Vitamin C, also known as Ascorbic acid is an antioxidant compound that is used to neutralise harmful free radicals in our body. Free radicals are formed when our body converts food into energy and can cause rapid aging of our body. We are also exposed to free radicals through cigarette smoke, pollution and ultraviolet light from the sun etc
Vit-C is a vitamin and our body cannot store or produce it by itself. Hence Vit-C needs to be replenished routinely through the food we eat. It is important for our skin, bones, and connective tissues. Vitamin C is required for the biosynthesis of collagen, a kind of protein that is used to heal wounds and also build connective tissues such as cartilages, tendons, ligaments etc. It also helps our body to absorb iron and improve the immunity
All citrus fruits, tomatoes, potatoes, red and green peppers, kiwifruit, broccoli, strawberries etc are rich in Vit-C. The vitamin C content in food may be reduced when vegetables/fruits are cut and washed as Ascorbic acid is water-soluble. Prolonged cooking/heat and storage also can reduce the Vit-C content in the food.
It is advised for heavy smokers to include Vit – C rich food or even supplements because of the oxidative stress due to the free radicals in their body. The recommended daily allowance for Vit C is 65 to 100 milligrams for a grown-up adult. Too much dietary Vit-C is unlikely to be harmful, however, megadoses of Vit-C could cause diarrhea & nausea