Know the dietary sources of vitamin C, the symptoms of deficiency and its benefits

Vitamin C is a water-soluble vitamin and as an antioxidant plays an important role in protecting connective tissue and neutralizing free radicals, our body needs to receive this vitamin daily and it is not possible to store it. The body cannot produce this vital vitamin, so having a diet rich in fresh fruits and vegetables is important for good health.

Adequate intake of vitamin C strengthens the immune system and reduces wrinkles and speeds up skin damage with age, this vitamin also helps maintain healthy eyes, heart and blood vessels.

In the last 10 years, there have been hundreds of studies on the importance of this vitamin in human health, and many of these studies show that many people are deficient in this nutrient.

Symptoms of Vitamin C Deficiency Severe and chronic deficiency of this vitamin leads to scurvy. In this disease, collagen (structural skin protein) is broken down, scurvy suppresses the immune system and causes muscle and bone loss, fatigue and lethargy. Becomes. Of course, this disease is rarely seen in today's world because a small amount of this vitamin prevents its occurrence, however, it is sometimes observed in Africa and the deprived and poor regions of the world.


Early signs of vitamin C deficiency that receive less attention include:

Easy bruising of the skin in different parts of the body

Swollen and inflamed gums

Bleeding gums

Delay in wound healing

Dry hair and dandruff

Dry skin and its scaling

Nosebleed

Weak immune system and recurrent infectious diseases

Gastrointestinal problems and infections in the gastrointestinal tract

Swollen and painful joints

Vitamin C deficiency slows down the body's metabolism and may lead to obesity in some people.

If vitamin C deficiency is not treated and continues to be chronic, it can lead to serious diseases, some of which include:

High blood pressure

Gallbladder diseases

Some types of cancer

Atherosclerosis


The best food sources rich in vitamin C.

The amount of vitamin C in 100 grams:

Sweet pepper 80.4 mg

Strawberries 59

Papaya 60.9

جعفری 133

Pineapple 47.8

Grapefruit 31.2

Mango 36.4

An average kiwi is 93 mg and a large orange is 82 mg

To get the most vitamins from fruits and vegetables, pay attention to a few points

Eat them raw.

Eat fruits immediately after peeling and chopping vegetables.

If you need to cook, use the steamer method instead of the boiled one.
Health benefits of vitamin C.

Skin: A comprehensive study of 4,000 women between the ages of 40 and 70 shows that taking more vitamin C prevents premature wrinkles and slows down skin aging. Vitamin C is needed to produce an important protein that makes up the structure of the skin, tendons, ligaments and blood vessels, as well as to form scar tissue to heal wounds and cuts.

There is evidence that the use of creams containing vitamin C reduces some skin problems such as itching, inflammation and eczema.

Increase mineral absorption: Vitamin C helps the digestive system absorb more iron and zinc (zinc). Iron and zinc are two important minerals for health. If you have iron deficiency anemia, increase your intake of vitamin C.

Reduce the risk of gout: In gout, excess uric acid causes crystals in the joints and pain, usually the big toe is one of the first organs affected in the disease. It is more common in men than women. A long-term study of men over the age of 40 found that men who consumed more than 500 mg of vitamin C daily were 51 percent less likely to develop gout.

Fight against free radicals: Vitamin C is one of the antioxidants that can protect cells against molecular damage called free radicals as well as chemicals and environmental pollutants such as cigarette smoke and cars. Accumulation of free radicals in the body can lead to diseases such as cancer and stroke.

A diet high in vitamin C and antioxidants can help prevent cancer.

Fighting colds and flu: Adequate research shows that vitamin C strengthens the immune system. In winter, to prevent colds, it is recommended to take 500 mg of vitamin C and 5 mg of zinc daily, and if you have a cold or flu, you can Be sure to increase your vitamin C intake to 1000 mg to help improve your intake.

Increase body endurance and strengthen muscles: Vitamin C helps increase the secretion of testosterone, androsterone and growth hormone. These three hormones play an important role in energy production, protein synthesis and muscle building. Taking vitamin C immediately after exercise helps speed up the body's recovery.

Amount of daily requirement of vitamin C

Infants up to 6 months 40 mg, 7 to 12 months 50 mg

Children 1 to 3 years 15 mg, 4 to 8 years 25 mg and 9 to 13 years 45 mg

Adolescent girls 14 to 18 years 65 mg

Adolescent boys 14 to 18 years 75 mg

Adult men 90 mg

Adult women 75 mg

Pregnant women 85 mg

Breastfeeding women 120 mg

Smokers and athletes 150 mg
Vitamin C supplements

It is recommended to get the vitamin C your body needs from fresh fruits and vegetables, especially organic ones. In addition to vitamin C, fruits and vegetables also contain fiber, minerals, antioxidants and other useful substances.

Vitamin C in pill form up to 1000 mg per day is safe, but should not be taken in excess without a doctor's advice.

side effects

Taking vitamin C supplements of more than 1500 mg per day can cause problems such as diarrhea, heartburn, kidney stones, headaches and nausea.

People with a history of kidney stones or high blood pressure and iron deficiency should not take vitamin C tablets.