Vitamin C: play an essential role in our healthy life

Vitamin C is also known as ascorbic acid. It is essential for our growth, development, and also it repairs the tissues of the body.

By Mahmood Hussain, Friday, 22 October 2021, the article is written for   BABY FIRST PAKISTAN and on Facebook.babyfirstPakistan, and other social media such as LinkedIn, Twitter, and so on. Writer Mahmood Hussain is from Karachi, Pakistan. Currently, I am in New Haven, Connecticut, USA. Staying with my son and his family. They are associated with YALE University

The vital function of Vitamin C is protein formation, which works to make skin, ligaments, tendons, and blood vessels for healing wounds. It helps in forming scar tissues, maintaining cartilage, bones, and teeth.

Vitamin C aid in iron absorption, which plays a role in managing hemoglobin levels within the blood. Sep12, 2020.

Experts say Vitamin C is an excellent and safest nutrients.  Generally assume that it is a cure for the common cold, this is not the case. Vitamin C is beneficial for protection against immune system deficiency. Helpful in case of cardiovascular disease, eye disease, and appearance in skin wrinkles.

It is helpful during prenatal (Pregnancy) health issues and problems.

Just for the information, Prenatal care is healthcare provided to the woman in pregnancy.

Article in WebMD having heading The Benefits of Vitamin C.

Vitamin C normally are available in various strengths in Pakistan Injection 100 mg/ml, Drops 100 mg/ml, Syrup 200 mg/5ml & tablet or caplet of 500 & 1000mg.

The maximum recommended dose taken by an adult individual is 2000mg per day, which is considered safe and in the upper limit.

In this century, Vitamin C has received significant attention from scholars and experts

Vitamin C is an effective water-soluble antioxidant in human beings. 

We looked at the “Antioxidant properties of Vitamin C.”

The antioxidant is such a substance that checks, avoid, or slows down the damage to the cell caused by free radicals, and ultimately it makes molecules unstable. These are produced within the body in light of environmental and other pressure which persists. They may be called “free radical scavengers (Scavengers are animals that consume dead organisms that have died”). The Source of antioxidants is natural or artificial.    

Professor Mark Moya of Michigan University, USA, highlights, “The importance of vitamin C in our lives and is recognized in researchers’ eyes.

VitaminC higher levels within the blood are the nutritional marker for overall health, as Prof.Mark Moya stated.

Currently, the knowledge we have, and further devote more time to study Vitamin C and its usage for better understanding. Rest assured, Ascorbic Acid will enhance the immunity for living healthy and longer life.   

What amount of vitamin C is required daily. Prof Moyad, his research associates, studied the usage of 500mg of Ascorbic Acid per day to have health needed benefits

Professor Moyad suggested a daily intake of 500mg of Vitamin C and five servings of fruits and vegetables per day.

Prof . Moyad further says: The upper limit of vitamin C is 2,000mg per day; this statement is on solid evidence and a track record that taking 500mg of it per day is relatively safe and suitable for our health.

Vitamin C to date is best known for its antioxidant properties. It helps in regenerating other antioxidants in the body, including Vitamin E. Besides it, it neutralizes free radicals having antioxidant qualities. Ascorbic acid also plays an important role that is in controlling the infection. 

As we know, Vitamin C is a potent antioxidant that enhances and lifts our blood antioxidant levels. It helps reduce the risk of chronic diseases such as heart disease, eye infection, and wrinkle of skin. 

Add colorful citrus fruits to the diet to boost vitamin C intake

Prof Moyad vigorously enforces that there is no harm in taking a 500 mg supplement. Very few exceptions are, this may irritate the stomach. To overcome this rare issue, he recommends taking a non-acidic form of buffered from the vitamin.  The safe upper limit of vitamin C to date is 2,000mg per day. Based on the evidence and track record, 500mg daily is quite a safe and proper treatment.

How to reach and balance Vitamin C daily requirement: a cup of orange juice or a half cup of red pepper will be sufficient to meet Recommended Daily Requirement (RDA) of vitamin C.

Below is a list of foods and beverages to be consumed daily to attain the required 500mg Vitamin C level per day. 

  • One cup Cantaloupe equivalent to (8 ounces) that is 59 mg.
  • One Cup orange juice has 97 mg,
  • One cup of cooked broccoli contains 74mg.
  • Half cup red cabbage has 40mg.
  • Half cup green pepper contains 60mg vitamin C.
  • Half cup red pepper contains 97mg.
  • One medium-size Kiwi has 70mg.
  • One cup of tomato juice has 45 mg.

Below is a list of the fruit are a rich source of vitamin C, such as:

Cantaloupe, citrus fruits, and juices are oranges, kino, sweat lime fruit  (Mausambi in Urdu), and grapefruit.

Kiwi fruit. Mango. Papaya. Pineapple. Strawberries, raspberries, blueberries, cranberries, and watermelon. Last updated on Mar 11, 2021

The list of vegetables that have the highest sources of vitamin C includes:

  • Broccoli, Brussels sprouts, and cauliflower.
  • Green and red peppers, spinach, cabbage, turnip greens, and other leafy green vegetables. Both the potatoes that is sweet and white or brown potatoes.Tomatoes and their juice.
  • Winter squash tends to have thicker skin, which is the store for the winter season (all through the winter). These include butternut, pumpkin, acorn, delicata, Hubbard, and spaghetti squash (name a few more). These include zucchini, yellow, and pattypan squash. Updated on Mar 11, 20

Mahmood Hussain wrote this article for the Baby First website, Facebook, LinkedIn, Twitter, and other social and digital media

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