Vitamin C is an essential nutrient required for the maintenance of skin, blood vessels, bones, and cartilage, and wound healing. Vitamin C also helps protect cells against oxidative stress, which in turn provides protection against certain diseases, including cancer.
Vitamin C, like zinc and vitamin A, also helps support your immune system. Vitamin C also helps your bones and teeth stay strong. It improves the absorption of nonheme iron, the form of iron present in plant-based foods and it’s also necessary to make certain neurotransmitters and for protein metabolism. Your immune system relies on vitamin C, too.
What is Vitamin C?
Vitamin C is a water-soluble, carbohydrate-like substance that is involved in certain metabolic processes of animals. Although most animals can synthesize vitamin C, it is necessary for the diet of some, including humans and other primates, to prevent scurvy. Vitamin C is also called ascorbic acid.
Why is it Important?
Vitamin C is a vital nutrient for health. It helps form and maintains bones, skin, and blood vessels. It is also an antioxidant. Vitamin C occurs naturally in some foods, especially fruits and vegetables. Vitamin C supplements are also available.
Other names for vitamin C include L-ascorbic acid, ascorbic acid, and L-ascorbate. (vitamin c food and drinks)
How does it work?
Vitamin C is required for the proper development and function of many parts of the body. It also plays an important role in maintaining proper immune function.
What are vitamin C’s benefits for the skin?
In short: everything. For one, “vitamin C promotes collagen production, which has the potential to thicken the dermis, diminish fine lines, and is essential for firm, youthful skin,” Wexler says. On top of that, vitamin C is an antioxidant, meaning it protects skin cells from damaging free radicals caused by UV exposure.
It also inhibits melanin production in the skin, which helps to lighten hyperpigmentation and brown spots, even out skin tone, and enhance skin radiance. Finally, “vitamin C helps to repair damage from sun exposure and collagen loss by encouraging healthy cell turnover and regeneration,” says Wexler.
9 Benefits of Vitamin C
1. Boosts immunity
“There is some limited evidence that extra-high doses of vitamin C boost the immune system and help fight off the common cold and other types of infections,” says Ben Tanner, a physician assistant and nutrition expert. An extra-high dose of vitamin C is somewhere around 200 mg. “The evidence is pretty weak, but the benefits of taking some extra vitamin C when you are sick probably outweigh any risks, for almost everyone.”
2. Stress
Stress is one of the most common conditions; thanks to the rushed world we live in. Vitamin C helps a lot in dealing with typical indicators of physical and emotional stress. It also decreases the level of stress hormones.
3. Fat Metabolism
Stomach fat, or abdominal fat, is fatty tissue around or inside the abdominal cavity. For proper fat metabolism, regular intake of Vitamin C is essential. Vitamin C helps in boosting your metabolism and thus, keeps your weight in check.
4. Common cold
There is some controversy about the effectiveness of vitamin C for treating the common cold. However, most research shows that taking 1-3 grams of vitamin C might shorten the course of the cold by 1 to 1.5 days. Taking vitamin C does not appear to prevent colds.
5. Irregular heartbeat (atrial fibrillation)
Taking vitamin C before and for a few days after heart surgery helps prevent irregular heartbeat after heart surgery.
6. High blood pressure
Taking vitamin C along with medicine to lower blood pressure helps lower systolic blood pressure (the top number in a blood pressure reading) by a small amount. But it does not seem to lower diastolic pressure (the bottom number). Taking vitamin C does not seem to lower blood pressure when taken without medicine to lower blood pressure.
7. Sunburn
Taking vitamin C by mouth or applying it to the skin along with vitamin E might prevent sunburn. But taking vitamin C alone does not prevent sunburn.
8. Vitamin C may be good for your skin
Vitamin C can help stimulate collagen production in the skin. Collagen is a protein that provides skin with its structure and stretch. As we age, our body naturally produces less collagen, resulting in wrinkles and fine lines. The topical application of vitamin C may help regenerate lost collagen.
Vitamin C also removes oxidants caused by exposure to ultraviolet radiation, which helps to prevent sun damage. Ultraviolet radiation causes premature aging of the skin, resulting in wrinkles, hyperpigmentation, and skin sagging. Vitamin C also inhibits the production of melanin — a pigment that can cause dark patches on the skin.
9. Helps iron absorption
Not only does vitamin C do a good job on its own, but it can also help other micronutrients do their job too!
Vitamin C helps our bodies to absorb iron – one of the most important minerals for health. Iron is an important component of hemoglobin, which is found in our red blood cells and carries oxygen from our lungs to the rest of our bodies.
How Much Vitamin C Can You Take in a Day?
“Vitamin C dissolves in water and is not stored in the body, so we do need a consistent supply to maintain adequate levels,” says registered dietitian Jillian Greaves. “The recommended daily intake is about 75 mg per day for women and 90 mg per day for men.” For women, you could get more than your daily requirement by eating one kiwi, and men could have half a papaya and call it a day.
How should I take ascorbic acid? (vitamin C)
Use exactly as directed on the label, or as prescribed by your doctor. Do not use in larger or smaller amounts or for longer than recommended.
The recommended dietary allowance of vitamin C (ascorbic acid) increases with age. Follow your healthcare provider’s instructions. You may also consult the Office of Dietary Supplements of the National Institutes of Health or the U.S. Department of Agriculture (USDA) Nutrient Database (formerly “Recommended Daily Allowances”) listings for more information.
Drink plenty of liquids while you are taking ascorbic acid.
The chewable tablet must be chewed before you swallow it.
5 Side effects
1. Kidney stones
Some research shows that vitamin C plays a role in the development of kidney stones. However, the results are conflicting. Research does show that folks who take vitamin C supplements with a pre-existing condition called hyperoxaluria, a condition that happens when there is too much oxalate in the urine, can develop kidney stones.
2. Nutrient Imbalances
Another concern regarding excessive vitamin C intake is that it can impair the body’s ability to process other nutrients.
For example, vitamin C may reduce the levels of vitamin B-12 and copper in the body. The presence of vitamin C can also enhance iron absorption in the body, which could lead to excessively high levels.
3. Iron overload
Vitamin C helps absorb non-heme iron, which is the iron from plant foods like dark leafy green vegetables. In healthy adults, this doesn’t seem to be an issue (in fact, it’s actually a benefit—especially for non-meat eaters who get their iron from plants); however, in folks with a condition called hemochromatosis, which leads to the body storing too much iron, high amounts of vitamin C from supplements can worsen the iron overload and damage the body.
4. Dental erosion
If you take lots of chewable vitamin C tablets, you may experience dental erosion of the enamel. Dental erosion can occur when teeth are exposed to an agent like vitamin C frequently and for a long period of time, and it can lead to damage to the teeth.
5. Insomnia
Taking too much vitamin C in supplement form can affect your sleep. Studies show that adverse side effects of vitamin C supplements include headache, fatigue, sleepiness, and even insomnia. (vitamin c food and drinks)
Uses of Vitamin C 500mg Strip Of 10 Chewable Tablets
For the treatment of vitamin C deficiency.
- To treat scurvy, a disease that is characterized by weakness, anemia, bleeding gums, and blood spots on skin due to lack of Vitamin C in the body.
- As a supplement to boost immunity and fight against flu & seasonal allergies.
Directions for Use of Vitamin C 500mg Strip Of 10 Chewable Tablets
- Take Vitamin C 500 tablet as advised by the doctor.
- Do not consume vitamin supplements more than the stated dose.
Storage and disposal of Vitamin C 500mg Strip Of 10 Chewable Tablets
- Store Vitamin C 500 medicine in a cool and dry place.
- Keep it out of the reach of children and pets.
12 What are the best Vitamin C Food And Drinks
1. Cantaloupe
Half a cup of this yummy melon offers 29mg or 32% of your daily vitamin C needs, making it an excellent source of the nutrient. Enjoy it on its own or change things up with our Cucumber and Cantaloupe Salad with Savory Quinoa Crumble recipe.
2. Kiwifruit
If you’re looking for a healthy snack option or a way to add ‘green’ to your diet, Kiwi fruit is the way to go. Just one kiwi fruit contains up to 84mg of vitamin C, along with other vital vitamins such as vitamin K and E.
3. Mango
Mango, the king of all fruits is also naturally high in vitamin C and beta-carotene and therefore helps in improving immunity as well. It must be noted that green mangoes in particular contain more vitamin C than their orange or yellow counterparts.
4. Grapefruits
Grapefruits are related to oranges, so it’s no surprise they’re also high in vitamin C. One-half of a grapefruit has 45 milligrams of vitamin C, plus fiber, potassium, and plenty of vitamin A.
Grapefruits are fairly sour, although ruby red grapefruits tend to be sweeter. You might want to add a light sprinkle of sugar or another sweetener before you eat them.
5. Strawberry Juice
Strawberries are sweet, juicy, and loaded with vitamin C. One cup of strawberry slices had 98 milligrams. Strawberries are also a very good source of fiber and folate and a good source of potassium and magnesium.
A handful of strawberries makes an excellent snack.
6. Papaya
Papaya is best enjoyed fresh, whether as a salad or in the form of a juice. Half a papaya, if eaten raw, provides a significantly higher amount of Vitamin C than a single orange.
7. Broccoli
When you’re trying to eat healthily, broccoli is going to be your most trustworthy companion. Whether you eat it raw or cooked, you can never go wrong with this green cruciferous vegetable, 100 gm of which packs 132 mg of vitamin C, a whole lot of fiber, and just about 30 calories! It also detoxifies your blood and flushes out harmful stuff. It’s also incredibly versatile and can be used in salads, pizzas, pasta, or simple stir fry or curry recipes.
8. Yellow and Red Bell Peppers
Yellow and red bell peppers are very rich in antioxidants that help in maintaining your eye as well as heart health. Bell peppers also contain high amounts of vitamin C, which increases collagen level & may help to prevent lung cancer too. (vitamin c food and drinks)
9. Guava
Yellow and red fruits are usually credited with having high vitamin content, but guava is a fruit that stands tall as an exception. A single guava fruit, weighing 100 grams, has over 200mg of Vitamin C content (as per the USDA), which is almost twice as high as that in an orange.
10. Yellow and Red Bell Peppers
Yellow and red bell peppers are very rich in antioxidants that help in maintaining your eye as well as heart health. Bell peppers also contain high amounts of vitamin C, which increases collagen level & may help to prevent lung cancer too.
11. Leafy Greens
Leafy green vegetables like spinach are pretty rich in Vitamin C and are also the richest sources of plant nutrients. One 100 gm serving of spinach packs as much as 120 mg of Vitamin C, which is just about enough for a day. Make sure you include some leafy greens in your meals every day, to fulfill your daily Vitamin C requirement. For simplicity, follow the red, green, yellow rule, which pretty much includes all Vitamin C-rich foods, including bell peppers (red and green), green leafy veggies, and colored fruits like lemon and lime. (vitamin c food and drinks)
12. Cauliflower
Cauliflower is hardly anyone’s favorite vegetable, but it’s highly nutritious, as it is rich in fiber and Vitamin C. One cup of finely diced cauliflower contains 45 mg of Vitamin. Vegetables are widely consumed in India and are also a rich source of Vitamin K and folate.
How to use Vitamin C Tablet, Chewable
Take this vitamin by mouth with or without food, usually 1 to 2 times daily. Follow all directions on the product package, or take as directed by your doctor.
If you are taking the extended-release capsules, swallow them whole. Do not crush or chew extended-release capsules or tablets. Doing so can release all of the drugs at once, increasing the risk of side effects. Also, do not split extended-release tablets unless they have a score line and your doctor or pharmacist tells you to do so. Swallow the whole or split tablet without crushing or chewing. Take this product with a full glass of water (8 ounces/240 milliliters) unless your doctor directs you otherwise.
If you are taking the wafers or chewable tablets, chew them thoroughly and then swallow. If you are taking the lozenges, place the lozenge in your mouth and allow it to slowly dissolve. (vitamin c food and drinks)
If you are taking the powder, mix it thoroughly in the proper amount of liquid or soft food and stir well. Take all of the mixtures right away. Do not prepare a supply for future use. If you are using the liquid form of this vitamin, carefully measure the dose using a special measuring device/spoon. Do not use a household spoon because you may not get the correct dose.
Dosage is based on your medical condition and response to treatment.
Use this vitamin regularly to get the most benefit from it. To help you remember, take it at the same time(s) each day.
If you think you may have a serious medical problem, seek immediate medical attention.
When do I use vitamin C?
While some active ingredients can only be used at night, vitamin C can be used during the day. In fact, it’s usually recommended for daytime use because of its free radical protection, something your skin generally needs more of during the day due to pollution and UV rays.
Humphrey says the best way to use it is to apply a few drops of vitamin C serum on freshly cleansed skin every morning, followed by moisturizer and broad-spectrum sunscreen. “Because vitamin C has a reservoir effect, using it once a day is sufficient as it will have an effect on your skin for up to 24 hours,” says Humphrey. (vitamin c food and drinks)
How does vitamin C benefit the skin?
1. Vitamin C fights free radicals
Sunlight, stress, pollution, UV rays, and other environmental aggressors create free radicals in the skin that damage the dermis (the skin tissue that gives your skin its elasticity and strength), moisture barrier, cell functioning, and the skin’s texture and color. Vitamin C is an antioxidant that attacks and neutralizes these free radicals and protects the skin against environmental aggressors.
2. It’s hydrating
Magnesium ascorbyl phosphate, one of the main vitamin C derivatives used in skincare, has been shown to have a hydrating effect on the skin. It decreases transepidermal water loss, allowing your skin to better retain moisture.
3. It’s brightening
Vitamin C can help fade pigmentation (more on this below!) and smooth the skin’s surface to reduce dullness. This gives skin a youthful glow.
4. Vitamin C reduces dark spots and hyperpigmentation
The brightening properties of vitamin C also extend to fading dark spots and lightening hyperpigmentation. Vitamin C inhibits the pathway of abnormal production of skin pigments (melanin) to even out the skin tone and lightens dark spots, sun spots, acne scars, blemishes, and hyperpigmentation due to melasma. (vitamin c food and drinks)
5. It may help soothe sunburns
Vitamin C is also helpful in lightening unwanted brown spots and post-inflammatory hyperpigmentation, or decreasing brown discoloration by blocking the pathway of pigment synthesis, according to both Herrmann and Guanche.
6. Reduces Inflammation
A natural anti-inflammatory ingredient, vitamin C can also help to reduce redness and inflammation of the skin which can develop in conjunction with a variety of skin conditions including acne, sensitivity, or psoriasis. By this same mechanism, vitamin C is also thought to promote the healing of the skin and help improve the appearance of acne scarring or other surface imperfections.
Also read: How to Use Vitamin E Capsules On Your Face
Best Vitamin C Tablets In India 2021
Best Vitamin C Tablets Vitamin C Strength Quantity Price
MOUNTAINOR Vitamin C Capsules 1000 mg 90 Capsules Rs. 379
Now Foods Vitamin C-1000 Tablets 1000 mg 250 Tablets Rs. 2029
Fast&Up NAC + Vitamin C Tablets 40 mg 20 Tablets Rs. 290
Eucee Vitamin C Chewable Tablet 500 mg 120 Tablets Rs. 360
Fast&UP Vitamin C Tablets 1000 mg 20 Tablets Rs. 299
Boldfit Vitamin C Complex 1000mg tablets 1000 mg 60 Tablets Rs. 199
Carbamide Forte Natural Vitamin C Tablets 1000 mg 120 Tablets Rs. 499
Naturyz Double Strength Natural Vitamin C 500 mg 60 Tablets Rs. 239
HealthKart Vitamin C Capsules 500 mg 60 Tablets Rs. 240
Himalayan Organics Vitamin C 1000mg Tablets 1000 mg 120 Tablets Rs. 599
Also read: 7 Healthy Foods That Are High In Vitamin D