Vitamin C, a water soluble vitamin also known as ascorbic acid is a cofactor in at least eight enzymatic reactions. These reactions are extremely important in wound-healing and in preventing bleeding from capillaries. Vitamin C contributes towards good cellular growth, promote circulatory system function and help human bodies to develop and maintain themselves. It is a naturally occurring nutrient required for a healthy and strong body. Its antioxidant property strengthens the connective tissues and prevents nasal congestion. It is required for creating peptide hormones, tyrosine, dopamine and ATP. Vitamin C is also required to process other nutrients like iron and calcium. Along with iron and calcium, vitamin C can help combat lead poisoning. Vitamin C deficiency is a serious issue and should be immediately treated with natural foods or dietary supplements that contain plenty of vitamin C.
Deficiency
Here are some of the important signs of vitamin C deficiency in the system:-
- Fatigue – Someone with a vitamin C deficiency will tend to get tired easily and experience low energy. Chronic fatigue is a symptom of so many illnesses.
- Mood Changes – Vitamin C deficiency may cause irritability, rapid mood change or anger.
- Weight Loss – Vitamin C deficiency may lead to sudden weight loss.
- Joint and Muscle Aches – Chronic pain in the limbs, muscles or joints can be a symptom of a vitamin deficiency.
- Bruising – Excessive bruising is a sign of vitamin C deficiency in the body.
- Scurvy – Vitamin C contributes to healthy teeth and gums. A deficiency can cause deterioration of the gums which is classically called scurvy.
- Dry Hair and Skin – A change in hair and skin texture can also signal that the body is not getting enough of vitamin C and other essential vitamins and minerals.
- Infections – Low levels of vitamin C in the body can have a negative impact on the fighting of infections. This occurs due to the body’s weak immune system. It may also cause chronic low energy, strength and depression. Even bone strength is affected.
Deficiency of vitamin c may Lead to Several Health Conditions Such as:
- Scurvy, loose teeth and gingivitis
- Capillary fragility
- Asthma
- Anaemia
- Gout
- Musculoskeletal injury
- High blood pressure
- Seasonal allergies
- Neurological problems
- Collagen damage
Home Remedies/Diet for Vitamin c
1. Cayenne pepper is used to add a dash of flavour to bland foods like rice, lentils and beans. One tablespoon of cayenne pepper provides the body with 3.82 milligrams of vitamin C. This equals to 6% of the daily value for an average adult. Cayenne pepper is an excellent source of antioxidant and minerals as well.
2. Amalaki fruit or Indian gooseberry is nutrient-rich super-food. The fruit is dried and used for its health-boosting properties. It holds one of the most concentrated supplies of vitamin C, 600 mg to 1800 mg of ascorbic acid in every 100 g, so it has been valued for its immune enhancing properties.
3. Cilantro, also known as coriander is a green leafy aromatic herb with a pungent smell. It has antiseptic, antioxidant and carminative properties. Cilantro seeds are a good source of linoleic acid and ascorbic acid i.e. vitamin C. 100 g of cilantro leaves provide 30% of daily recommended levels of vitamin-C.
4. Strawberries are extremely high in vitamin C, 50 mg of vitamin C per ½ cup. Strawberries aren’t just a vitamin c food, however, they’re also high in fiber and the antioxidants. One serving holds about half of our daily vitamin C needs.
5. Citrus Fruits such as oranges and grapefruits are a powerful source of vitamin C. One medium size orange has 70mg of vitamin C. A small glass of orange juice has up to 93mg of vitamin C and a small glass of grapefruit juice has up to 70 mg of vitamin C.
6. Papayas are another food high in vitamin C, with one serving holding 100% of our daily needs. Consume papaya smoothie or yogurt. This bright fruit it also high in vitamin A.
7. Kiwi has more Vitamin C than an orange, 70 mg of vitamin C. They are also high in flavonoids and have as much potassium as a banana. Consuming these vitamin C-rich fruits renders stronger respiratory tract in children.
8. Cruciferous vegetables like broccoli, Brussels sprouts, kale and cauliflower are good source of vitamin C. Kale provides 130 mg of vitamin C per serving. That is per day’s vitamin C needs in a single serving.
9. Tomatoes are another common Vitamin C food. Sun-dried tomatoes are particularly concentrated in this essential nutrient. One serving of 100 grams holds over 100 mg of vitamin C. This equals 170% of daily needs.
Planet Ayurveda offers Amalaki Rasayan, Amla Saar, Vara Churna and Wheat Grass Powder etc. herbal formulations that contain vitamin C in it. One can consume Amalaki Rasayan daily 2 capsules twice with plain water after meals for better results along with Amla juice 20ml twice mixed with plain water.
Planet Ayurveda uses standardized extracts of best quality herb amla or Indian goose berry in the formulation of Amalaki Rasayan capsules and Amla Saar. Regular use for certain time of period is highly recommended.
Recommendations
The RDA for vitamin C depends upon the gender and age of person. Some other factors like pregnancy and illness are again other factors to consider. Adults after 18, men need 90mg per day and women 75mg per day. Pregnant ladies want 85mg per day and breast feeding moms need 120 mg per day vitamin C RDA.
