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Vitamin C is a water-soluble vitamin found particularly in fruits and vegetables. It is also known as ascorbic acid, and can be beneficial for skin and immunity.
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It helps with collagen synthesis, protein metabolism & iron absorption. Males need 90 mg; females need 75 mg of vit. C daily. Source: National Institutes of Health (NIH).
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Higher dosage of vit. C is needed during pregnancy and lactation. Pregnant women need 85 mg; lactating women need 120 mg vit. C per day. Source: NIH.
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Deficiency of vitamin C can cause symptoms like bleeding gums, frequent bruising and infections, slow healing of wounds, anaemia and scurvy.
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The human body cannot produce vitamin C and hence it is important to eat foods rich in vit. C on a daily basis.
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Fruits and vegetables are best sources of vitamin C. Citrus fruits, tomato juice, potatoes & grapefruit are rich in vit. C.
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Red and green bell peppers, cantaloupe, broccoli, kiwi, cabbage, cauliflower, spinach, green peas, orange, lemon, and strawberries are rich in vit C.
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Smokers, people who have access to limited food variety or those with malabsorption issues or certain chronic diseases are at risk of vit. C deficiency.
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Adequate vit. C can prevent premature ageing of skin, reduce risk of complications from cold and flu, improve macular degeneration and inflammation.
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