Imagine this: you're feeling a little run-down, maybe a bit tired, and your body just isn't quite in sync. What if I told you that a simple nutrient, often found in your favourite citrus fruits, could be the key to feeling better? That's where Vitamin C, or ascorbic acid, comes into play. It's one of those unsung heroes your body relies on, but here's the catch - because it's water-soluble, your body can't hold onto it for long. That means you need to get a fresh supply daily. We often think of it only when we are fighting a cold, but Vitamin C is so much more than that. From helping your skin stay radiant to supporting your immune system, it's a vital nutrient that keeps your body performing at its best. Let's take a closer look at why this superstar vitamin is so important to your health.
What Vitamin C Does In Your Body?
It's a powerful antioxidant that works to fight free radicals, protecting your cells from damage. By doing this, it helps lower your risk of long-term issues like heart disease and even cancer. But that's not all - Vitamin C is a key player in collagen production, a protein that keeps your skin, blood vessels, and connective tissues strong. It also helps your body absorb iron from plant-based foods, which can lower your risk of anaemia. Plus, it contributes to making neurotransmitters like norepinephrine, which is essential for brain health. Let's not forget how it helps wounds heal faster by boosting collagen production. And, perhaps most importantly, Vitamin C helps support your immune system, influencing immune cell functions and gene regulation that affect your overall immune health.
Also Read: Suffering From Vitamin C Deficiency? 5 Signs Your Body Needs A Boost
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Symptoms Of Vitamin C Deficiency:
Although rare, Vitamin C deficiency can cause some serious issues, including:
1. Scurvy: This condition brings on symptoms like fatigue, joint pain, swollen gums, and delayed wound healing because your body can't make collagen.
2. Weakened Immunity: When your Vitamin C levels dip, you're more likely to get sick and take longer to recover.
3. Skin Issues: Without enough Vitamin C, your skin may become dry, rough, and flaky due to a lack of collagen.
4. Anaemia: Vitamin C helps your body absorb iron, and without it, you might develop iron deficiency anaemia.
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Vitamin C And Your Immune System | How Vitamin C Supports Your Health
Vitamin C is key when it comes to staying healthy and fighting off infections. Here's how it helps:
1. Supports Innate Immunity:
It helps your body's first line of defence, the epithelial barriers, stay strong against harmful pathogens.
It boosts the activity of phagocytes, which eat up and destroy harmful invaders.
2. Boosts Adaptive Immunity:
It helps your lymphocytes (the cells that fight infections) grow and work better.
It increases antibody production to fight off infections.
3. Regulates Inflammation:
It helps keep inflammation in check, which reduces damage to tissues during immune responses.
4. Fights Viruses and Bacteria:
High doses of Vitamin C can shorten the duration and severity of illnesses like the common cold.
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Where To Find Vitamin C In Your Diet
You've got tons of options when it comes to getting your Vitamin C from food:
1. Fruits: Oranges, strawberries, kiwis, guavas, amla, papaya, and lemon.
2. Vegetables: Bell peppers, broccoli, spinach, tomatoes, moringa, and coriander leaves.
3. Herbs and Spices: Curry leaves and green chillies.
Tips To Keep Your Vitamin C In Foods
1. Don't Overcook: Vitamin C is heat-sensitive, so the longer you cook it, the less you get. Stick to steaming or lightly sauteeing.
2. Eat Fresh: Raw fruits and veggies are the best way to get all the Vitamin C they have to offer.
3. Store Less, Eat More: Freshly picked produce has more nutrients than stuff that's been sitting around.
Also Read: Skincare Tips: 5 Delicious Vitamin C-Rich Drink Recipes For Happy And Healthy Skin
The Bottom Line
Vitamin C is essential for a healthy immune system, fighting free radicals, and keeping your skin looking its best. While deficiencies are rare, they can lead to major health problems, like scurvy and a weakened immune system. Eating a variety of Vitamin C-rich foods (or taking supplements if needed) can help keep you feeling strong and ready to tackle whatever life throws your way.
About Rupali DattaRupali Datta is a Clinical Nutritionist and has worked in leading corporate hospitals. She has created and lead teams of professionals to deliver clinical solutions for patients across all medical specialties including critical care. She is a member of the Indian Dietetic Association and Indian Association of Parenteral and Enteral Nutrition.