Sources of Vitamin C or Ascorbic Acid
The main sources of vitamin C are citrus fruits and vegetables. Among fruits, Gooseberries, guavas, limes, lemons, oranges, and papayas are the most valuable sources of vitamin C and 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
- One of the most significant functions of vitamin C is the formation of collagen, a protein substance that cements the cells together.
- 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.
- It is involved in the vital functions of all glands and organs.
- This vitamin is also necessary for maintenance of bones and proper functioning of the adrenal and thyroid glands.
- It promotes healing and protects against all forms of stress – physical and mental.
- It also provides protection against the harmful effects of toxic chemicals in the environment, food, and water, and counteracts the toxic effect of drugs.
