Getting the right amount of vitamins and minerals is crucial to support how your body works. They are important from supporting normal growth and development to boosting immunity and strengthening your bones. In particular, Vitamin C is a nutrient that is essential for faster recovery from illnesses and long-term good health. ,
Why is Vitamin C important?
The recognized benefits of Vitamin C are endless. The powerful antioxidant plays an important role in strengthening the body’s defenses and supports the immune system. ,
Dr Puran Singh Thakur, General Medicine, Ahmedabad said, “Vitamin C is an essential nutrient with several health benefits. Beyond its contributions to the body’s immunity and growth, it also helps alleviate seasonal infections, such as by reducing the duration and symptoms of cold, flu, and pneumonia. Also, people with non-communicable diseases like diabetes and hypertension may require even more Vitamin C. It has an important role to play in supporting people’s overall health and wellbeing.”
Dr Parag Sheth, Regional Medical Director, Abbott India said, “Vitamin C plays an important role in boosting immunity, yet many Indians do not have an adequate amount of it. At Abbott, we aim to create awareness about this vitamin so that more people can understand the health benefits it provides.”
Studies suggest that Vitamin C supplementation is effective in making the common cold less severe and last shorter. It has also been shown to reduce the duration of hospital stay in pneumonia patients.
As per clinical studies, Vitamin C can support you with various existing health conditions when taken in dosages as prescribed by a doctor. For example, if you have diabetes, Vitamin C may help in improving your blood glucose levels and lipid profile. Studies have shown Vitamin C can help in reducing the risk of coronary heart disease. Further, it can help your body absorb iron, which is important in helping people with anaemia (lack of iron levels in the body). Besides, this vitamin is known to help heal wounds and maintains the health of teeth and gums. ,
Risk Factors of Vitamin C Deficiency
Many people in India are deficient in Vitamin C. This includes roughly 74% of the elderly population (60 years of age and above) in North India, and 46% of this population in South India.
Factors that make you most at risk for Vitamin C deficiency include:
• Increased age (especially the elderly);
• Malnutrition;
• Exposure to pollution or smoke, biomass fuels;
• Smoking;
• Various communicable and non-communicable diseases (NCDs)
Some signs that can give a clue that you may experience Vitamin C deficiency can include muscle and joint pains, anaemia, slow healing of wounds, and bleeding gums. You should discuss with a doctor to see if these symptoms are in fact a sign of Vitamin C deficiency.
How can you up your Vitamin C intake?
A balanced diet with foods rich in Vitamin C can help you boost your nutritional levels. Some foods which are good sources of the vitamin include: citrus fruits like oranges, amla (Indian gooseberry), guava, strawberries, and kiwis, and vegetables including broccoli, tomatoes, cauliflower, and red peppers. You should avoid cooking these vegetables at a high temperature (such as with cooking methods like boiling) as this can reduce their Vitamin C content.
While a healthy diet is important for good nutrition, this may not be enough to counter deficiency. Vitamin C supplementation in the dosage prescribed by your doctor can be useful to help give you the boost you may need to keep your Vitamin C levels in check.
Guide to taking Vitamin C supplementation
The recommended dietary amount of Vitamin C for Indians, as per the Food Safety and Standards Authority of India, is 80 mg daily for adult men, and 65 mg per day for adult women (the guidance differs for pregnant and lactating women).
Consult your doctor before taking supplementation, and especially if you have an existing health condition to ensure you get the right dosage to address your health needs.
