Vitamin C is one of the safest and effective nutrients, it is
considered as an essential vitamin because human body cannot produce it and can
only get through diet or supplements. This vitamin is also known as ascorbic
acid and ascorbate. It is water soluble and found in various fruits and
vegetables and is also prepared commercially and sold as food supplement.
Vitamin C is on “ World Health Organization's List of Essential Medicines” . In
1932 it was the first vitamin to be chemically produced.
Benefits :
Vitamin C is involved in tissue repairs and enzymatic production of
neurotransmitters. It is important for immune system function and also plays its
role as an antioxidant. Vitamin C is used to prevent and treat scurvy. Benefits
of vitamin C include protection against immune system deficiencies,
cardiovascular disease, prenatal health problems, eye disease and skin problems
like wrinkling etc. It has also an important role in brain health and preventing
and treating number of infection diseases. Higher blood levels of vitamin C may
be the ideal nutritional marker for overall health.
Sources :
Plants foods are best source of Vitamin C. Lemon, Oranges. Melons, Apple,
Cabbage, Broccoli Green peppers. , Red and yellow peppers, Tomatoes, Kiwi,
Berries, and many other fruits and vegetables are good sources .
Animal-sourced foods do not provide much vitamin C, and what there is, is
largely destroyed by the heat of cooking. For example, raw chicken liver
contains 17.9 mg/100 g, but fried, the content is reduced to 2.7 mg/100 g.
Chicken eggs contain no vitamin C, raw or cooked. Vitamin C is present in human
breast milk at 5.0 mg/100 g and 6.1 mg/100 g in one tested sample of infant
formula, but cow's milk contains only 1.0 mg/ 100 g.
While it’s commonly advised to get vitamin C intake from foods but we may take
supplements to meet our needs if we are not getting enough amount of vitamin C
through foods.