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Vitamin C in our Daily Life

Updated on June 10, 2009

Vitamin C, The Ascorbic acid, is one of the important vitamins required by our body to have a healthy life. It keeps our youthfulness when it is carefully maintained in our body. Being a water soluble vitamin and leaving through urine, it plays an important part and essentially added in our daily food habit. As an Antioxidant it prevents the damage caused to the cells of human body by the free radicals which are bye-products that result when our body transform food into energy. Because of this property it prevents ageing and wrinkles of our body skin. Hence the adequate amount of this vitamin available in the form of fruit drinks will be helpful to keep our youthness.

The Natural and Artificial sources of Vitamin C

This is naturally available in citrus fruits like Lemon, Orange, Tomatoes and Amala. Apart from these fruits, this is also available in fresh vegetables like Cabbage, Cauli flower, Greens and some other fruits like Pineapple, Mango, Papaya and Watermelon. The processed fruit juices of Orange, Pineapple and Lemon are commonly available sources of this vitamin.

In the allopathic treatment it is available in both chewable and swallowable form as Ascorbic acid and Sodium ascorbate. However the chewable form of this vitamin is producing better results than the other one.

Health Benefits of Vitamin C

It is very useful to over come the severe anaemic conditions as it increases appetite and works well with iron containing syrup and tablets. When non-vegetarian food is taken, the addition of this vitamin in the form of fruit juices will yield good result by avoiding indigestion and gastric problems. It is neccessary to produce collagen, an important protein used to make skin, scar tissue and blood vessel. It is also essential to heal wounds and for the repair and maintenance of cartilage bones and teeth. As an antioxidant it protects the damage of cells and keeps our youthfulness.

It is capable of increasing sperm count, sperm motility of infertile men and increasing the immunity power of human body. Also it is effective in controlling age associated diseases. The common cold and heart diseases are also controlled by the healthy intake of this vitamin. The serious diseases like cancer and jaundice can be prevented by the regular intake of this vitamin in the form fruit juices.

Vitamin C is an ideal nutrient for body exercise doing people. The Lemon or Orange juice will make free from tireness and increases appetite. This benefit obtained by the fruit juices is helpful to prepare and maintain our body more suitable to face the strain by doing body exercises. Memory power and alertness can also be retained by the intake of this vitamin.

The recommended dose of Vitamin C in our daily life

Vitamin C is much required for lactating mother, milkfed babies and sports men. Lactating mother has to increase appetite so as to facilitate the availabilty of milk to her baby. And babies are mainly fed on milk, so they are also requiring enough Vitamin C. Sportsmen will lose the vitamin by excess sweating, therefore they are also needing frequent fruit juices to compensate the loss of the vitamin.

The milkfed babies upto one year of age are requiring 40 mg of Vitamin C per day. The babies and children upto 13 years of age are requiring 60 mg of Vitamin C per day. Adults are requiring about 100 mg of Vitamin C per day. However it is found that tolerable intake of this vitamin for the young adults is 2 gm per day. Mostly men are requiring more amount of vitamin than women.

The excess intake of Vitamin C causes diarrhea, head ache, disturbed sleep, skin rashes and indigestion.

Health problems and Diseases by the deficiency of Vitamin C

The Scurvy is commonly found disease by the deficiency of this vitamin. The condition of Scurvy is the inability of liver to produce active enzymes. This disease is mostly found among the old people. We can control the disease by the intake of Vitamin C bearing fruit juices.

The severe lacking of this vitamin is usually occuring on the milk fed babies as they are missing to have vegetables and fruits. The deficity can be adjusted by the dose of 4 to 5 drops of multivitamin drops which contains Vitamin C. When we select multivitamin drops to our babies we should be sure about the presence of this vitamin in the drops.

Sometimes people fond of non-vegetarian food items like mutton, chicken, egg and grams cross the limit of normal quantity of food and after taking the excess quantity of protein rich food they would feel uneasy by the digestive, gastric problems and sleeplessness. They can come out of these problems by having lemon juices and tomatoe soups.

Rough and Dry skin, Dry and Splitting hair, Gingivitity, Inflammation of gums, Bleeding gums, Nose bleeding, Swollen and painful joints, Anaemia and Lack of immunity are some of the problems occuring by the deficiency of this Vitamin C.

Vitamin C in our daily food habit

In many countries pickles are taking a part in the food habit. There are many varieties of pickles available in the market. Among them Lemon pickles can be considered as one of the cheapest sources of the Vitamin C. The Lemon pickles can be taken for atleast two to three times a week in our lunch. Home made pickles are found better than those available in the shops. The Vinegar found in the commercial pickles may create some problems like severe head ache, tireness and vomitting sense.

The people of South India are having a nice food habit of mixing their favorite preparation of Rasam with rice. This Rasam contains pepper, tamarind, lemon and tomatoes which are containing the Vitamin C. This nice habit is very useful to have enough Vitamin C.

In North India also people are having a cup of fruit juice just after finishing their lunch. This is also helpful to get Vitamin C.

In many parts of the world, people are taking fruit jams with the roasted breads and omelets. This is also a good habit of adding Vitamin C in their daily life.


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  • ratnaveera profile image

    ratnaveera 6 years ago from Cumbum

    Thanks for adding another valuable information on vitamin C! I like to go to your site to collect more information. Thanks again for sharing! lotuslove19

  • lotuslove19 profile image

    Sarika Mehra 6 years ago

    Do you know ? A fresh green chilli , has as much Vit C as in 6 may love to read an article on it

  • ratnaveera profile image

    ratnaveera 6 years ago from Cumbum

    Dear lotuslove, Thank you for coming here and your more information about vitamin C.

  • lotuslove19 profile image

    Sarika Mehra 6 years ago

    It also helps to reduce bladder infections ,if any one suffering from bladder infection they must have plenty of lime juice or grape fruit juice it helps a lot

  • profile image

    Vinay 7 years ago

    After reading the benifits of Vit C ,I realised that my body is in need of Vit C,Bcoz i am suffering some light indications are Rough and Dry skin, Dry and Splitting hair, Gingivitity.So Please guide me diet to balance the Vit C in the body.

  • profile image

    Health Geek 8 years ago

    Chewable Vitamin C is great - not only do many brands taste great its good for you.

    Good post Rantnaveera!

  • ratnaveera profile image

    ratnaveera 9 years ago from Cumbum

    Dear Preethi, Thanks for your consulting about to increase body weight. Generally protein rich food things like eggs, mutton, chicken, potatos, grams, beans, mik and milk products like ghee, curd, butter and buttermilk are promoting body growth. The habit of avoiding salt with white rice when we add buttermilk, ghee or curd to ithe rice will be helpful to increase body weight. The well boiled potatos are mixed with milk to have good nutrition. Fruits like Bananas, Jacks and Mangos are producing desirable result in increasing body weight. Taking protein rich snacks and sweets like Pakkoda, Chevu, Halwa, Milk Sweets and Vada are helpful to have good result. To get quick result we have to increase our appetite. To increase the appetite please visit my Hub

    Hope all my words will be useful to you !

  • profile image

    preethi 9 years ago

    Hi Rantnaveera,

    This is preethi here, i hope u r fine, here is my weight is 53kg i have to put on my weight n am having my food bt still am nt gaining my weight. n am working for night shift , plz tell me what kind of food i can take to gain my weight. plz reply 4 my problem.