Vitamin C, Benefits of Vitamin 'C'

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Vitamin C, also known as Ascorbic acid, is a water-soluble vitamin that is naturally present in some foods, added to others, and available as a dietary supplement. Humans, unlike most animals, are unable to synthesize vitamin C endogenously, so it is an essential dietary component.

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What is vitamin C and what does it do?

Vitamin C, also known as ascorbic acid, is a water-soluble nutrient found in some foods. In the body, it acts as an antioxidant, helping to protect cells from the damage caused by free radicals.

Vitamin C is required for the biosynthesis of collagen, Carnitine, and certain neurotransmitters; vitamin C is also involved in protein metabolism. Collagen is an essential component of connective tissue, which plays a vital role in wound healing. Vitamin C is also an important physiological antioxidant and has been shown to regenerate other antioxidants within the body, including alpha-tocopherol (vitamin E) Ongoing research is examining whether vitamin C, by limiting the damaging effects of free radicals through its antioxidant activity, might help prevent or delay the development of certain cancers, cardiovascular disease, and other diseases in which oxidative stress plays a causal role. In addition to its biosynthetic and antioxidant functions, vitamin C plays an important role in immune function  and improves the absorption of nonheme iron , the form of iron present in plant-based foods. Insufficient vitamin C intake causes scurvy, which is characterized by fatigue or lassitude, widespread connective tissue weakness, and capillary fragility. 

Table 1 lists the current RDAs for vitamin C. The RDAs for vitamin C are based on its known physiological and antioxidant functions in white blood cells and are much higher than the amount required for protection from deficiency . For infants from birth to 12 months, the FNB established an AI for vitamin C that is equivalent to the mean intake of vitamin C in healthy, breastfed infants

Table 1: Recommended Dietary Allowances (RDAs) for Vitamin C
Age	Male	Female	Pregnancy		Lactation
0–6 months	40 mg*	40 mg*
7–12 months	50 mg*	50 mg*
1–3 years	15 mg	15 mg
4–8 years	25 mg	25 mg
9–13 years	45 mg	45 mg
14–18 years	75 mg	65 mg	80 mg		115 mg
19+ years	90 mg	75 mg	85 mg		120 mg
Smokers	Individuals who smoke require 35 mg/day more vitamin C than nonsmokers.
Sources of Vitamin C Food Fruits and vegetables are the best sources of vitamin C (see Table 2). Citrus fruits, tomatoes and tomato juice, and potatoes are major contributors of vitamin C to the American diet. Other good food sources include red and green peppers, kiwifruit, broccoli, strawberries, Brussels sprouts, and cantaloupe (see Table 2), Although vitamin C is not naturally present in grains, it is added to some fortified breakfast cereals. The vitamin C content of food may be reduced by prolonged storage and by cooking because ascorbic acid is water soluble and is destroyed by heat . Steaming or microwaving may lessen cooking losses. Fortunately, many of the best food sources of vitamin C, such as fruits and vegetables, are usually consumed raw. Consuming five varied servings of fruits and vegetables a day can provide more than 200 mg of vitamin C.     Table 2: Vitamin C Content of Selected Foods [12]
Food				Milligrams (mg) per serving		Percent (%) DV*
Red pepper, sweet, raw, ½ cup				95		106
Orange juice, ¾ cup				93		103
Orange, 1 medium				70		78
Grapefruit juice, ¾ cup				70		78
Kiwifruit, 1 medium				64		71
Green pepper, sweet, raw, ½ cup				60		67
Broccoli, cooked, ½ cup				51		57
Strawberries, fresh, sliced, ½ cup				49		54
Brussels sprouts, cooked, ½ cup				48		53
Grapefruit, ½ medium				39		43
Broccoli, raw, ½ cup				39		43
Tomato juice, ¾ cup				33		37
Cantaloupe, ½ cup				29		32
Cabbage, cooked, ½ cup				28		31
Cauliflower, raw, ½ cup				26		29
Potato, baked, 1 medium				17		19
Tomato, raw, 1 medium				17		19
Spinach, cooked, ½ cup				9		10
Green peas, frozen, cooked, ½ cup				8		9

Recommended tablets:-

Vitamin-C 500 Chewable Tablet

Vitamin-C 500 Chewable Tablet 10's contains Ascorbic acid (vitamin C) that works by increasing vitamin C levels in the body. Thus, it helps in treating vitamin C deficiency.

Take Vitamin-C 500 Chewable Tablet 10's as suggested. You are advised to take Vitamin-C 500 Chewable Tablet 10's for as long as your doctor has advised it for you based on your medical condition. In some cases, you may experience diarrhoea, nausea, stomach upset, heartburn, or stomach cramps. Most of these side effects of Vitamin-C 500 Chewable Tablet 10's do not require medical attention and gradually resolve over time. However, if the side effects persist or worsen, please consult your doctor.

Directions for Use

Tablet: Swallow it as a whole with water; do not crush, break or chew it.Chewable tablet: Chew the tablet completely and swallow. Do not swallow it as a whole.

Storage

Store in a cool and dry place away from sunlight

Side Effects of Vitamin-C 500 Chewable Tablet 10's

• Nausea
• Diarrhoea
• Stomach upset
• Heartburn
• Stomach cramps

   20 Best Food od Sources of Vitamin C

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