Vitamin C: Benefits, Daily Allowance, Vitamin C Rich Food & Supplement

Vitamin C: Vitamin C, which is also known as L-ascorbic acid, is a water-soluble vitamin that is naturally present in some foods or added as a supplement. Human, unlike most animals, is unable to synthesize vitamin C endogenously, so it is an essential dietary component.

Recommended dietary allowance of vitamin C

• 0-12 months -> 40-50 mg
• 1-8 years -> 15-25 mg
• 9-13 years -> 45 mg
• 14-18 years -> 65-75 mg
• 19+ years -> 75-90 mg
• Pregnancy -> 80-85 mg
• Lactation -> 120 mg.

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Sources of vitamin C

• Red pepper, orange, grapefruit, kiwi, green pepper, broccoli, strawberries, Brussels sprouts, tomato, juice, cantaloupe, cabbage, cauliflower, spinach, green peas.
• Supplement as vitamin C tablets.

Importance of vitamin C:

• It works as an antioxidant for the body.
• It prevents age-related muscular degeneration.
•  It cures cataracts and the common cold.
• It helps in cancer prevention.
• It helps in infection prevention.
• It is required for biosynthesis of collagen
• It helps in protein metabolism
• It improves the absorption of nonheme iron.

Health Benefits Of Vitamin C

• Prevention of Scurvy
• Cure of Lead Toxicity
• Curing Cataracts (Eye Disorder)
• Treatment of the Common Cold
• Lowering Hypertension
• Treatment of Cancer
• Wound Repair
• Controlling Asthma
• Preventing Heart Diseases
• Boost up Immunity

Deficiency Syndrome of vitamin C

•  Scurvy (fatigue or lassitude)
• Widespread connective tissue weakness
•  Capillary fragility