The arrival of the monsoon season spikes the risk of diseases, so it is vital that we safeguard ourselves by eating healthy. One of the most important benefits of including vitamin C rich foods in our regular diet is that it helps in boosting our immunity and wards off infections. Vitamin C or ascorbic acid is one of the most important and powerful nutrients. It is a water-soluble vitamin and a potent antioxidant. Widely used in the prevention and treatment of scurvy, common cold, hypertension, curing cataracts, cancer, stroke, it helps keep the skin elastic and heals wounds. We must get it through foods & supplements as it is not produced in our body.
FOOD SOURCES OF VITAMIN C
- Gooseberry (Amala)
- Red peppers
- Brussel sprouts
AMAZING HEALTH BENEFITS
Healthy Immune Function
Vitamin C activates the production of white blood cells and boosts the immune cells to function effectively. A potent antioxidant, it protects white blood cells from oxidative damage and supports proper functioning. It has marked effect on repairing wounds and wards off the attack of bacteria, virus and infection.
A common problem in monsoon season is dry skin, a good diet with copious vitamin C intake decreases the appearance of wrinkles and dry skin. The antioxidant properties of vitamin C reduce the oxidative damagecaused by pollution, stress and poor diet. It also slows the aging process and makes the skin glow.
Common cold is prevalent in monsoon season & Vitamin C acts as an effective antihistamine that reduces the effect of cold, inflammation, runny nose, allergy and aches. It shortens the duration of colds by reducing the histamine levels.
A study revealed that low levels of Vitamin C increases the risk of asthma. Adequate intake of vitamin C reduces the body's production of histamine which contribute to inflammation. It also reduces the risk of exercise induced asthma.
Urinary Tract Infection
Daily supplement of Vitamin C reduces the risk of developing a urinary tract infectionin pregnant women. Vitamin C stops the growth of some bacteria by making urine more acidic.
The American Journal of Clinical Nutrition featured a study that found those with high levels of vitamin C in their blood had almost a 50% decreased risk of stroke.
Reduces risk of Cataracts
Vitamin C plays a role in improving vision and prevents the development of cataractthat causes blindness in older people. Eye lens require a high amount of Vitamin C to ward off free radicals that are produced due to direct exposure to sunlight.
Studies had suggested that a high-dose of vitamin C may enhance the cancer-killing effect of drugs used in chemotherapy. Vitamin C is a safe and cost-effective treatment for ovarian, lung, stomach, throat and colon & may be associated with increased survival in those already diagnosed.
RECOMMENDED DIETARY ALLOWANCE OF VITAMIN C mg/Day
|CATEGORY||VITAMIN C MG/DAY|
|Lactating up to 6 months &6-12 months||80|
|Infants 0-6 months & 6-12 months||25|
|Children 7-9 years||40|
|Boys 10-12 years||40|
|Girls 10-12 years||40|
|Boys 13-15 years||40|
|Girls 13-15 years||40|
|Boys 16-17 years||40|
|Girls 16-17 years||40|
Vitamin C is absorbed through foods & supplements as it is not produced in our body.