Vitamin C or Ascorbic acid is one of the water soluble vitamins that perform several important physiological functions in the body. Vitamin C is important in maintaining healthy blood vessels and connective tissues, producing some neurotransmitters, converting fat to energy, and is a very effective antioxidant. Vitamin C cannot be produced by the body itself so humans need outside sources for it. Vitamin C is richly found in the diet and is commonly found in citrus fruits, pineapple, broccoli, bell pepper, cauliflower, strawberries, spinach, tomatoes, lettuce, celery, asparagus, cabbage, kiwifruit, and others. Even powdered and commercialised preparations of these fruits and vegetables are claimed to be rich in Vitamin C. Also, Vitamin C is prepared as one of the most affordable food supplements available in tablets, capsules, and syrups.
Vitamin C Benefits and Functions
- Vitamin C helps prevent Coronary Heart Disease and stroke.
- Vitamin C plays a major role in the formation of collagen that helps in maintaining healthy bones, joints, ligaments, and teeth. Collagen formation is also very vital in wound healing.
- Vitamin C is very helpful in preventing anemia as it promotes the absorption of iron.
- Vitamin C can improve the symptoms of patients with Asthma.
- Vitamin C is a well known immune-booster that helps the body fight infections.
- Vitamin C promotes health gums and prevents the development of scurvy. People with scurvy have black and swollen gums.
- Vitamin C is one of the most potent antioxidants that helps slow the aging process and promotes healthy cells. Antioxidants are nutrients that help the body get rid of free radicals, the end products when the body converts food into energy.
- Vitamin C aids in regenerating Vitamin E.
- Vitamin C helps in the prevention of inflammatory diseases like arthritis.
Vitamin C Toxicity
Vitamin C toxicity effects are very rare because this water soluble vitamin cannot be stored in the body. However, if you consume more than 2,000 mg of Vitamin C a day, you may experience upset stomach and diarrhea.
Vitamin C Deficiency
Vitamin C is a very essential nutrient. Too little Vitamin C in the body can lead to a lot of deficiency symptoms like dry and scaly skin, swollen and painful joints, slowed wound healing, dull and dry hair, nose bleeding or epistaxis, anemia, weight gain, weakened immune system, and recurrent infections. Chronic disorders related to lack of Vitamin C includes arthritis, scurvy, coronary artery disease, and stroke. In pregnant women, chronic Vitamin C deficiency may result in impaired brain development of their fetus and newborns.
