Vitamin C: How is it important for Body?
If you’ve wondered how VITAMIN C is important for your body & where you can get this, then here some facts for you…
Everyone knows vitamins play a crucial role in the health & development of our body. They are a class of organic compounds that are required by the body in very small amounts. Moreover, they do not yield energy but enable the body to use other nutrients.
Since the body is generally unable to synthesize them (at least in sufficient amounts) they must be provided by food.
Human, monkey, guinea pig bats & several birds are perhaps the only species known to require vitamin C in their diet.
Vitamin C also known as L-ascorbic acid is a water-soluble vitamin and It is the most sensitive of all vitamins to heat.
Why we need vitamin C for our body?
The chief biologic function of it is as a water-soluble reducing agent which means as an electron donor.
Vitamin C is a potent antioxidant and has been shown to regenerate other antioxidants within the body, including alpha-tocopherol (vitamin E).
Although it plays an important role in tissue oxidation. As such, it is required for the maintenance of normal connective tissue and wound healing.
it is also needed for the remodeling of bone, because of the presence of collagen in the organic matrix. it is also involved in protein synthesis.
Other putative biochemical uses of vitamin C include a role in antioxidant protection, thyroxin synthesis, amino acid metabolism, strengthening resistance to infection, and aiding in the absorption of iron.
Click Here to know more about Importance of Water in Body.
A number of other metabolic reactions require vitamin C to act as a cofactor; notable among those is the synthesis of epinephrine from tyrosine, and the synthesis of the bile acids.
The work of Nobel Laureate Linus Pauling has inspired public interest in the megadoses of this vitamin to prevent the infection of the virus responsible for the common cold, research on this topic over the past 20 years has offered conflicting results.
From where & how much vitamin C we get ?
The main dietary sources of vitamin C are fresh fruits and green leafy vegetables. Traces of it occur in fresh meat and fish but scarcely in cereals. Also, Germinating pulses contain a good amount. The estimated requirement for it is 90 mg per day for adults. The normal body when fully saturated contains about 5 g of it.
Here, some best 15 sources of Vitamin C
|Natural sources||Per 100gm of quantity|
|Kakadu Plum||7000 mg|
|Acerola Cherry||1,677.6 mg|
|Indian gooseberry (Amla)||600 mg|
|Rose Hips||426 mg|
|Green Chili Peppers||242 mg|
|Dried Lychee||183 mg|
|Fresh Thyme||160.1 mg|
|Sweet Yellow Peppers capsicum||159.61 mg|
|Mustard Spinach||130 mg|
|Lemon with peel||129 mg|