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Understand the advantages and disadvantages of vitamin C

Vitamin C: Benefits, Deficiency, Sources and Supplements

Vitamin C is a "Sweet" vitamin loved by every kid and adult. It is present in many fruits and vegetables like kiwifruit, mango, broccoli, tomatoes and strawberries. This vitamin is also called "Ascorbic Acid." It is classified as a water-soluble vitamin present in all tissue in the body. Vitamin C is an essential micronutrient for humans. It is a powerful antioxidant that strengthens our immune system. Its role as an antioxidant helps prevent oxidative stress and free radical damage. For instance, Vitamin C antioxidant properties protect lung cells from oxidants damage caused by external pollutants. As an immune booster, Vitamin C increases the body's ability to respond to viruses and bacterial infections. Vitamin C also helps the body to maintain healthy skin. Since this vitamin is found in tissues, it works with enzymes to produce enough collagen for skincare.

Unfortunately, our bodies cannot produce vitamin C on their own, so we must get it from our diet.

Related:Vitamin D: Health Benefits, Deficiency, Food Sources, and Supplements

Benefits of Vitamin C

  • Boosts immune system
  • Supports healthy cognitive and brain function
  • Promotes wound healing
  • Keeps gums and teeth healthy
  • Maintains healthy blood vessels, bones and cartilage
  • Promotes radiant skin growth. Prevents wrinkles and rough skin.
  • Treats and prevents cold

Vitamin C deficiency

Lack of vitamin C is the cause of low immunity. When we don't get enough vitamin C in our diet for 3 months, immunity may decline. Today, the risk of a weakened immune system is considered small because most of the fruits and vegetables we eat contain vitamin C.

Symptoms of a weakened immune system include the following:

  • Swollen, bleeding gums /teeth, loss of teeth
  • General body weakness and fatigue.
  • Red or blue spots on skin and shin area
  • Poor wound healing
  • Vision problems
  • Severe joint or leg pain

Notice: People with sensitive stomachs are at higher risk of developing vitamin C deficiency, which can lead to symptoms of nutrient malabsorption, which prevents patients from absorbing vitamin C from vitamin C-rich vegetables and fruits.

Vitamin C Food Sources

They include rich fruits and vegetables like:

  • Citrus fruit, such as oranges and mangos
  • Kiwifruit
  • tomatoes
  • Parsley
  • Peppers
  • Strawberries
  • Broccoli
  • Brussels sprouts
  • Blackcurrants
  • potatoes

How Much Vitamin C Should I Take?

It is recommended that children take 15–75 mg of vitamin C daily. Adult men aged 19 years and above should take 90mg daily, while adult women aged 19 years and above take 65 mg of vitamin C daily. Vitamin C is a water-soluble vitamin and cannot be stored in the body. So you need to add it to your diet every day.

Is Too Much Vitamin C Good For Me?

A high dose of vitamin C has harmful side effects on the body. Studies have shown that taking over 1000mg of Vitamin C per day can cause stomach pain and diarrhoea. People, especially children, tend to abuse vitamin C tablets and supplements because it is a sweet vitamin. Keep all drugs out of the reach of children and administer a prescribed dose only.  


Recommended vitamin C supplements

1. Kirkland Signature Vitamin C 1000mg Capsule.

Each 1000 mg of this vitamin C capsule supports long lasting antioxidant protection and maintains immune health. The product’s formula also promotes growth of healthy bones, cartilage, teeth and gums. Like other Kirkland products, the vitamin C supplement has passed through multiple rounds of testing to ensure its safety and effectiveness. The supplement is vegan, gluten-free, and genetically modified organism (GMO)-free.

2. Jamieson 1000 mg Vitamin C

You can always bank on Jamieson products for safe and reliable vitamin supplementation. This quality guarantee applies to the Jamieson 1000 mg Vitamin C tablets as well. This product is premium formulated to enhance immunity, prevent cold and speed up wound healing. The product is also free from common allergens and suitable for vegans. It does not contain additives or sweeteners.

3. Jamieson – Vitamin C + Zinc Chewable Tablets (500 mg)

Vitamin C and zinc provides the body with adequate nutrition and immune defence. The team of both nutrients enhances the absorption of nutrients from our diets. Combining Vitamin C and Zinc is particularly good for infants and pregnancy. These chewable treats fight colds, strengthen the immune system and support strong teeth and gums in little kids. 

Michael Yeung
Author: Michael Yeung

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