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  • Writer's picturePragati at Sampurna Living

Vitamin C Uses Backed By Experts

Vitamin C, or ascorbic acid, is a water-soluble vitamin. It dissolves in water and is delivered to the body’s tissues but is not well stored (excretes with water), therefore must be consumed on daily basis through foods or even supplements in extreme cases.

Nutrition Coach Pragati says vitamin C uses are many but the most important one is the proper functioning of the immune system. It is also required for :

Vitamin c uses
Vitamin C or Infection ?

This vitamin is known to be a powerful anti-oxidant fighting free radicals thereby preventing a person from catching sour throat, cough, cold and other health issues. Not only does inclusion of Vitamin C in diet prevent from catching diseases, it also helps in faster recovery if ever one catches some.

Now what exactly these 2 terms used above Anti Oxidants and Free Radicals mean?

Antioxidants are basically the substances that protect our cells against the effects of free radicals and these Free radicals are molecules produced when our body breaks down food or in some cases by environmental exposures to tobacco smoke and radiation.

Free radicals are produced in our body deliberately

  • Perform vital biological functions

  • kill some invading bacteria or fungi

  • Regulate cell growth

These antioxidants interact and stabilize the free radicals and may prevent some of the damage that free radicals might otherwise cause.

People who usually benefit well from anti oxidants are pregnant women, old people and sports persons.

Vitamin C Benefits

  • It is needed to make collagen, a fibrous protein in connective tissue that goes throughout various systems in the body viz nervous, immune, bone, cartilage, blood etc. In simple terms, binds the structures together.

  • Wound Healing

  • Controlling infections ofcourse!

  • Also helps in making several hormones and chemical messengers used in the brain and nerves

Vitamin C Daily Requirement

As per Havard School of Public Health, The Recommended Dietary Allowance for adults 19 years and older is 90 mg daily for men and 75 mg for women. For pregnancy and lactation, the amount increases to 85 mg and 120 mg daily, respectively. Smoking can deplete vitamin C levels in the body, so an additional 35 mg beyond the RDA is suggested for smokers.

Also, The Tolerable Upper Intake Level is 2000 mg daily. Taking beyond this amount may promote:

  • excess iron absorption

  • Vitamin B12 deficiency

  • Erosion of dental enamel

  • diarrhea (in some cases)

Vitamin C Rich Foods

Citrus fruits like

  • oranges

  • kiwi

  • lemon

  • papaya

  • pineapple

  • gooseberries

  • strawberries

  • bell peppers

  • tomatoes

  • broccoli

  • cauliflower

  • parsley

  • cabbage.

  • While all of these are rich sources of vitamin, gooseberry (amla) and bell peppers are known to top the list with maximum amount.

Signs that you are deficient and need the intake of Vitamin C :

  • Scurvy which results in bleeding gums, dry hair, skin and eyes, delayed wound healing.

  • Lethargy or fatigue

  • Iron deficiency anemia due to decreased absorption of non – heme iron (A type of iron Including a vitamin-C-rich food with meals can help boost iron absorption.

Vitamin C Side Effects

Consuming too much vitamin C can cause :

  • Nausea, vomiting and diarrhea.

  • Heartburn.

  • Stomach cramps or bloating.

  • Fatigue and sleepiness, or sometimes insomnia.

  • Headache.

  • Skin flushing.

Key Points from the Nutrition Coach Pragati

  • Vitamin C can be destroyed by heat and light.

  • High-heat or prolonged cooking can break down the vitamin.

  • Being water-soluble, it can also seep into cooking liquid and be lost if the liquids are not consumed along.

  • Therefore, quick heating methods or using as little water as possible when cooking, such as stir-frying, can preserve the vitamin.

  • Also, Foods at peak ripeness eaten raw contain the most vitamin C.

Read : Easy Cocktail Recipe To Impress Your Guest at


Pragati is a passionate Nutritionist and a Health Coach trying to improve the lives of many. To understand the true meaning of being fit read her blogs at blogspot. Feel free to take her guidance by contacting her at the below links.


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1 Comment

Dec 04, 2021

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