Maintaining physical health is important because without it, we won’t be able to maintain our minds sharp and strong. Accordingly, in order to achieve that discipline our body needs various vitamins and minerals, to perform a number of regular processes. These micronutrients must, however, be obtained from the food we consume because they are not produced by our bodies. One among those Vitamins is Vitamin C.
We all are well aware about COVID-19, a SARS-CoV-2-caused infectious disease, which was found at the end of 2019. With this we discovered about the precautions & home measures one could take to prevent it from happening. The most common name heard as a medication was consumption of Vitamin C and everything that includes it. Vitamin C foods, Vitamin C fruits, Vitamin C supplements and what not, all became part of our home medi-kit.
Originally, Vitamin C was promoted to be consumed on a daily basis as a way to avoid colds and some chronic diseases. With further studies it has been proven, Vitamin C protects and maintains the integrity of cells. Keeping your skin, blood vessels, bones, and cartilage healthy. assisting with wound healing.
What is Vitamin C?
Vitamin C is a water-soluble vitamin (also known as ascorbic acid and ascorbate). Vitamin C is an important nutrient that aids in tissue repair, collagen formation, and the enzymatic production of certain neurotransmitters. It also serves as an antiseptic. The word vitamin C refers to a group of vitamers that have vitamin C activity.
Why does our body need vitamin C?
Our body requires vitamin C (ascorbic acid) to form blood vessels, cartilage, muscle, and collagen in the bones. Additionally, it is essential for the body to repair itself. As an antioxidant, it aids in defending our cells from the damaging effects of free radicals. Dermatologists love vitamin C because it has scientific backing and may help slow the onset of skin aging, protect skin from sun damage, and improve the look of wrinkles, dark spots, and acne.
What are the signs of low vitamin C?
Vitamin C blood serum levels are called saturated when they exceed 65 mol/L (1.1 mg/dL), which can be obtained by eating amounts that are at or above the Recommended Dietary Allowance, whereas adequate levels are described as 50 mol/L. In the instance of vitamin C, hypovitaminosis is defined as 23 mol/L, while deficiency is defined as 11.4 mol/L.  
There are numerous indicators and symptoms of insufficiency, the majority of which are linked to deficiencies in collagen synthesis or inadequate antioxidant intake. But the biggest relief is that once vitamin C levels are stabilized, deficiency symptoms gradually start diminishing.
The most typical indications of a deficit are listed below:
- The hallmark illness of extreme vitamin C deficiency, scurvy, manifests symptoms due to collagen loss, which weakens connective tissues.
- Skin blemishes brought on by hemorrhage and bruising from blood vessel breaks
- Gum inflammation or bleeding, and ultimate tooth loss
- Slow wound healing of the epidermis
- Malaise and fatigue
- Iron deficiency anemia is brought on by reduced non-heme iron absorption
- Additionally, it may contribute to or worsen the formation of certain skin conditions, including atopic dermatitis (AD) and porphyria cutanea tarda (PCT). Vitamin C levels in plasma are lower in AD, and a vitamin C deficiency may be one of the pathogenesis-related variables.
What causes vitamin C deficiency?
People lack the enzyme L-gulonolactone oxidase and must consume it. As a result, Vitamin C deficiency and its manifestations have primarily been caused by insufficient dietary intake. Up to 90% of Vitamin C is consumed in the shape of vegetables and fruits, which contains it naturally. The most common source of the Vitamin C deficiency has been a lack of exposure to these foods. Furthermore, Vitamin C is heat-sensitive, so boiling or cooking destroys the nutritional content. While Vitamin C is present in small amounts in leukocytes, adrenal glands, and the pituitary gland, it is not stored in the body. As a result, plasma concentration is heavily influenced by recent consumption. Total body storage of Vitamin C is 1500 mg, and clinical features of deficiency appear after that amount is reduced to less than 350 mg.
The following are further some more risk factors for vitamin C deficiency:
- Alcoholism & Smoking
- Infants if given only cow’s milk
- People in poverty who cannot buy fruits and vegetables
- Individuals suffering from eating problems
- Type 1 diabetes patients with elevated vitamin C requirements
- Individuals suffering from GI illnesses such as inflammatory bowel disease.
- Individuals suffering from iron excess, which causes the kidneys to waste vitamin C
- Individuals who follow a strict diet or have dietary allergies
What food is highest in vitamin C?
We can get sufficient Vitamin C from two basic sources.
(A) Plant sources
While plant foods are usually high in vitamin C, the amount in foods of plant origin varies depending on the variety of the plant, soil condition, climate where it grew, time since it was picked, storage conditions, and method of preparation.   Organically grown fruit may contain more vitamin C than conventionally grown citrus.  The table below is an approximation of the proportional abundance in 10 topmost raw plant sources.
|FOODS||VITAMIN C PER 100gm|
|GUAVAS||228 mg(254% DV)|
|KIWIFRUIT||93 mg(103% DV)|
|BELL PEPPERS||128 mg(142% DV)|
|ORANGES||53 mg(59% DV)|
|PAPAYA||61 mg(68% DV)|
|BROCCOLI||89 mg(99% DV)|
|TOMATO||23 mg(25% DV)|
|SNOW PEAS||60 mg(67% DV)|
|KALE||18 mg(20% DV)|
Human breast milk contains 5.0 mg/100 g of vitamin C. One infant formula sample proved positive for 6.1 mg/100 g. Cow’s milk includes only 1.0 mg/100 g, but the pasteurization process destroys it.  Unless pasteurized, goat’s milk includes 1.3mg/100 g.
Vitamin C dietary supplements are found in tablet, capsule, drink blend packet, multivitamin/mineral, antioxidant, and crystalline powder forms. Some fruit juices and juice products also contain vitamin C. The content of tablets and capsules varies from 25 mg to 1500 mg per serving. Ascorbic acid, sodium ascorbate, and calcium ascorbate are the most frequently used supplement compounds. Vitamin C molecules can also be linked to the fatty acid palmitate to form ascorbyl palmitate, or they can be integrated into liposomes.
Benefits of Vitamin C
According to experts, vitamin C is one of the safest and most efficient nutrients. “Vitamin C has gotten a lot of attention, and for good cause. Higher vitamin C levels in the blood may be the optimal nutrition marker for overall health “says University of Michigan researcher Mark Moyad, MD, MPH.Though it is not a cure-all but here are 7 scientifically proven benefits of taking a vitamin C supplement.:-
- Reduces risk of chronic disease
- Helps in managing high blood pressure
- Lowers the risk of heart diseases
- Reduces blood uric acid levels and help prevent gout attacks
- Prevents from iron deficiency
- Boosts immunity
- Protects your memory and thinking as you age
- Helps in improving texture & appearance of skin
Are Vitamin C tablets good for skin?
Ascorbic Acid or Vitamin C has potent skin-brightening properties that have been clinically proven to neutralize oxidative damage and inhibit sebum production. Since vitamin C is an antioxidant, it fights dangerous free radicals (toxins) that enter your body through regular bodily functions like metabolism or contact with your skin from outside sources.
A vitamin C supplement for skin is an excellent way to improve one’s hygiene routine. A good skin requires, among other things, good dietary habits, proper and wholesome skincare AM and PM routines, and a healthy amount of water consumption. However, most of us do not have enough time to do all of the aforementioned tasks correctly. As a result, a vitamin C tablet is required. It is extremely simple to incorporate vitamin C tablets effervescent tablets into one’s everyday routine. They don’t require much effort, and all that is required is to make a reminder to pop a tablet, gummy or a supplement drink of Vitamin C.
Want to learn more about the advantages? So, where do we begin? The tablets can be a game changer in one’s skincare regimen, boosting collagen production, battling free radicals that damage the skin, boosting glow and radiance on skin, and providing antioxidant support.
1. Applying vitamin C can help fight free radicals and potentially improve the overall look of the skin.
2. A few clinical trials have shown that vitamin C can reduce wrinkles. According to one research, using a vitamin C formulation on a regular basis for at least three months improved the appearance of fine and coarse wrinkles on the face and neck, as well as overall skin texture and appearance.
3. When combined with a broad-spectrum sunscreen, vitamin C may also help shield the skin from harmful ultraviolet rays. Combining vitamin C with other topical ingredients, such as ferulic acid and vitamin E, has been shown in clinical tests to reduce redness and help safeguard the skin from long-term damage caused by harmful sun rays.
4. Vitamin C tablets affect cells both inside and outside the body, and its antioxidant properties can help with aging. It discovered that higher vitamin C intakes were linked with a lower chance of wrinkled skin, skin dryness, and a better skin-aging appearance.
Can I take Vitamin C tablets daily?
The recommended daily amount for vitamin C is 75 milligrams (mg) a day for women and 90 mg a day for men. During pregnancy, 120 mg a day is recommended. The upper limit for all adults is 2,000 mg a day. So, if we don’t get enough of that through natural sources we can consume Vitamin C tablets or Vitamin C supplements on a regular basis.
Vitamin C is a water-soluble vitamin that can only be acquired through diet or supplements. Although vitamin C deficiency is uncommon in developed countries, it affects more than one in every twenty individuals. Because humans cannot produce or store large amounts of vitamin C, it must be consumed on a regular basis to avoid deficiency through fresh fruits & vegetables. Also, an excellent and easy way to elevate your vitamin C consumption if you are not getting enough from your diet is having Vitamin C supplements. Moreover, Vitamin C supplements for skin care are safest and very beneficial too.