of vitamin C. The best food sources of vitamin C are fruits and vegetables. The nutrients are easily destroyed by heat, so consuming these foods raw might maximize your nutrient intake.

Fruits with the highest sources of vitamin C include:

  1. Mango
  2. Papaya
  3. Kiwi fruit
  4. Pineapple
  5. Strawberries
  6. Blueberries
  7. Orange
  8. Grapefruits
  9. Cranberries
  10. Watermelon
  11. Cantaloupe

Vegetables with the highest sources of vitamin C  include:

  1. Broccoli
  2. Cauliflower
  3. Green and red peppers
  4. Brussels sprouts
  5. Sweet potatoes
  6. White potatoes
  7. Winter squash
  8. Tomatoes
  9. Tomatoes juice
  10. Winter squash
  11. Turnip greens and other leafy greens
  12. Cabbage
  13. Spinach

Some beverages and some cereals are fortified with vitamin C. Being fortified means a vitamin or mineral has been added to the food.

 

Read alsoEssential Nutrients for Glowing Skin

 

High Vitamin C Foods
High Vitamin C Foods

 

Vitamin C Food Sources

Generally, citrus organic products such as

  • Orange,
  • Kiwi,
  • Lemon,
  • Guava,
  • Grapefruit

Also, vegetables such as broccoli, cauliflower, Brussel fledglings, and capsicums are rich, common sources of vitamin C.

Other vitamins C-rich organic products include papaya, cantaloupe, and strawberries.

One cup of crude capsicum will give 117mg of vitamin C, which exceeds the RDA for the two people. A combination of a kiwi organic product 75mg of vitamin C and a vegetable will give all the vitamin C you require in a day.

 

Read also: Moringa Tea Recipes and Its Health Benefits

 

Good Reasons Why you need Vitamin C

  • It protects your cells from free radical harm.
  • It advances sound skin just as the mending of cuts and wounds. Collagen is additionally found in the connective tissues of sound gums, bones, muscles, cartilage, and veins.
  • Vitamin C is an incredible cancer prevention agent that protects your cells from being harmed by free radicals produced by cigarette smoke, air contamination, excessive daylight, and ordinary digestion.
  • Free radicals are thought to assume a part in quick maturing and sicknesses such as cancer and coronary illness.
  • It is expected to make collagen
  • Vitamin C is basic for the amalgamation of collagen which is expected to help new tissue development.
  • It improves iron ingestion.
  • Vitamin C increases the ingestion of non-heme iron found in vegetables, leafy foods.

 

Functions of Vitamin C

Vitamin c is needed for the growth and repair of tissues in all parts of your body. It is used to:

  1. Heal wounds and form scar tissue
  2. Aid in the absorption and storage of iron
  3. Repair and maintain cartilage, bones, and teeth
  4. Form an important protein used to make skin, ligaments, tendons, and also blood vessels
  5. Research shows that for most people, vitamin C supplements or vitamin C-rich foods do not reduce the risk of getting the common cold.
  6. It helps prevent scurvy.

 

Side Effect of Overdosage

Vitamin C is generally well tolerated. Large doses may cause gastrointestinal discomfort. Gastrointestinal refers to the esophagus, stomach, small intestine, and rectum and the accessory organs of digestion, the liver, gallbladder, and pancreas.

Overdosage of vitamin C can cause headache, trouble sleeping, and also flushing of the skin. Normal doses are safe during pregnancy. The united states institute of medicine recommends against taking large doses.

It can also cause nausea, vomiting, fatigue, insomnia, and diarrhea. In some people, oral use of vitamin C supplements causes kidney stones.

Vitamin C was first discovered in 1912, isolated in 1928, and in 1933, was the first vitamin to be chemically produced. It is on the world health organization.

People who may need extra vitamin C are:

  • Burn victims
  • Pregnant/ breastfeeding mother
  • Smokers
  • People recovering from surgery

 

Interactions of Vitamin C

  • Antimalarial Drugs: Taking vitamin C while during treatment of malaria might reduce the drug’s effect and making it not work effectively.
  • Estrogen: Taking vitamin C with oral contraceptive or hormone replacement therapy might increase your estrogen levels. Concurrent organization of estrogen and enormous dosages of vitamin C (1g day by day) may increase estrogen levels, so high portion vitamin C supplementation ought to be evaded. Ladies on estrogen treatment ought not significantly to differ their admission of vitamin C supplements.
  • Chemotherapy: There is a concern that the use of antioxidants, such as vitamin C, during chemotherapy might reduce the drug’s effect.
  • Aluminum: Taking vitamin C can increase your absorption of aluminum from medications containing aluminum, such as phosphate binders. This can be harmful to people with kidney problems.

Other Interactions are:

  • Excessive dosages of vitamin C from over-supplementation may meddle with certain medications or conditions.
  • A lot of ascorbic acids or vitamin C (2000mg/day) may increase the measure of aluminum assimilated from aluminum compounds.
  • Patients with kidney weakness on long-haul utilization of aluminum-containing compounds ought to maintain a strategic distance from a high portion of vitamin C supplements.
  • Patients with diabetes, kidney stones or kidney dysfunction ought to maintain a strategic distance from delayed utilization of high-portion vitamin C supplementation.

 

Dosage

  • Kids(1-3 years) 15mg
  • Kids (4-8 years) 25mg
  • Adolescents (9-13 years) 45mg
  • Teens (14-18 years) 65-75mg
  • Adult women (aged 19 and older) 75mg
  • Adult men(aged 19 and older) 90mg
  • Pregnant women(aged 19 and older) 85mg
  • Breastfeeding women(aged 19 and older) 120mg

 

Common Signs of Vitamin C Deficiency

  1. Spoon-shaped fingernails with red spots or lines
  2. Dry damaged skin
  3. Easy bruising
  4. Slowly healing wounds
  5. Painful, swollen joints
  6. Weak bones
  7. Bleeding gums and tooth loss
  8. Poor immunity
  9. Persistent iron deficiency anemia
  10. Fatigue and poor mood
  11. Chronic inflammation and oxidative stress
  12. Unexplained weight gain
  13. Rough, bumpy skin

 

How Long Does it Take to Correct Vitamin C Deficiency?

In adults, the treatment is 300 to 1000 mg daily dose for one month. Symptoms should start to improve within 24 to 48 hours. You should be fully better within 7 days. Lower doses may be enough for vitamin C deficiency with no symptoms.

 

Conclusion

Vitamin C is one of the many antioxidants. Antioxidants are nutrients that block some of the damage caused by free radicals. Vitamin C is needed for the growth and repair of tissues in all parts of your body. The body is not able to make vitamin C on its own.

It does not store vitamin C. It is very important to include plenty of vitamin C- containing foods in your daily diet. Eat a lot of fruits and vegetables that are very high in vitamin C to avoid vitamin C deficiency.

Leave a Reply

%d bloggers like this: