Vitamin C, Sources and 5 effective benefits of vitamin C

What is Vitamin-C

Vitamin-C is an essential ingredient for good health. It aids in the formation and maintenance of bones, cartilage, skin, and blood vessels. It also helps the immune system as an antioxidant. Although fruits and vegetables are the greatest sources, certain people may require supplementation.

Vitamin-C is naturally present in several foods, particularly fruits and vegetables. You can also find vitamin-C supplements that you can take.

Vitamin-C is also known as L-ascorbic acid, ascorbic acid, and L-ascorbate.

This article explains why we need vitamin-C, how much we need, and where to get it.

Why we need vitamin-C

Vitamin-C is a type of vitamin that dissolves in water and is not stored in the body. People must take vitamin-C-containing foods daily to maintain optimal levels.

The body requires vitamin-C for a variety of tasks. Here are a few examples:

  • It aids the body’s production of collagen, L-carnitine, and neurotransmitters.
  • It acts as an antioxidant, assisting in removing undesirable molecules known as reactive oxidative species (ROS) from the body.
  • It helps the body absorb iron more effectively.
  • It strengthens the immune system 
  • and promotes wound healing.

ROS are chemicals like free radicals produced by normal body processes, pollutants, and other reasons. They can produce oxidative stress, which can lead to cell damage.

The antioxidant action of vitamin-C may help decrease inflammation and minimize the chance of developing various illnesses, including certain malignancies.

The body needs vitamin-C to produce collagen. This is the primary component of connective tissue, accounting for 1-2% of muscle tissue.

Collagen is an essential component of fibrous tissues like:

  • tendons
  • ligaments
  • skin
  • the cornea
  • cartilage
  • bones
  • the gut
  • blood vessels

Low vitamin-C levels in the body can cause scurvy. Scurvy symptoms include painful joints, bleeding gums and loose teeth, anemia, and fatigue.

Sources of Vitamin-C

Foods That Are High in Vitamin-C

Vitamin-C is found in various foods, including citrus fruits, certain cherries and peppers, and fresh parsley.

Vitamin-C is a water-soluble vitamin in various foods, mainly fruits and vegetables.

It works as a strong antioxidant in the body and plays a role in immune function, producing neurotransmitters, forming collagen, and other important processes. Getting enough vitamin-C in your diet may help lower your risk of common health problems like heart disease.

1. Kakadu plums

The Kakadu plum (Terminalia Ferdinandiana) is a special type of food native to Australia that is considered a superfoodIt has a vitamin-C content that is 100 times greater than oranges.

It contains the greatest vitamin-C content, up to 2,907 mg per 100 grams. One plum (around 15 grams) contains 436 mg of vitamin-C, 484% of the daily value.

It is also rich in potassium, vitamin E, and lutein, which is an antioxidant that can help improve eye health.

2. Acerola cherries

Vitamin C sources and benefits
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A half-cup (49 g) serving of red acerola cherries (Malpighia emarginata) contains 825 mg of vitamin-C or 916% of the daily value.

Cherries are high in polyphenols, which are plant micronutrients. They also contain a lot of Vitamin-C, which gives them properties that can reduce inflammation and act as antioxidants.

3. Rose hips

The rose hip is a tiny, sweet, tart fruit growing on the rose shrub. It’s high in vitamin-C.

Only 100 grams of rose hips provide 426 mg of vitamin-C or 473% of the daily value.

Vitamin-C is required for collagen formation, which helps to maintain skin integrity as we age.

4. Chili peppers

Vitamin C sources and benefits
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One green chili pepper has 109 mg of vitamin C, 121% of the daily value. One red chili pepper has 65 mg or 72% of the daily value.

Furthermore, there is evidence that eating spicy red chili peppers may reduce mortality.

More study is needed, however, to grasp the health advantages of chili peppers completely.

5. Guavas

This tropical fruit with pink flesh is native to Mexico and South America.

A single guava has 125 mg of vitamin C, 138% of the daily value. It contains a large amount of the antioxidant lycopene.

A 6-week research of 45 young, healthy persons discovered that consuming 400 grams of peeled guava daily, or around seven pieces of this fruit, dramatically reduced their blood pressure and total cholesterol levels.

6. Sweet yellow peppers

Vitamin C sources and benefits
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Sweet or bell peppers have more vitamin C as they develop.

One big yellow pepper has 342 mg of vitamin C, or 380% of the daily value, more than double the amount found in green peppers.

Getting enough vitamin C is important for maintaining good eye health and may assist in slowing down the progression of cataracts.

A study of over 300 women indicated that those who consumed more vitamin C had a 33% reduced risk of cataract advancement than those who consumed the least.

7. Blackcurrants

A half cup (56 grams) of blackcurrants (Ribes nigrum) provides 102 milligrams of vitamin C, which is equal to 113% of the recommended daily value. These berries get their deep, dark color from antioxidant flavonoids called anthocyanins.

Antioxidant-rich diets, such as those high in vitamin C and anthocyanins, have been proven in studies to minimize oxidative damage linked with chronic illnesses such as heart disease, cancer, and neurological disorders.

8. Cantaloupe

Vitamin A is abundant in this delicious, high-fiber berry.

Cantaloupe is also high in vitamin C.

One cup of cantaloupe slices has 17.4 mg of Vitamin C, which is 19% of the daily value for adults.

9. Parsley

Vitamin C sources and benefits
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Two tablespoons (8 grams) of fresh parsley contain 10 milligrams of vitamin C, which is approximately 11% of the recommended daily value. Parsley is also rich in vitamin K, antioxidants, and vitamin C. Including foods high in vitamin C in your diet might help reduce the risk of cancer.

According to a 2018 study, boosting vitamin C intake by 100 mg daily lowered cancer risk by 7%.

Furthermore, boosting dietary vitamin C by 150 mg per day has been demonstrated in cohort studies to reduce prostate cancer incidence by up to 5% and by 21% in case-control studies.

10. Mustard spinach

One cup of fresh chopped mustard spinach has 195 mg of vitamin C, 217% of the daily value.

Even though boiling reduces the vitamin C content of foods, one cup of cooked mustard greens contains 117 mg of vitamin C or 130% of the DV.

Like many dark, leafy greens, mustard spinach is high in vitamin A, potassium, calcium, manganese, fiber, and folate.

5 Impressive Ways Vitamin C Benefits Your Body

1. It may lower the chances of developing chronic diseases.

Vitamin C is A strong antioxidant that can help to boost your body’s natural defenses.

Antioxidants are substances that support the immune system by protecting cells from harmful chemicals called free radicals.

When free radicals build up, they can cause oxidative stress, which has been related to various chronic illnesses.

Studies suggest that consuming more vitamin C can increase the levels of antioxidants in your blood by up to 30%. This helps strengthen your body’s natural defense system to fight against inflammation.

2. May help manage high blood pressure

Around one-third of the population in the United States has high blood pressure.

High blood pressure puts you at risk of developing heart disease, the leading cause of mortality worldwide.

Vitamin C has been found in studies to help reduce blood pressure both with and without high blood pressure.

Animal research discovered that taking a vitamin C pill relaxed the blood arteries that convey blood from the heart, lowering blood pressure levels.

Furthermore, a review of 29 human trials found that taking a vitamin C supplement decreased systolic blood pressure (the upper value) by 3.8 mmHg and diastolic blood pressure (the lower value) by 1.5 mmHg in healthy individuals on average.

Vitamin C supplements lowered systolic blood pressure by 4.9 mmHg and diastolic blood pressure by 1.7 mmHg in persons with high blood pressure on average.

While these findings are encouraging, it is still being determined if the benefits on blood pressure are long-lasting. Furthermore, patients with high blood pressure should not rely solely on vitamin C for therapy.

3. May lower your risk of heart disease

The primary cause of mortality globally is heart disease.

High blood pressure, high triglyceride or LDL (bad) cholesterol levels, and low HDL (good) cholesterol levels are all risk factors for heart disease.

Vitamin C may help reduce these risk factors, lowering the risk of heart disease.

An analysis of 9 research with 293,172 individuals indicated that those who took at least 700 mg of vitamin C daily had a 25% reduced risk of heart disease after ten years than those who did not take a vitamin C supplement.

Interestingly, another 15-study meta-analysis discovered that ingesting vitamin C from foods rather than supplements was associated with a decreased risk of heart disease.

Scientists were unsure if people who ate vitamin C-rich foods also had a better lifestyle than those who took a supplement. As a result, it is still being determined whether the changes were caused by vitamin C or by other features of their diet.

Another study looked at the impact of consuming at least 500 mg of vitamin C daily on heart disease risk factors such as blood cholesterol and triglyceride levels.

The study discovered that taking a vitamin C supplement lowered LDL (bad) cholesterol by 7.9 mg/dL and blood triglycerides by 20.1 mg/dL.

In short, taking or drinking at least 500 mg of vitamin C daily lowers the risk of heart disease. Supplements may not give further heart health advantages if you currently consume a vitamin-C-rich diet.

4. It may lower the levels of uric acid in the blood and assist in preventing gout attacks.

A gout is a form of arthritis that affects around 4% of adult Americans.

It’s very painful and involves inflammation of the joints, particularly the big toes. Gout causes swelling as well as abrupt, intense pain episodes.

When there is an excess of uric acid in the blood, gout symptoms emerge. Uric acid is created by the body as a waste substance. When it builds up in high amounts, it can form crystals and gather in the joints.

Interestingly, multiple studies have indicated that vitamin C may help lower uric acid levels in the blood and protect against gout attacks.

Uric acid is created by the body as a waste substance. When it builds up in high amounts, it can form crystals and gather in the joints.

Another research tracked 46,994 healthy males for 20 years to see if vitamin C consumption was associated with the development of gout. It was discovered that persons who took a vitamin C supplement had a 44% decreased incidence of gout.

Furthermore, a meta-analysis of 13 research discovered that taking a vitamin C supplement for 30 days lowered blood uric acid substantially more than a placebo.

While there appears to be a substantial relationship between vitamin C intake and uric acid levels, additional research on vitamin C’s impact on gout is required.

5. Helps prevent iron deficiency

Iron is a vital nutrient with several activities in the body. It is required for the formation of red blood cells as well as the delivery of oxygen throughout the body.

Vitamin C supplements can assist in enhancing iron absorption from food. Vitamin C aids in the conversion of iron that is poorly absorbed, such as plant-based iron sources, into a more absorbable form.

This is especially beneficial for vegetarians, as meat is a good source of iron.

Just 100 mg of vitamin C can boost iron absorption by 67%.

As a result, vitamin C may aid in lowering the risk of anemia in patients who are iron deficient.

A vitamin C supplement was provided to 65 children with moderate iron deficient anemia in one trial. The supplement alone helped regulate their anemia, according to the researchers.

Increasing your vitamin C-rich foods or taking a vitamin C supplement may help if you have low iron levels.

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