Vitamin C Supplement: Here’s Why You Need It

 

In the quest for optimal health, there's one nutrient that stands out as a true superhero: Vitamin C foods. Revered for its immune-boosting properties and vital role in collagen synthesis, this water-soluble vitamin is essential for overall well-being. While many of us associate it with citrus fruits, there's much more to the story. Let's delve into why you need vitamin C and explore the best food sources to ensure you're getting your daily dose of this essential nutrient. 

The Importance of Vitamin C   

Vitamin C, also known as ascorbic acid, plays a multitude of roles in the body. Here's why it is indispensable for your health:

i) Immune Support

Perhaps the most well-known benefit of vitamin C is its ability to strengthen the immune system (Iqbal, K., Khan, A. and Khattak, M.M.A.K., 2004. Biological significance of ascorbic acid (vitamin C) in human health-a review. Pakistan Journal of Nutrition, 3(1), pp.5-13). It enhances the production and function of white blood cells, which are crucial for fighting off infections and illnesses. Know more about it by referring to DocTube.    

ii) Antioxidant Action

As a powerful antioxidant, vitamin C scavenges harmful free radicals that can damage cells and contribute to chronic diseases like cancer and heart disease. By neutralizing these free radicals, vitamin C helps protect your body from oxidative stress. 

iii) Collagen Formation

Collagen is the main structural protein in your skin, bones and connective tissues. Vitamin C plays a key role in collagen synthesis, ensuring the integrity and elasticity of these vital structures (Pullar, J.M., Carr, A.C. and Vissers, M., 2017. The roles of vitamin C in skin health. Nutrients, 9(8), p.866). This makes it essential for maintaining healthy skin, joints, and bones.

iv) Wound Healing

Vitamin C Supplement  promotes wound healing by aiding in the production of collagen and supporting the repair of damaged tissues. It also enhances the body's absorption of iron, another crucial nutrient for wound healing.

v) Stress Reduction

During times of physical or emotional stress, your body's vitamin C levels may become depleted (Padayatty, S.J., Katz, A., Wang, Y., Eck, P., Kwon, O., Lee, J.H., Chen, S., Corpe, C., Dutta, A., Dutta, S.K. and Levine, M., 2003. Vitamin C as an antioxidant: evaluation of its role in disease prevention. Journal of the American college of Nutrition, 22(1), pp.18-35). Supplementing with vitamin C can help replenish these stores and support your body's ability to cope with stress.

Top Food Sources of Vitamin C

While citrus fruits like oranges and lemons are famous for their vitamin C content, there are plenty of other sources to choose from. Here we bring to you a host of foods that are rich in Vitamin C and may easily be  incorporated into your daily diet:

i) Bell Peppers

Surprisingly, bell peppers contain even more vitamin C than oranges (Nerdy, N., 2018. Determination of vitamin C in various colours of bell pepper (Capsicum annuum L.) by Titration Method. ALCHEMY Jurnal Penelitian Kimia, 14(1), pp.164-177). Just one cup of chopped red bell pepper provides over 150% of the recommended daily intake of vitamin C.

ii) Strawberries

They are delicious and packed with a high amount of vitamin C. A single cup of strawberries delivers over 100% of your daily vitamin C needs.

iii) Kiwi

Another fruit rich in vitamin C, kiwi offers a tropical twist to your diet while boosting your immune system (Conner, T.S., Fletcher, B.D., Haszard, J.J., Pullar, J.M., Spencer, E., Mainvil, L.A. and Vissers, M.C., 2020. KiwiC for Vitality: Results of a Placebo-Controlled Trial Testing the Effects of Kiwifruit or Vitamin C Tablets on Vitality in Adults with Low Vitamin C Levels. Nutrients, 12(9), p.2898).

iv) Broccoli

This cruciferous vegetable is not only a great source of fiber and antioxidants but also provides a healthy dose of vitamin C. Steam or roast it to preserve its nutritional content.

v) Papaya

Tropical fruits like papaya are not only delicious but also incredibly nutritious. One small papaya contains a significant amount of the recommended daily intake of vitamin C.

vi) Citrus Fruits

Of course, we can't forget about the classics like oranges, grapefruits and lemons (Taylor, C.A., Hampl, J.S. and Johnston, C.S., 2000. Low intakes of vegetables and fruits, especially citrus fruits, lead to inadequate vitamin C intakes among adults. European Journal of Clinical Nutrition, 54(7), pp.573-578). These fruits are not only rich in vitamin C but also offer a refreshing burst of flavor.

vii) Guava

Guava is an excellent source of vitamin C, packing more punch per serving than many citrus fruits.

In addition to these whole foods, vitamin C supplements are also widely available and can be a convenient way to ensure you're meeting your daily requirements. However, it is always best to obtain nutrients from whole foods whenever possible, as they contain a variety of other beneficial compounds and nutrients.

Vitamin C is an indispensable nutrient that plays a crucial role in supporting your immune system, promoting collagen formation and protecting against oxidative stress. By incorporating vitamin C-rich foods into your diet, you can harness the power of this essential nutrient and enjoy a myriad of health benefits. So, load up on bell peppers, strawberries and broccoli, and let vitamin C be your ally in the pursuit of optimal health.

FAQ

 

What are some of the most important sources of Vitamin C?

 

   

Some of the best sources of Vitamin C are citrus fruits like oranges, lemon, grapefruit and kiwi, as well as tomatoes, strawberries and bell peppers. In addition, cruciferous vegetables like broccoli, brussels sprouts, cauliflower and cabbage are also rich in Vitamin C.

 

 

Should Vitamin C supplements be taken at night or in the morning?

 

   

Vitamin C supplements can be taken at any time of the day, with or without food. However, taking it with foods helps in decreasing the potential gastrointestinal side effects caused by its high acidity.