Vitamin C - Uses, Benefits, Sources and Dosage
Vitamin C is a water soluble vitamin and is not stored by our body. We have to take this vitamin via food rich in vitamin C.
Importance of Vitamin C
Vitamin C is required by the body for the growth and repair of tissues. The vitamin helps the body make collagen. Collagen is an important protein that is required to make skin, tendon, cartilage, blood vessels and ligaments too. It is needed for healing of the wounds. The vitamin is important for repairing of teeth and bones too. It is even helpful in absorbing the iron from the non heme sources.
Signs of Deficiency of Vitamin C
There are some common signs that can help detect whether a person is having a deficiency of this vitamin or not. The signs include dry and splitting hair, inflammation of the gums also known as gingivitis, bleeding gums, skin becomes rough and dry, easy bruising and nosebleeds. The Healing rate of wound gets decreased due to the deficiency of this vitamin. Scurvy is a serious form of deficiency of this vitamin.
In general, the deficiency of vitamin C is rarely found in serious form, but many people may have low levels of Vitamin C.
People who smoke regularly, are at higher risk of deficiency of this vitamin.
Sources of Vitamin C
Amla is the richest source of Vitamin C.
The other excellent sources of Vitamin C include oranges, grapefruit, Green peppers, watermelon, strawberries, papaya, cantaloupe, mango and tomatoes.
Cabbage, cauliflower, Brussels sprouts and citrus juices are fortified with Vitamin C.
The other rich sources of vitamin C are raw and cooked green leafy vegetables such as turnips and spinach, red peppers, potatoes, winter squash, cranberries, pineapple and blueberries.
As this vitamin is highly sensitive to light, air and heat and hence a person should eat raw or lightly cooked fruits or vegetables.
Available forms of Vitamin C
Vitamin C is available in the form of supplements, either natural or synthetic. It is mostly available in the form of tablets, capsules and the most popular form of vitamin C is Chewable. The vitamin also comes in powdered, effervescent, liquid and crystalline forms. The vitamin comes in doses of 25-1000 mg.
How much Amount of Vitamin C is Required?
The minimum intake of 40 mg of vitamin C per day is must for each person. On average, the adult may have about 80 mg requirement of this vitamin.
If a person is a smoker, then he may need even more amount of this vitamin. The additional amount of Vitamin C also helps in the healing of wounds in people who have had surgery.