{"id":449,"date":"2021-10-15T12:50:57","date_gmt":"2021-10-15T12:50:57","guid":{"rendered":"https:\/\/medinaz.com\/blog\/?p=449"},"modified":"2022-01-04T06:46:49","modified_gmt":"2022-01-04T06:46:49","slug":"vitamin-c-benefits-sources-daily-requirements-deficiency-treatment","status":"publish","type":"post","link":"https:\/\/medinaz.com\/blog\/2021\/10\/15\/vitamin-c-benefits-sources-daily-requirements-deficiency-treatment\/","title":{"rendered":"Vitamin C benefits, sources, daily requirements, deficiency, treatment"},"content":{"rendered":"\n<p>Vitamin C is also commonly known as <strong>ascorbic acid<\/strong> and\u00a0ascorbate. It is a vitamin found in various foods and even sold as a dietary supplement.\u00a0Lets discuss about the vitamin c benefits, sources, deficiency and treatment.<\/p>\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_55 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<p class=\"ez-toc-title\">Table of Contents<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-69e12a4646749\"><span class=\"\"><span style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-69e12a4646749\"  aria-label=\"Toggle\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/medinaz.com\/blog\/2021\/10\/15\/vitamin-c-benefits-sources-daily-requirements-deficiency-treatment\/#Fun_facts_of_vitamin_C\" title=\"Fun facts of vitamin C\">Fun facts of vitamin C<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/medinaz.com\/blog\/2021\/10\/15\/vitamin-c-benefits-sources-daily-requirements-deficiency-treatment\/#Vitamin_C_benefits_in_out_diet\" title=\"Vitamin C benefits in out diet\">Vitamin C benefits in out diet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/medinaz.com\/blog\/2021\/10\/15\/vitamin-c-benefits-sources-daily-requirements-deficiency-treatment\/#What_are_the_main_sources_of_vitamin_C\" title=\"What are the main sources of vitamin C ?\">What are the main sources of vitamin C ?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/medinaz.com\/blog\/2021\/10\/15\/vitamin-c-benefits-sources-daily-requirements-deficiency-treatment\/#Vitamin_C_daily_requirements\" title=\"Vitamin C daily requirements\">Vitamin C daily requirements<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/medinaz.com\/blog\/2021\/10\/15\/vitamin-c-benefits-sources-daily-requirements-deficiency-treatment\/#Vitamin_C_deficiency_symptoms\" title=\"Vitamin C deficiency symptoms:\">Vitamin C deficiency symptoms:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/medinaz.com\/blog\/2021\/10\/15\/vitamin-c-benefits-sources-daily-requirements-deficiency-treatment\/#Vitamin_C_deficiency_in_child\" title=\"Vitamin C deficiency in child\">Vitamin C deficiency in child<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/medinaz.com\/blog\/2021\/10\/15\/vitamin-c-benefits-sources-daily-requirements-deficiency-treatment\/#Vitamin_C_deficiency_treatment\" title=\"Vitamin C deficiency treatment\">Vitamin C deficiency treatment<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/medinaz.com\/blog\/2021\/10\/15\/vitamin-c-benefits-sources-daily-requirements-deficiency-treatment\/#What_is_the_prognosis_of_Vitamin_C_deficiency\" title=\"What is the prognosis of Vitamin C deficiency??\">What is the prognosis of Vitamin C deficiency??<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/medinaz.com\/blog\/2021\/10\/15\/vitamin-c-benefits-sources-daily-requirements-deficiency-treatment\/#How_to_prevent_Vitamin_C_deficiency\" title=\"How to prevent Vitamin C deficiency?\">How to prevent Vitamin C deficiency?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/medinaz.com\/blog\/2021\/10\/15\/vitamin-c-benefits-sources-daily-requirements-deficiency-treatment\/#What_will_happen_if_you_take_too_much_vitamin_C\" title=\"What will happen if you take too much vitamin C?\">What will happen if you take too much vitamin C?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/medinaz.com\/blog\/2021\/10\/15\/vitamin-c-benefits-sources-daily-requirements-deficiency-treatment\/#Takeaway\" title=\"Takeaway:\">Takeaway:<\/a><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"Fun_facts_of_vitamin_C\"><\/span>Fun facts of vitamin C<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul><li>70% of Vitamin C and its benefits is lost in the process of cooking.<\/li><li>Humans cannot synthesize our own vitamin C. So consumption of vitamin C is necessary for human survival.&nbsp;<\/li><\/ul>\n\n\n\n<h2><span class=\"ez-toc-section\" id=\"Vitamin_C_benefits_in_out_diet\"><\/span>Vitamin C benefits in out diet<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Vitamin C has important functions like:<\/strong><\/p>\n\n\n\n<ul><li>It helps in <strong>wound healing<\/strong> as vitamin C is required to make <strong>connective tissue<\/strong> which binds the body cells together.<\/li><li>Vitamin C helps in <strong>absorption of iron<\/strong> in the small intestines during digestion.<\/li><li>It helps in building strong <strong>bones<\/strong> and <strong>teeth<\/strong><\/li><li>Vitamin C is required for the <strong>production of blood<\/strong> and the <strong>walls of blood vessels<\/strong><\/li><li>It is also required for the <strong>building and maintenance of the skin and lining of the digestive system<\/strong>.<\/li><li>It helps <strong>vitamin E<\/strong> in role as antioxidants to prevent cell ageing<\/li><li>Helps <strong>absorb calcium<\/strong> and <strong>iron<\/strong> from food<\/li><\/ul>\n\n\n\n<h2><span class=\"ez-toc-section\" id=\"What_are_the_main_sources_of_vitamin_C\"><\/span>What are the main sources of vitamin C ?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vitmin C is found in many variety of fruit and vegetables like<\/p>\n\n\n\n<ul><li>Amla (indian Gooseberry- 700 mg\/100 g)<\/li><li>Citrus fruit like orange (1 large orange = 82 mg)<\/li><li>Yellow bell Peppers (1 medium size= 341 mg)<\/li><li>Strawberries (1 cup = 85 mg)<\/li><li>Kiwi (1 cup = 64 mg)<\/li><li>Mango (1 cup = 22mg)<\/li><li>Blackcurrants (100 g of fresh currants = 300% of daily recommended value of vitamin c<\/li><li>Broccoli (1 cup = 132 mg)<\/li><li>Papaya (1 small = 96 mg)<\/li><li>Brussels sprouts (1 cup = 74 mg)<\/li><li>Guava , lime,<\/li><li>Lemon ( 100 gm = 31 mg)<\/li><\/ul>\n\n\n\n<p>Vitamin C cannot be stored in the body, so you need it in your diet every day.<\/p>\n\n\n\n<h2><span class=\"ez-toc-section\" id=\"Vitamin_C_daily_requirements\"><\/span>Vitamin C daily requirements<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Adults aged 19 to 64 need<strong> 40mg<\/strong> of vitamin C a day.<\/p>\n\n\n\n<p>You should be able to get all the vitamin C you need from your daily diet.<\/p>\n\n\n\n<p>In adults, primary vitamin C deficiency is usually due to inadequate diet.<\/p>\n\n\n\n<p>Symptoms of vitamin C deficiency may develop after weeks to months of vitamin C depletion i..e <strong>below 10 mg\/day<\/strong>. Lack of vitamin C can lead to&nbsp;<a href=\"https:\/\/www.nhs.uk\/conditions\/scurvy\/\"><strong>scurvy<\/strong><\/a><\/p>\n\n\n\n<h2><span class=\"ez-toc-section\" id=\"Vitamin_C_deficiency_symptoms\"><\/span><strong>Vitamin C deficiency symptoms:<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul><li>Fatigue<\/li><li>Malaise<\/li><li>Swollen and bleeding gums<\/li><li>loosening or loss of teeth<\/li><li>Weight loss<\/li><li>Petechiae<\/li><li>Ecchymoses<\/li><li>Purpura<\/li><li>Poor wound healing<\/li><li>Bulbar conjunctival hemorrhage.<\/li><li>Hyperkeratosis<\/li><li>Corkscrew hairs i.e coiled hair<\/li><li>Depression<\/li><li>Bleeding into joints, causing severe joint pains.<\/li><li>Iron deficiency anemia can also occur due to increased bleeding and decreased non-heme iron absorption secondary to low vitamin C intake.<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" width=\"700\" height=\"700\" src=\"https:\/\/medinaz.com\/blog\/wp-content\/uploads\/2021\/10\/Vitamin-C-def.jpg\" alt=\"Vitamin C deficiency Signs &amp; Symptoms\" class=\"wp-image-458\" srcset=\"https:\/\/medinaz.com\/blog\/wp-content\/uploads\/2021\/10\/Vitamin-C-def.jpg 700w, https:\/\/medinaz.com\/blog\/wp-content\/uploads\/2021\/10\/Vitamin-C-def-300x300.jpg 300w, https:\/\/medinaz.com\/blog\/wp-content\/uploads\/2021\/10\/Vitamin-C-def-150x150.jpg 150w, https:\/\/medinaz.com\/blog\/wp-content\/uploads\/2021\/10\/Vitamin-C-def-370x370.jpg 370w, https:\/\/medinaz.com\/blog\/wp-content\/uploads\/2021\/10\/Vitamin-C-def-45x45.jpg 45w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><figcaption><strong><span class=\"has-inline-color has-black-color\">Vitamin C deficiency Signs &amp; Symptoms<\/span><\/strong><\/figcaption><\/figure>\n\n\n\n<h2><span class=\"ez-toc-section\" id=\"Vitamin_C_deficiency_in_child\"><\/span><strong>Vitamin C deficiency in child<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul><li>Irritability<\/li><li>Pain during movement<\/li><li>Anorexia<\/li><li>Slowed growth.<\/li><\/ul>\n\n\n\n<p>In infants and children, bone growth is impaired, and bleeding and anemia may occur. Vitamin C deficiency can cause pain and tenderness in knees and legs. This is due to subperiosteal hemorrhage, which can cause \u201c <strong>Pseudo-paralysis<\/strong>\u201d. Specially in children. If Left untreated, scurvy is fatal<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" width=\"630\" height=\"630\" src=\"https:\/\/medinaz.com\/blog\/wp-content\/uploads\/2021\/10\/Vitamin-C-deficiency-in-Child.jpg\" alt=\"Vitamin C deficiency in Child\" class=\"wp-image-457\" srcset=\"https:\/\/medinaz.com\/blog\/wp-content\/uploads\/2021\/10\/Vitamin-C-deficiency-in-Child.jpg 630w, https:\/\/medinaz.com\/blog\/wp-content\/uploads\/2021\/10\/Vitamin-C-deficiency-in-Child-300x300.jpg 300w, https:\/\/medinaz.com\/blog\/wp-content\/uploads\/2021\/10\/Vitamin-C-deficiency-in-Child-150x150.jpg 150w, https:\/\/medinaz.com\/blog\/wp-content\/uploads\/2021\/10\/Vitamin-C-deficiency-in-Child-370x370.jpg 370w, https:\/\/medinaz.com\/blog\/wp-content\/uploads\/2021\/10\/Vitamin-C-deficiency-in-Child-45x45.jpg 45w\" sizes=\"(max-width: 630px) 100vw, 630px\" \/><figcaption><strong><span class=\"has-inline-color has-black-color\">Vitamin C deficiency in Child<\/span><\/strong><\/figcaption><\/figure>\n\n\n\n<h2><span class=\"ez-toc-section\" id=\"Vitamin_C_deficiency_treatment\"><\/span>Vitamin C deficiency treatment<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>It cannot be made by the human body and so it is important to have diet rich in vitamin C.<\/p>\n\n\n\n<p>If Left untreated, <strong>scurvy <\/strong>is fatal so it is important to treat it.<\/p>\n\n\n\n<p><strong>Treatment for Scurvy in adults include:<\/strong><\/p>\n\n\n\n<p>Ascorbic acid <strong>100 to 500 mg<\/strong> orally <strong>3 times a day for 1-2 weeks<\/strong> or until signs disappear. This has to be followed by diet rich in vitamin C to main daily recommended intake.<\/p>\n\n\n\n<h2><span class=\"ez-toc-section\" id=\"What_is_the_prognosis_of_Vitamin_C_deficiency\"><\/span>What is the prognosis of Vitamin C deficiency??<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Once the treatment is started, symptoms start to improve quickly within days or weeks. However, chronic gingivitis with extensive subcutaneous hemorrhage may persists longer.<\/p>\n\n\n\n<h2><span class=\"ez-toc-section\" id=\"How_to_prevent_Vitamin_C_deficiency\"><\/span>How to prevent Vitamin C deficiency?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Women<\/strong> should take Vitamin C <strong>75 mg<\/strong> orally once a day<\/p>\n\n\n\n<p><strong>Men <\/strong>should take <strong>90 mg<\/strong> orally once a day to prevent vitamin C deficiency.<\/p>\n\n\n\n<p><strong>Smokers<\/strong> should consume an <strong>additional<\/strong> <strong>35 mg\/day<\/strong>. Five servings of most fruits and vegetables (recommended daily) provide&nbsp;&gt;&nbsp;200 mg of vitamin C.<\/p>\n\n\n\n<h2><span class=\"ez-toc-section\" id=\"What_will_happen_if_you_take_too_much_vitamin_C\"><\/span><strong>What will happen if you take too much vitamin C?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Taking large amounts (more than 1,000mg per day) of vitamin C can cause:<\/p>\n\n\n\n<p>Stomach pain,<\/p>\n\n\n\n<p>Diarrhea<\/p>\n\n\n\n<p>flatulence<\/p>\n\n\n\n<p>These symptoms will disappear once you stop taking vitamin C supplements.<\/p>\n\n\n\n<h2><span class=\"ez-toc-section\" id=\"Takeaway\"><\/span>Takeaway:<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vitamin C is a water soluble vitamin and our body does not produce it. Source of vitamin C is primarily from our daily food intake. Deficiency of vitamin C can cause scurvy which needs to be treated with nutritious diet and vitamin C supplements.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Vitamin C is also commonly known as ascorbic acid and\u00a0ascorbate. It is a vitamin found in various foods and even sold as a dietary supplement.\u00a0Lets discuss about the vitamin c benefits, sources, deficiency and treatment. Fun facts of vitamin C 70% of Vitamin C and its benefits is lost in the process of cooking. Humans<\/p>\n","protected":false},"author":1,"featured_media":452,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"ub_ctt_via":""},"categories":[93],"tags":[48,60,94,95],"featured_image_src":"https:\/\/medinaz.com\/blog\/wp-content\/uploads\/2021\/10\/Vitamin-C.jpg","author_info":{"display_name":"Medinaz Academy","author_link":"https:\/\/medinaz.com\/blog\/author\/medinaz-blog-admin\/"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Vitamin C benefits, sources, daily requirements, deficiency, treatment -<\/title>\n<meta name=\"description\" content=\"Vitamin C benefits, vitamin C sources, Vitamin C daily requirements, Vitamin C deficiency signs &amp; symptoms, treatment of Vit C def. 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