Vitamin C: Improving intake works wonders for health

Immunity is more important than ever during pandemics. Vitamin C, commonly known as ascorbic acid, is a vital vitamin that helps to increase immunity and protect against a variety of infections and chronic disorders. According to research, the vitamin can also aid patients with heart disease or high blood pressure by protecting end organ damage and improving vascular endothelial function, which helps control blood clotting.

Vitamin C serves a variety of tasks, including cell protection and the maintenance of healthy skin, blood vessels, bones, and cartilage. It also aids in wound healing.

“Vitamin C is an important component for boosting immunity.” Because of the significant oxidative stress found in these individuals, people with prevalent NCDs such as diabetes and hypertension may require more vitamin C than others. Individuals can increase their usual nutritional intake by taking vitamin C supplements in addition to eating a well-balanced diet rich in citrus fruits and tomatoes.

How much vitamin C we require; what happens if we consume too much of it

According to the NHS, adults aged 19 to 64 require 40 mg of vitamin C each day (National Health Service, UK). Because it cannot be stored in the body, it must be consumed on a daily basis. However, excessive vitamin C use should be avoided to avoid adverse effects such as stomach discomfort, diarrhoea, or gas.

How to Determine if You Have a Vitamin C Deficiency

This vital vitamin is inadequate in an estimated 74% of individuals in North India and 46% of adults in both North and South India. People with noncommunicable illnesses are more deficient in vitamin C than others, and as a result, their immune levels are lower.

Common signs of vitamin C insufficiency include bleeding gums, muscular and joint aches, anaemia, and poor wound healing. A vitamin C-rich diet, along with supplementation, can help improve levels and sustain optimal health.

Vitamin C insufficiency is frequent among the elderly. Pollution or pollutant exposure, as well as heavy cigarette use, can all contribute to deficiency.

Changes in lifestyle that might boost vitamin C levels in the body

A nutritious, well-balanced diet rich in citrus fruits and tomatoes is required for adequate vitamin C consumption.
Vitamin C is an important component for boosting immunity. A nutritious, well-balanced diet rich in citrus fruits and tomatoes is required for adequate vitamin C consumption. In addition to healthy nutrition and diet, boosting micronutrient consumption with vitamin C supplementation can improve health outcomes and promote immunity.

Vitamin C sources to include in a summer diet

Oranges are well recognised for being a good source of vitamin C. Aside from that, foods high in vitamin C include kiwis, strawberries, broccoli, tomatoes, cauliflower, and red peppers.