Punjab Newsline,Health :
Vitamin C Keeps Body Cells Connected, Strengthens Immunity and Overall Health
Vitamin C, also known as ascorbic acid, is not just an ordinary nutrient for the human body. It plays a vital role in maintaining overall health and works like a protective shield for every cell. Many people underestimate its importance, but a deficiency of Vitamin C can lead to serious health problems. If the body completely lacks Vitamin C, symptoms such as bleeding gums, reopening of old wounds, weak blood vessels, and even tooth loss can occur.
In fact, Vitamin C helps keep the body’s cells bound together, forming the foundation of physical strength. It is often considered just another vitamin, but in reality, it is essential for maintaining the body’s internal structure. The human body cannot produce Vitamin C on its own, nor can it store it for a long period. Therefore, it must be consumed daily through food and beverages.
On average, men require about 90 milligrams of Vitamin C per day, while women need around 75 milligrams. Pregnant and breastfeeding women need a higher intake, ranging from 85 to 120 milligrams daily. This requirement can be easily fulfilled by consuming fruits, vegetables, and green leafy foods.
One of the most important functions of Vitamin C is collagen production. Collagen is a protein that keeps the skin, bones, joints, and blood vessels strong. Adequate intake of Vitamin C helps maintain skin glow, improves joint strength, and supports faster healing of wounds. Additionally, Vitamin C enhances iron absorption in the body. Even if a person consumes iron-rich foods, a lack of Vitamin C can prevent proper absorption. This is especially important for vegetarians, as it helps reduce the risk of anemia.
Vitamin C is also a powerful antioxidant. It protects cells from free radicals caused by aging, stress, and pollution. Regular consumption of Vitamin C helps strengthen immunity and may reduce the risk of heart disease and certain types of cancer.
When the body lacks Vitamin C, it gradually becomes weaker. Common symptoms include constant fatigue, frequent colds and infections, bleeding gums, weak teeth, and slow wound healing. In severe cases, Vitamin C deficiency can lead to scurvy, a serious disease that affects blood vessels and connective tissues.
Natural sources of Vitamin C include amla (Indian gooseberry), which is considered one of the best sources. Other rich sources are guava, kiwi, red bell peppers, oranges, lemons, papaya, strawberries, broccoli, and tomatoes. Including these foods in the daily diet can help maintain adequate Vitamin C levels and support overall health.