Vitamin C benefits and sources

All things about vitamin C

What is vitamin C? the best resources and benefits

vitamin c is a  water-soluble, vitamin C is sensitive to heat and light it has an important role in human metabolism.
and other great benefits for the human body. 
Despite being essential, human bodies do not make their own vitamin c, but it is found in many foods (vitamin C  foods)

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 Benefits of vitamin C

 Vitamin C has many great benefits for the human body

 Vitamin C great for brain health

research has proven vitamin C be related to many important functions of the brain, including the "cleansing" of reactive oxygen species, neuromodulation, and the development of new blood vessels or angiogenesis in the brain.
Vitamin C has a crucial role in the prevention of brain it fights Mental deterioration, Vitamin also has a significant role in the maintaining of brain functions.

Vitamin C good for your mood

The lack of vitamin C has linked to bad mood and anxiety also emotional instability.
  Increasing vitamin C levels increases the release of the hormone oxytocin (R, R1). Oxytocin is popularly known as "the love molecule" or wellness molecule.
studies have also shown that vitamin c can affect mood it is logical that its levels can affect the psychological state for that, people who are deficient in vitamin c often feel tired and depressed.  
A scientific study has proven that eating foods contain huge amounts of vitamin C help in the protection against psychological problems such as tension and depression.

 Vitamin C reduces fatigue 

studies have proven that vitamin C provides the human body with activity for their essential functions like walking running and other activities also the mantel efforts vitamin C is recommended if you wanna be active.

Reduce the risk of chronic disease 

vitamin c plays a major role in strengthening and protecting immunity the body's natural defense, in addition to this Vitamin C is considered one of the highest antioxidants the high level of vitamin c in your body supports the other antioxidants. it also protects blood components oxidative stress and the most important the white blood cells, it also has a significant role in the protection of vitamin I which is considered also one of the most important antioxidants.
Vitamin C increases the blood acidity which plays an essential function in eliminating viruses and microbes, also, it protects the whole body from inflammations.
calcium and iron be better-absorbed vitamin censures that the iron stored in the spleen and intestinal walls is transported back into the bloodstream  From here, the iron can be used to transport oxygen and strengthen the immune system.
Vitamin C also supports the liver in breaking down toxins such as cyanides, formaldehyde and acetaldehyde, nitrosamines and nicotine.

Heart protection

vitamin C is considered one of the most important vitamins which protect the heart and the blood circulation study has proven that the consumption of vitamin helps reducing blood pressure.
a study has been conducted on several persons it has shown that vitamin C protects the heart from many diseases.

Reduce the level of cholesterol 

Vitamin C  is a good reducer of cholesterol levels in the human body.

Vitamin C reduces the level of cortisol 

Vitamin C inhibits the production of cortisol which means that it "decreases the stress response, cortisol known as the stress hormone. vitamin c contributes to a large number of important enzyme reactions including those involving synthesis of norepinephrine, carnitine, and cholesterol, amino acids, and various peptide hormones.  

Vitamin C great for diabetes

 Taking vitamin C "improves the elimination of glucose in the body" and the non-oxidative metabolism of glucose.
 Vitamin C protects against blindness caused by diabetes. Improves high-density lipoprotein (good cholesterol) and the function of blood vessels: arteries, veins, and capillaries.

 Prevention of diseases related to atherosclerosis

Vitamin C has a preventive effect on all diseases associated with arteriosclerosis, for example, high blood pressure, heart attacks, strokes. in addition, the ascorbic acid ensures smooth walls of your arteries so that cholesterol and other substances cannot deposit on the arterial walls.

Vitamin C helps in weight loss

Vitamin C very useful in the process of weight loss study has proven that if you have enough amount of vitamin c in your body you can burn 30% more during the exercise.
when vitamin c is sufficient your body can do its work more efficiently. 

Vitamin C reduces the risk of cancer

A study has shown that vitamin c reduces the risk of cancer especially stomach cancer in people with atrophic gastritis. as well as the risk of cancer breast and kidney also the cancer of the prostate.

Vitamin C protects the skin  

Vitamin C is one of the most components of skin protection products for its essential role in the prevention of skin. vitamin C is one of the important vitamins that help to create collagen which restores the freshness and prevents skin problems.

Vitamin C also has a significant role when it comes to skin whitening by getting rid of dead skin cells, the antioxidants found in vitamin C help lighting the skin. Vitamin C helps reduce the damage of sunburn, it helps decrease the damage of UV rays.
Vitamin C helps supply the skin with collagen which helps protect against the exposure to wrinkles and early signs of aging. 
Vitamin C helps to keep water inside and moisturize the skin, which helps to treat the skin from dehydration, and it also helps to replenish skin cells and get rid of dead cells resulting from dry skin.

 Vitamin C for a great hair 

Vitamin C helps to keep up hair health, it has a significant role in getting rid of dandruff hair, it also has an effective role to restore hair shine, softness, and luster. Vitamin C is really useful when it comes to hair loss, vitamin C increases the circulation of blood in the scalp which allows the hair to receive the right nutrients and grow more easily. 
Vitamin C deficiency negatively affects hair as its deficiency leads to dryness and brittleness of hair, and although vitamin C deficiency is not directly related to hair loss, what it causes of dryness and brittleness of hair will lead to hair loss and other problems.

Vitamin C Protect immune system 

Vitamin C plays such a powerful role in the protection of the immunity system, vitamin C is a useful choice that greatly contributes to strengthening the immune system and reducing exposure to diseases. this is one of the most reason that makes people take vitamin C whether it is natural or in the form of supplements, Vitamin C can also be effective in improving the functions of the immune system during and after physical activity when the body is more exposed to oxidative stress. Vitamin C achieves this result by stimulating the production of white blood cells, such as lymphocytes and phagocytes which play a key role in the immune defense

How much Vitamin C per day

Vitamin C has a significant role in many vital functions in the human body  As we have said the human body not able to produce vitamin C so it needs other resources for getting this necessary vitamin it is found in our foods.
If you want good health and a strong immunity system you should take enough amount of vitamin C.

Vitamin C amounts per day according to the age and the gender

-From birth to 6months age: 40 MG
-Children 7months to 12 months: 50 MG
-Children 1 year to 3 years: 20MG
-Children 4 years to 8 years: 30 MG
-Children 9 years to 13 years: 50 MG
-Girls from 14 years to 18 years: 65 MG
-Boys from 14 years to 18 years: 75 MG
-Adult men: 90 MG
-Adult women: 75 MG
-Pregnant women: 85 MG
-breastfeeding women: 120 MG
-Smoker, they should add 35 MG to the normal dose

Maximum doses of vitamin C:

-Children 1 to 3 years: 400 mg.
-Children 4 to 8 years: 650 mg.
-Children 9 to 13 years: 1200 mg.
-Adolescents 14 to 18 years: 1800 mg.
-Adults: 2000 mg.

 Vitamin C overdose

You should take into consideration the maximum doses of vitamin C because exceeding the doses has negative effects.
The most common negative effect of taking to much vitamin C is the digestion problems.
The most common gastrointestinal symptoms when consuming too much vitamin C are diarrhea and nausea.

Symptoms of Vitamin C deficiency

Fatigue and tiredness feeling: that one of the most common symptoms because vitamin c has a significant role in supplying the human with energy.

Mood swings: the deficiency of vitamin C has linked the mood swings and discomfort also the anxiety.

Dryness and roughness of the skin: Vitamin C helps stimulate the production of collagen, it is a protein found in the human body at high rates. there are five sorts of collagen some of it found in the bones also in tissues and muscle, the blood the most famous type of collagen is the collagen found in the skin and it represents about 70% of the components of the skin.

Dry hair: vitamin C has an essential role in hair protection if you notice that your hair becomes dry you have to check your relation with vitamin C.

Other symptoms
-Quick feelings of anger 
-muscle weakness
-joint pain
-low weight

 Foods that are high in vitamin C

as we have said that the human body not able to produce vitamin C
but it is founded in many foods with sufficient amounts.   

Vitamin C foods

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Vitamin C in orange

-According to the research, a small orang fruit at 96 grams of weight provides 51.2 milligrams of vitamin C.
- a medium-sized fruit weighing 130 grams provides 69,8 milligrams of vitamin C
-AS for the large orange fruit at the weight of 180 grams, it contains 97,5 milligrams of vitamin C.
Orange is one of the richest foods that include vitamin c it supplies the human body with several nutrients such as sodium, potassium, Magnesium, chlorine. studies have shown that the orange peel contains a high level of vitamin C and it has a great in reducing the proliferation of cancer cells as well as being beneficial for diabetes.
The vitamin C in the peel oranges works efficiently to within the skin and get rid of the wrinkles, rub the skin with oranges peel really useful to get rid of sunburn. also, it's effective sexual relations the vitamin C in it stimulate sperm of men also, stimulates blood circulation through vitamin C.
Vitamin C in orange very effective and useful for many issues such as skin hair and sexual relations.

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Vitamin C in lemon 

According to research, a small lemon fruit at 90 Grams of weight contains 47.7 milligrams of vitamin C.
- A medium-sized fruit of the lemon at the weight of 120 grames contains 63.4 milligrams of vitamin C.
-AS for the large lemon fruit at the weight of 165 grams, it contains 87.45 milligrams of vitamin C.
such as the oranges the lemon also contains a high level of vitamiC
and many other essential nutrients as calcium, iron, Magnesium, Phosphorous, Potassium and sodium, zinc.
Lemon is rich in vitamin C that enhances the immune system and reduces body toxicity really effective at this point It also considered an antibacterial and parasitic. vitamin C in lemon cleanses the liver and dissolves toxic substances such as uric acid for the body to remove.

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Kakadu plums 

It is an Australian fruit specifically in Kimberly region (northwest Australia) called the green plum it includes a high level of vitamin C every 100 grams contain up to 5300 milligrams of it is the best resource of vitamin C it is the richest known source of it.
Kakadu is also rich with other many nutrients like vitamin H

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Vitamin C in kiwis 

According to research contains 93 milligrams of vitamin C per 100 grams kiwis contain vitamin C more than oranges and lemon.
 Also, kiwi has vitamin E and is fat-free and a strong cholesterol-lowering ingredient. Aside from the high levels of vitamin C and E, kiwi fruit is also rich in polyphenols that can raise the immune system response. 

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Vitamin c in broccoli

Studies have shown that 100 grams of broccoli contain 58 milligrams of vitamin C, it is considered as a good resource of it.
broccoli also contains calcium, vitamin A, vitamin B9, vitamin B2, Vitamin E, vitamin K the Potassium and Magnésium.
 Broccoli contains a percentage of fiber and helps the digestive system facilitate the process of digestion, prevents constipation, and also contributes to reducing blood sugar in the event of excessive intake of sweets. Moreover, a cup of broccoli contains protein, equivalent to a cup of rice or corn, with fewer calories.

  Vitamin C in Pepper

All kinds of pepper contain a large amount of vitamin C, one pepper contains about 140 milligrams of vitamin C. this percentage is much higher than that of orange it also contains carotene, folic acid, potassium, magnesium, iron, and calcium.
The pepper also contains sulfur compounds that help prevent cancer cell formation, given that the large amounts of vitamin c that pepper is contained it, It works to lower blood pressure and prevent cardiovascular disease.

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Vitamin C in Strawbery

Research has shown that strawberry includes 58,8 milligrams of vitamin C per 100 grams it is rich in mineral salts as it contains iron and calcium and phosphorous minerals. it also contains few calories making it really useful for weight loss, strawberry doesn't contain any cholesterol which makes them one of the foods that lower cholesterol in the blood.

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Vitamin C in lychees

One lychee contains up to 6 milligrams of vitamin C In addition to calcium, phosphorous, potassium, folic acid, copper, riboflavin and manganese minerals. Litchi is an ideal choice for patients with blood pressure, as it contains sodium and potassium, both of which help to control blood pressure and reduce the risk of strokes and heart attacks. the zinc in litchi stimulates the testicles to produce more sperm.
Perhaps the most essential nutrient in lychee is vitamin c and this fruit has more than 100% of the daily requirement of ascorbic acid.
that means the immune system gets a good boost through lychees vitamin C it is effective for your health.

Vitamin C in papaya

Papaya is tropical fruit research has shown every 100 grams of papaya contains 60 milligrams grams of vitamin C.
Papaya is rich in vitamin E as well as vitamin B1, Vitamin B6 also Potasuim and iron, calcium. papaya helps to strengthen the immune system as it contains a high level of vitamin C  which is an essential component for the immune system functions.

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Vitamin C Blackcurrants 

 research has shown that 100 grams of blackcurrants contain up to 190 milligram of vitamin C It also contain many other vitamins such as: vitamin A, vitamin E, vitamin B5, vitamin B9, vitamin B1, vitamin B2. also plenty of minerals as iron, magnesium, phosphorus, zinc and potassium. it's really useful for the immune system.

Virtamin C in thyme

Thyme is really rich with vitamin c 10 grams thyme contain 17 milligrams of vitamin C it is also a great resource of vitamin C it also contain other essential components for the human body such as: Vitamin D, vitamin A, potassium, sodium.


Vitamin C is a water-soluble it is sensitive to light and heat, it has many great benefits for the human body it is effective for the immune system also vitamin c useful for the skin and hair,
it also plays a role in cancer and diabetes issues.
The human body can not produce this vitamin but it is found in  foods such as orange and lemon and other foods.

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  1. I believe, all people were told how vitamin C is useful. I personally never considered about this theme. Moreover, I would never think, that vitamin C reduces fatigue.