A water-soluble vitamin, Vitamin C is necessary for normal growth and development.
Water-soluble vitamins dissolve in water. Any leftover amounts of the vitamin in the body, leave it through the urine. That means a continuous supply of such vitamins are needed in your diet.
Function -
Vitamin C is required for not only good health, but health in general because it makes possible the growth and repair of tissues in all parts of your body. Vitamin C is necessary to form collagen, a protein used to make skin, scar tissue, tendons, ligaments, and blood vessels. Essential for the healing of wounds, Vitamin C is also used for the repair and maintenance of cartilage, bones, and teeth.
An antioxidant, Vitamin C is one of many. Beta-carotene and Vitamin E are two other well-known antioxidants. Antioxidants are nutrients that prevent some of the damage caused by free radicals, which result when our bodies transform food into energy.
The build up of these free-radicals over time is largely responsible for the aging process and can contribute to the development of various health conditions. Build up of Free-Radicals cause cancer, heart disease, and a host of inflammatory conditions like arthritis. Antioxidants also help reduce the damage to the body caused by toxic chemicals and pollutants such as cigarette smoke.
Our bodies do not create vitamin C on its own, nor do they store it. Therefore it is very important to include plenty of vitamin C-containing foods or vitamin c supplements in your daily diet.
Food Sources - Each and every fruit and vegetable contains some amount of vitamin C. Higher sources of vitamin C include green peppers, citrus fruits and juices, strawberries, tomatoes, broccoli, turnip greens and other leafy greens, sweet and white potatoes, and cantaloupe.
Some other excellent sources include papaya, mango, watermelon, brussels sprouts, cauliflower, cabbage, winter squash, red peppers, raspberries, blueberries, cranberries, and pineapples.
Side Effects - Vitamin C toxicity is very rare, because the body cannot store it. However, amounts greater than 2,000 mg/day are not recommended because such high doses can lead to stomach upset and diarrhea.
Symptoms of Vitamin C deficency:
• Dry and splitting hair
• Gingivitis (inflammation of the gums)
• Bleeding gums
• Rough, dry, scaly skin
• Decreased wound-healing rate
• Easy bruising
• Nosebleeds
• Weakened tooth enamel
• Swollen and painful joints
• Anemia
• Decreased ability to fight infection
• Possible weight gain because of slowed metabolism
A severe form of vitamin C deficiency is known as scurvy, which mainly affects older, malnourished adults.
