1. Boosts Immunity<\/strong><\/p>\n\n\n\n Vitamin C is a strong\nantioxidant that can strengthen the body’s defense against diseases.\nAntioxidants protect human cells from harmful molecules called free radicals.\nAccumulation of these free radicals causes oxidative stress which is linked to\nseveral chronic diseases. Vitamin C also enhances the regeneration of\nlymphocytes (white blood cells) which help protect the body against infections.\nStudies have found that low Vitamin C levels in the body increase the risk of\ninfections. <\/p>\n\n\n\n Did you know<\/strong>: In India, around 25% of the population constantly suffers from cold, cough and sore throat [2].<\/p>\n\n\n\n 2. Promotes Absorption of Iron<\/strong><\/p>\n\n\n\n Iron is an important mineral which is essential for the synthesis of red blood cells and oxygen transportation throughout the body. Ascorbic acid (Vitamin C) captures non-heme iron and stores it in the body after converting it to a more easily absorbable ferrous ion form. This is especially useful for vegetarians as plant source iron is not bioavailable i.e. our body cannot absorb and utilize it. Vitamin C boosts iron absorption and helps reduce the risk of anemia.<\/p>\n\n\n\n Did you know:<\/strong> 53% of Indian adult women and 23% of Indian adult men suffer from anemia that occurs due to iron deficiency [3].<\/p>\n\n\n\n 3. Helps Maintain Skin Elasticity<\/strong><\/p>\n\n\n\n Collagen provides strength and elasticity to the skin. Vitamin C promotes collagen synthesis and acts as a co-factor for the enzymes proline and lysine hydroxylases that give stability to the collagen structure. A co-enzyme is a non-protein compound that is essential for the functioning of the enzyme. In the absence of Vitamin C, enzymes proline and lysine hydroxylases will be unable to stabilize the collagen structure. Thus, Vitamin C helps in maintaining the structure and elasticity of the skin. <\/p>\n\n\n\n Did you know:<\/strong> 27.9% Indian men and 36.7% Indian women have reported sensitive skin. People with sensitive skin are 3x more likely to suffer from dermatosis [4].<\/p>\n\n\n\n 4. Prevents Age-related Memory and Cognitive Function Decline<\/strong><\/p>\n\n\n\n Ageing causes a decline in\nthe body’s ability to think and memorize. This is commonly known as dementia.\nResearchers have found that inflammation and oxidative stress due to free\nradical damage near the central nervous system \u2013 brain, spine, and nerves, increase Did you know:<\/strong> <\/em>India would have an estimated 7.5 million dementia and Alzheimer\u2019s patients by 2030 [5].<\/p>\n\n\n\n Since our body is unable to synthesize Vitamin C, adequate intake of Vitamin C rich foods like citrus fruits and vegetables is essential. With today’s fast paced life and processed food products, maintaining an adequate intake of Vitamin C becomes difficult.<\/p>\n\n\n\n 5 signs and symptoms you should look out for Vitamin C deficiency<\/strong><\/p>\n\n\n\n 1. Dry, Damaged and Bumpy Skin<\/strong><\/p>\n\n\n\n With a low intake of\nVitamin C, our skin is susceptible to oxidative damage. Also, there is a decline\nin the synthesis of collagen. The outer layer of skin, called the epidermis,\nstarts to deteriorate. This also causes easy bruising due to thinning of the\nepidermis and rupturing of blood vessels under the skin. These are the obvious\nfirst signs and symptoms of Vitamin C deficiency. Prolonged deficiency can also\ncause slower wound healing and reopening of wounds.<\/p>\n\n\n\n 2. Bleeding Gums<\/strong><\/p>\n\n\n\n Inflammation and weakening of gums are one of the most common signs of Vitamin C deficiency. The blood vessels in gums bleed more easily and frequently due to weakened tissue. This also leads to calcification of the inner layer of teeth and eventually the teeth can fall due to weak gum tissue holding it in place. <\/p>\n\n\n\n 3. Frequent Illness and Infections<\/strong><\/p>\n\n\n\n Deficiency of Vitamin C\nleads to lower production of lymphocytes (white blood cells) which are\nresponsible for the body’s innate immunity. A lower number of lymphocytes means\nthat the body is unable to kill invading disease causing pathogens effectively.\nThis increases the risk of infections and frequent illness. A Compromised\nimmune system may lead to further bodily complications which could also become\nchronic. <\/p>\n\n\n\n 4. Prolonged Iron Deficiency Anemia<\/strong><\/p>\n\n\n\n Low levels or absence of\nVitamin C in the body causes iron from dietary intake to go unused. The body\nrequires Vitamin C to convert iron to a more absorbable and usable ferrous ion\nform. Since the body is unable to absorb iron, it causes anemia. Signs of iron\ndeficiency anemia include fatigue, paleness, difficulty in breathing during\nexercise, headache, unhealthy skin, hair, and nails. It is advisable to check\nyour Vitamin C levels if iron deficiency persists for a long time.<\/p>\n\n\n\n 5. Weak Bones<\/strong><\/p>\n\n\n\n Vitamin C plays an important\nrole in bone formation. The deficiency of Vitamin C can increase the rate of\nbone loss. A low level of Vitamin C has also been linked to increased risk of\nosteoporosis and frequent fractures. Children are especially at a higher risk\nas their skeletons are growing and developing. <\/p>\n\n\n\n Foods with High Vitamin C content<\/strong><\/p>\n\n\n\n The recommended daily intake of Vitamin C as per the Indian Council of Medical Research is 40 mg per day for both men and women.<\/p>\n\n\n\n Below are the common 6 dietary sources of Vitamin C:<\/p>\n\n\n\n 1. Citrus fruits<\/strong><\/p>\n\n\n\n Citrus fruits are the most\ncommon source of Vitamin C with oranges being the most popular one. 100 g of\norange contains about 53.2 mg of Vitamin C. Other citrus fruits rich in Vitamin\nC are Sweet lemons (mosambi) with 53 mg of Vitamin C per 100 g and Lime (nimbu)\nwith 29.1 mg of Vitamin C per 100 g.<\/p>\n\n\n\n 2. Bell Peppers<\/strong><\/p>\n\n\n\n Yellow, red and green bell peppers are a powerhouse of Vitamin C with 242.5 mg per 100 g. Adding bell peppers to your salad will make sure to kick in enough Vitamin C daily.<\/p>\n\n\n\n 3. Broccoli<\/strong><\/p>\n\n\n\n Unknown to many, broccoli\nhas more Vitamin C than an orange with about 89.2 mg per 100 g serving. It is\nbest to consume broccoli with a salad to ensure you retain most of the\nnutritional value.<\/p>\n\n\n\n 4. Papaya<\/strong><\/p>\n\n\n\n Fresh cut papaya can give you enough Vitamin C in just one cup. Every 100 g of papaya contains 60 mg of Vitamin C.<\/p>\n\n\n\n 5. Tomatoes<\/strong><\/p>\n\n\n\n Cooked or eaten raw in a\nsalad, tomatoes are packed with multiple vitamins and provitamins. 100 g of raw\ncut tomatoes contain about 14 mg of Vitamin C.<\/p>\n\n\n\n 6. Strawberry <\/strong><\/p>\n\n\n\n This delicious berry is known to contain 58.8 mg of Vitamin C per 100 g serving.<\/p>\n\n\n\n In case you are unable to consume enough Vitamin C from dietary intake alone, supplementing Vitamin C with dietary supplement capsules or tablets could also be a good option.<\/p>\n\n\n\n In Conclusion…<\/strong> <\/p>\n\n\n\n Vitamin C is one of the most important nutrients that is involved in numerous bodily functions like immunity, collagen synthesis, protection from free radical damage, etc. Our body is unable to synthesize Vitamin C and must rely solely on dietary intake. Unfortunately, more than 45% of Indians are deficient in Vitamin C and are unable to fulfill the same with their regular diets. Proactively including Vitamin C rich foods in your daily diet or supplementing with Vitamin C dietary supplements is a wise decision to combat signs and symptoms of Vitamin C deficiency. <\/p>\n\n\n\n #ShareIfYouCare #RepublicOfDeficiency<\/strong><\/p>\n\n\n\n Sources<\/strong> Vitamins, including Vitamin C, are organic compounds which exist in living things and are made up of Carbon, Hydrogen, and Oxygen. Vitamin C is water-soluble, and our body does not store it and relies solely on dietary intake for maintaining adequate levels. Unfortunately, Vitamin C deficiency is highly prevalent across India. In a recent study […]<\/p>\n","protected":false},"author":1,"featured_media":1637,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":""},"categories":[1,25],"tags":[70,102,167,193,194],"acf":[],"featured_image_src":"https:\/\/www.truebasics.com\/blog\/wp-content\/uploads\/2020\/01\/blog-inforgaphic-7-2.jpg","featured_image_src_square":"https:\/\/www.truebasics.com\/blog\/wp-content\/uploads\/2020\/01\/blog-inforgaphic-7-2.jpg","author_info":{"display_name":"admin","author_link":"https:\/\/www.truebasics.com\/blog\/author\/admin\/"},"_links":{"self":[{"href":"https:\/\/www.truebasics.com\/blog\/wp-json\/wp\/v2\/posts\/1443"}],"collection":[{"href":"https:\/\/www.truebasics.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.truebasics.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.truebasics.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.truebasics.com\/blog\/wp-json\/wp\/v2\/comments?post=1443"}],"version-history":[{"count":0,"href":"https:\/\/www.truebasics.com\/blog\/wp-json\/wp\/v2\/posts\/1443\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.truebasics.com\/blog\/wp-json\/wp\/v2\/media\/1637"}],"wp:attachment":[{"href":"https:\/\/www.truebasics.com\/blog\/wp-json\/wp\/v2\/media?parent=1443"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.truebasics.com\/blog\/wp-json\/wp\/v2\/categories?post=1443"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.truebasics.com\/blog\/wp-json\/wp\/v2\/tags?post=1443"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}s<\/s>\nthe risk of dementia. The strong antioxidant action of Vitamin C helps prevent\nfree radical damage and protects memory and cognition. Low levels of Vitamin C\nhave been linked to impaired cognitive function while a high intake of Vitamin\nC from food or supplements have shown a positive protective effect on memory\nand thinking. <\/p>\n\n\n\n![\"\"](\"https:\/\/www.truebasics.com\/blog\/wp-content\/uploads\/2020\/01\/blog-inforgaphic-10-1.jpg\")
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[1] Ravindran RD, Vashist P, Gupta SK, Young IS, Maraini G, Camparini M, et al. Prevalence and risk factors for Vitamin C deficiency in North and South India: A two centre population based study in people aged 60 years and over. PLoS One 2011; 6 : e28588
[2] Immunity and India-India Fit Report 2019, GOQii,
[3] National Family Health Survey-4, 2015-16
[4] Emilie Brenaut, Laurent Misery, Charles Taieb, Sensitive Skin in the Indian Population: An Epidemiological Approach, Front Med (Lausanne). 2019; 6: 29.
[5] The persistence of memory: The burden of Alzheimer\u2019s disease in India. Available at https:\/\/www.brookings.edu\/blog\/up-front\/2019\/09\/20\/the-persistence-of-memory-the-burden-of-alzheimers-disease-in-india\/ <\/p>\n","protected":false},"excerpt":{"rendered":"