Protective Micro-nutrient - Vitamin C or Ascorbic Acid (Part 3)

Protective Micro-nutrients -Vitamin C or Ascorbic Acid (Part 3)

    

 

    Vitamin C or Ascorbic Acid is  also a type of Water Soluble Vitamins along with all B- complex vitamins. It gets destroys on exposure to heat and light. During cooking much of it is destroyed.

Iron and copper acts as catalyst and cooking in these vessels increases the loss of Vitamin C.

(Note:- My earlier blog was based on Protective micro-nutrients - B-complex vitamins and my current blog will highlight the details of Vitamin C.)

    

🍅Functions :-

• Vitamin C acts as a powerful antioxidants. This helps in boosting the digestion process.
• It helps in the absorption of iron, formation of haemoglobin and development of RBC (Red Blood Cells).
• It is also needed to form structural protein collagen that helps in bone and teeth formation and healing of wounds.
• It helps to boost the immunity.This is the reason why intake of vitamin C is recommended as one of a preventive measure against pandemic Corona disease
• It is essential for activation of many enzymes.
• It helps to reduce the risk of chronic disease like heart diseases
• It helps to lower the blood pressure..
• It helps to increase memory and thinking ability.
• It helps to reduce the risk of several cancers.

Deficiency symptoms:-

• General weakness, fatigue.
• Shooting joint pains, anaemia and infections.
• Poor healing of wounds, Spongy bleeding gums.
• Rough and dry skin.
• Deficiency syndrome of vitamin C is Scurvy.

Sources :-

• Sprouted Pulses
• Fermented Food
• Curd or Yogurt

Some additional benifits of Vitamin C :-

 

    

Some Detox  Drinks containing Vitamin C :-

1. Orange carrot ginger detox. 
2. Lemonade containig lemon and mint.
3. Cucumber - mint - lemon detox drinks.
4. Ginger - litchi  lemonade.
5.  Aam panna.
6.  Amla juice and lemon juice are also a rich source of Vitamin C.

Points to be noted:-

1. Atleast 1-2 servings of fresh juicy fruits should be included in your diet.
2. Curd in any form like buttermilk, lassi, raita,etc should be a part of our daily diet. This will helps to provide Vitamin C on daily basis and also enhance digestion process.
3. Sprouted pulses and fermented food can provide a lot of  Vitamins.
4. Habit of squeezing a lemon in sabji, salads, sprouts, etc will improve digestion process and improve taste too.
5. Vitamin C helps in reducing the weight. Therefore, its intake is  recommended  in weight loss plan and detox drinks.
6. All the water soluble vitamin absorbs best on an empty stomach. That means taking them first thing in the morning, 30 min prior to eating or two hours after a meal is recommended.

Concluding myself,

Vitamin C or Ascorbic acid plays a very important role in activating our body defence mechanisms. It boost our immunity and very helpful in our digestion process. Its intake is very essential in our diet. In this present Pandemic Covid 19, situation , vitamin C intake is highly recommended by WHO, Aarogya team and qualified docters.