Vitamin C Health Benefits

The health benefits of Vitamin C have been known for centuries. It is known to boost the body immunity, increase gum health and can also prevent premature aging. Let us find out more about the health benefits of vitamin C found in fruits like lime, oranges and other citrus fruits. Vitamin C, also known as ascorbic acid, is a water soluble vitamin needed by the body on a regular basis. Before getting into its health benefits, let us have a quick look at the mandatory dietary intake of vitamin C in the body.

Recommended Dietary Allowance (RDA) of Vitamin C

Source: Food and Nutrition Board (The Institute of Medicine)

Age Group	Amount Required
Children (0 - 6 months)	40 mg/day
Children (7 - 10 months)	50 mg/day
Children (1 - 3 years)	15 mg/day
Children (4 - 8 years)	25 mg/day
Children (9 -13 years)	45 mg/day
Teenage Girls	65 mg/day
Teenage Boys	75 mg/day
Women (above 19 years)	75 mg/day
Men (above 19 years)	90 mg/day

According to the source mentioned above, women who are pregnant or lactating should take a daily dose of 100 to 135 mg of vitamin C, similarly habitual smokers also need vitamin C around 100 to 135 mg/day.

Health Benefits of Vitamin C

Antioxidant Properties
Citrus fruits containing vitamin C have antioxidant properties and destroy free radicals formed as a result of metabolism, that would otherwise damage the cells of the body. A slice of apple would normally turn brown in air due to oxidation, however, a slice of apple dipped in lemon juice takes longer to brown. This is because the lemon juice slows down the rate of oxidation.

Prevents Colds
Vitamin C is not a cure to common cold, however, it certainly helps reduce the risk of developing colds and conditions like lung infections, pneumonia, etc. Consuming oranges, lemons in fruit or juice form can help strengthen the body and prevent attack from seasonal colds.

Helps Boost Immune System
White blood cells are the defenders of our body, that fight against infections like bacterial invasions, etc. and protect the body. However, these cells require high levels of vitamin C to do their job, which is why it is important to consume adequate amounts of vitamin C. A vitamin C deficiency can result in weak body, susceptible to infections and illnesses.

Treatment of Infections
Vitamin C assists in the treatment of the respiratory system like asthma, chest colds, bronchitis, etc. It also helps the mucous membrane in the lungs to dry during times of infection. Vitamin C is also known to treat the urinary tract infections.

Formation of Collagen
Collagen is an essential long, fibrous structural protein in the body, whose primary role is tissue development. Its abnormal function can result in several medical conditions like muscular pain, rheumatoid arthritis, inflammation of blood vessels, gout, aging, rheumatoid fever, etc. All these conditions can be prevented if the collagen has the ability to regenerate quickly. By consuming large amounts of vitamin C as required by the body (not overdose!), one can help collagen regenerate quickly and keep all these conditions at bay. It also slows down skin aging.

Prevents Scurvy
Scurvy is a gum condition caused due to vitamin C deficiency in the body. Besides bleeding gums and bleeding mucus membranes, this deficiency also results in spots on the skin of the legs. Acute scurvy is deleterious as it can lead to loss of teeth and infection of wounds. Thus, vitamin C helps maintain healthy gums and teeth.

Since vitamin C is not produced by the body, it needs to be provided from external sources from time to time. Vitamin C is available in sources like oranges, lemons, gooseberry, papaya, grapefruit, cabbage, broccoli, etc. However, since the vitamin gets washed out while cooking and storage, eat them fresh to avail the benefits. If your body lacks adequate amounts of vitamin C, then take vitamin C supplements to bridge the gap.