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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.

Vitamin C

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.
Vitamin C sources

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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.
Vitamin C benefits

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.
skin-benefits-vitamin-C

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
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