Vitamin C - Sources and Functions

Sources of Vitamin C or Ascorbic Acid

The main sources of vitamin C are citrus fruits and vegetables. Among fruits, Indian gooseberries, guavas, limes, lemons, oranges, and papayas are the most valuable sources of this vitamin. Root vegetables and potatoes contain smaller amounts. Potatoes, however, account for a large proportion of the total ascorbic acid intake because of the amount normally eaten every day. Foodstuffs of animal origin contain only small amounts of this vitamin; the more important of such sources is fish. Cereals and pulses do not contain vitamin C in the dry state, but if soaked in water for about 48 hours and allowed to germinate, they form a good source of vitamin C.

Functions of Vitamin C or Ascorbic Acid

1. One of the most significant functions of vitamin C is the formation of collagen, a protein substance that cements the cells together.
2. Failure to synthesise collagen results in delayed healing of wounds. Ascorbic acid enhances the absorption of iron. It is needed for buoyant health, vitality, and endurance.
3. It ensures a clear skin, a fresh complexion, and healthy gums and teeth.
4. It is involved in the vital functions of all glands and organs.
5. This vitamin is also necessary for maintenance of bones and proper functioning of the adrenal and thyroid glands.
6. It promotes healing and protects against all forms of stress - physical and mental.
7. It also provides protection against the harmful effects of toxic chemicals in the environment, food, and water, and counteracts the toxic effect of drugs.

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