Vitamin C is also known as ascorbic acid, it is one of the most effective, immunity enhancing water-soluble vitamin. It’s naturally present in fruits and vegetables, though it can be taken through supplements and fortified foods.
Vitamin C has different anti-oxidant properties and it removes the free-radicals and cancerous cells. It is used to make collagen i.e. a protein with high fibre content that is important for connective tissue.
Vitamin C is responsible for the protection of the immune system, and protection against tooth decay and tooth loss. It has many vital functions yet its deficiency can create problems as – scurvy, poor wound healing, fatigue, shortness of breath, poor immunity, tooth decay, and bleeding gums.
Vitamin C – The Immunity booster and Saviour to COVID-19
As the pandemic has taken its trolls on the world, immunity-boosting fruits, vegetables and supplements can really come in handy. Because the weaker immune system is more prone to diseases and air-borne infections.
Scientists and experts have warned that poor immune systems are more vulnerable to catching this disease. Vitamin C with higher blood levels is the only ideal nutrition marker. It has been noticed that vitamin C has a vital role in preventing this coronavirus, as aisles are getting empty, real vitamin C supplements can come in handy.
Chinese researchers have stated that vitamin C improves the lung function, but still, it’s a tiny part to treat coronavirus still no proper evidence to support it. 2019 review has shown people given with oral and IV doses of vitamin C can have a massive recovery to their infection. Though still IV doses are being tested, as to see if they improve lung function in corona patients as well or not.
Vitamin C can shorten the severity of the colds caused by other diseases yet no proper evidence is present to support its role for coronavirus. The best possible solution is to have healthy dietary practices to improve the immune function to fight back from this terrifying virus.
Is It really an immunity booster?
According to the special issue, vitamin c in health and disease, Vitamin C helps the immune system to defence by giving support to the different functions cells of both the innate immune system and adaptive immune system. Vitamin C provides support for keeping cells of the body alive.
Benefits of Vitamin C
- It supports the production of collagen, which keeps the cells alive of skin and makes you look younger.
- Helps in maintaining healthy bones and cartilage.
- It helps with wound healing.
- It helps with tooth decay and tooth loss.
- The antioxidant properties remove the free-radicals from the body thus lessen the risk of cancer.
- It lessens the prenatal health problems.
- It helps against CVD’s.
- Involved in iron absorption.
- It also helps improves cognitive properties.
Recommended Dietary Allowances (RDA)
The RDA recommended dietary allowance varies with age.
Absorption and Metabolism of Vitamin C
Vitamin C can be absorbed in intestines to a specific amount. A study says that the absorption of Vitamin C decreases to about 50 % at the time, it is consumed more than 1000mg. Megadoses are toxic in healthy adults because the body’s tissues become saturated and the rest is excreted in the urine. Adverse effects are caused by consumption of 3000mg. Over-consumption cause kidney stones in the kidneys, and increased levels of uric acids.
Vitamin C can evolve a lot of reactions in the body metabolism, the consumption of Vitamin C is to be done as per the RDA. Studies have also shown that consuming larger amounts, vitamin C can switch roles and start working as a tissue-damaging pro-oxidant rather than an antioxidant. Though the risks in humans are slightly less but still can cause adversity.
Vitamin C Sources
The supplements of Vitamin C are naturally found in fruits, vegetables and foods. Some of the Vitamin C Sources are -:
Fruits – Rich in Vitamin C:-
- Citrus fruits (orange and grapefruits)
- Kiwi fruit
Vegetables – With high Vitamin C Sources:-
- Tomatoes and tomato juice
- Brussels sprouts
- Sweet and white potatoes
- Leafy green vegetables
- Green and red peppers
- Winter squash
Toxicity of Vitamin C
Excessive consumption of vitamin C can cause toxicity:
- Mild digestive problems
- Bleeding gums
- Exposed to catching infections
- Dryness and splitting of the hair
- Easy bruising
- Rough dry scalp
- Swollen painful ankles
- Weakened tooth enamel
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