Mumbai: Vitamin C is a water soluble vitamin that is required in protein metabolism, plays a role in wound healing, and regenerates antioxidants within the body, reduces risk of chronic diseases and can help battle high blood pressure. Vitamin C (along with vitamin A) also helps maintain eye health.

Best sources of Vitamin C

Some of the best sources of Vitamin C are citrus fruits as well as amla, guava, oranges, raw mango, tamarind, black currant, strawberries, citrus fruits, and fruit juices. Vegetables like red bell pepper, broccoli, kale, amaranth leaves, and mint leaves are also good sources of Vitamin C.

“Few people know that bell peppers (capsicum) have more than 2.5 times vitamin C than the same quantity of orange. Fresh amla juice has 20 times more vitamin C than the same quantity of orange juice. If sour juices and fruits do not appeal to your palate, go for pumpkin seeds and flax seeds which are amazing functional foods with decent amounts of vitamin C,” says Luke Coutinho, holistic nutritionist and founder of PureNutrition.

And Vitamin C is not just good for the skin or organs. It can also impact your weight loss efforts. “Vitamin C catalyses fat molecules to generate energy. Too little of Vitamin C can increase fat reserves and waist circumference. This is understandable as Vitamin C helps synthesise carnitine, which carries fat molecules for fat oxidation and energy generation,” says Coutinho.

Vitamin C :Everything you should know

Symptoms of Vitamin C deficiency

Interestingly, a lack of Vitamin C can be reflected from common symptoms like weakness, anaemia, and skin problems. “Vitamin C is needed for making collagen, an important component in connective tissues. A lack of this vitamin decreases immune function, reduces absorption of iron, affects metabolism of cholesterol and other body functions,” says Sisodia.

One of the lesser-known symptoms, which is often overlooked, is bleeding gums. And it’s best not to ignore it. “Scurvy is a disease caused by a deficiency in vitamin C and is characterised by swollen, bleeding gums. It can be fatal if left untreated,” says Sisodia.

Coutinho says that although a lack of Vitamin C may not immediately lead to bleeding gums, a prolonged one can cause conditions like gingivitis, which is characterised by bleeding gums.