Vitamin C is one of the most important Vitamins that is used by the body to perform many critical functions. Since the body doesn't manufacture Vitamin C, it must be acquired from external sources such as supplements or from fruits and vegetables. As Vitamin C is water soluble, it is not stored in the body for long and extra is released through the urine. For this reason, it must be replenished regularly to avoid any potential shortage.
Why is it so important.
According to the National Institute of Health (NIH), Vitamin C performs many critical functions in the body. Here are some of them.
Vitamin C is essential for the development, maintenance and repair of connective tissues (collagen)
Vitamin C plays an important role in bone formation, wound healing and the maintenance of healthy gums.
Vitamin C is used by the body to make skin, tendons, ligaments, and blood vessels
Vitamin C plays an important role in a number of metabolic functions including the activation of the B vitamin, folic acid, and the conversion of cholesterol to bile acids
Vitamin C also acts as an antioxidant that protects cells from damage by free radical.
Vitamin C protects the immune system, reduces the severity of allergic reactions and helps to fight off infections.
Vitamin C is needed in the absorption of iron. Without Vitamin C, the absorption of iron goes down.
Good Sources of Vitamin C:
According to NIH, the best sources of Vitamin C are fresh fruits such as cantaloupes, citrus fruits, kiwis, mangos, papayas, pineapples, strawberries, raspberries, blueberries, watermelon, cranberries etc. In addition to fruits, Vitamin C is also abundantly available in red and green peppers, spinach, cabbage, cauliflower, turnip greens and other leafy greens, tomatoes, potatoes, broccoli, winter squash and brussels sprouts.
Heat sensitive:
Vitamin C is heat sensitive and most of it get destroyed when heated at high temperatures. It's best to include vitamin C rich fresh fruits and vegetables (as in salads or steamed) in your diet to get the maximum amount of Vitamin C.
Supplement:
If you are not eating enough Vitamin C through fruits and vegetables, it's a good idea to supplement it.
Not getting enough Vitamin C:
According to the University of Maryland Medical Center, Vitamin C deficiency can result in gingivitis and bleeding gums, dry and splitting hair, rough, dry, scaly skin, a decreased wound-healing rate, nosebleeds and a decreased ability to ward off infection.
Recipe for an amazing Vitamin C and Iron rich Juice:
Ingredients:
1 Cup fresh cranberries
1 Granny smith apple (Quartered)
1 Orange bell pepper (sliced)
1 Orange
1 kiwi
2 handfuls of spinach
1/2 inch ginger
Directions: Run all of the ingredients through the juicer for an amazing Vitamin C and Iron rich juice.
Note: Vitamin C is needed for the better absorption of iron in the body.
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