Vitamin C is necessarily required for maintaining the well being of an organism. It is crucial for the normal growth of many body tissues especially collagen. It is also required to strengthen our teeth and bones. It also aids protein metabolism. Moreover, it also regulates the normal functioning of the immune system. Vitamin C is also a natural antihistamine, and it can help control allergies. Foods rich in Vitamin-C i.e. citrus fruits are often recommended to fortify one’s immune system and avoid infections. The Institute of Medicine recommends a daily intake of 75 to 90 milligrams of vitamin C.
Below are mentioned some rich sources of vitamin C,
- Broccoli contains 81 mg of vitamin C and is also a rich source of calcium, fiber, potassium, vitamins A and K and various antioxidants.
- Cauliflower contains about 50 mg of vitamin C.
- Half a Grapefruit has 45 mg of vitamin C. Grapefruit also contains fiber, potassium, and vitamin A.
- Kiwifruit contains about 60 mg of vitamin C.
- Red sweet peppers — a single pepper contains 150 mg of vitamin C.
- Strawberries — One cup of strawberry slices has 98 mg of the nutrient. Strawberries are also rich in fiber, folate, magnesium, and potassium.
Aside from the uncountable benefits that vitamin C offers, a recent study claimed that vitamin C can also boost our brain health and improve the cognitive functioning of our body.
The Brain is one of the most crucial parts of our body whose normal functioning accounts for the sustenance of life. Right nutrients are essential for its health and working. A study at the University of Manchester has declared folate, vitamin B12, C, and D to be the right nutrients for the Brain.
Recently, an Australian research effort declared that the level of vitamin C correlates with markers for cognitive and metabolic health.
This CHALICE cohort study involved several participants who were asked to complete a number of dietary and health-related assessments. These assessments served as a mean to evaluate their dietary and fasting plasma vitamin C concentrations.
The assessments concluded that 62% of the individuals, dominantly males, had an adequate amount of vitamin C in concentration. The results also suggested that the individuals with the highest blood concentrations of plasma vitamin C experience cognitive impairment at least. It was further revealed that vitamin C served as a basis for the development of neurons.
For a detailed analysis, two groups of participants were made. One group constitutes healthy beings and the other included cognitively impaired patients, like those diagnosed with Alzheimer’s and other forms of dementia. The level of vitamin C was assessed in diet and plasma. The assessment was carried out by several activities including cognition tests like the Mini-Mental-State-Examination (MMSE). The individuals subjected to experimentation were asked to take such tests and the ones showing better performances were considered to have higher blood serum vitamin C levels.
Other studies also showed that vitamin C is linked to healthy brain and nerve functioning. In addition, vitamin C also promotes the production of serotonin and noradrenaline/norepinephrine. These two hormones regulate mood and protect the body against health hazards such as asthma, cancer, heart disease, high blood pressure, macular degeneration, and osteoarthritis.
It is also attributed to powerful antioxidant characteristics. It protects the cells from damage, repairs damaged tissues, heals wounds, and boosts the optical immunity of an individual.
Researchers suggest a reasonable intake of Vitamin C daily because it regulates not only the physical but the mental health also. Cooking or processing of foods may alter their nutritional content thus they are advised to be taken in raw and fresh form. Similarly, the foods mentioned above should be taken in the same way to impart maximum nutrition.