Vitamin C – Sources, Benefits, Vitamin C deficiency problems

Vitamin C is a water soluble vitamin found abundantly in many plants. Vitamin C is essential to growth in the human body because it is required for making collagen. Collagen is a structural protein which provides much of the framework in the cell, just as the skeleton provides the framework for the body. If your diet is deficient in vitamin C, the cells in your body may begin to stop growing or even die. The disease that results from a severe deficiency in vitamin C is called scurvy. People with scurvy get bruises easily because their blood vessels are very weak.

Their skin and teeth become very unhealthy also

The body requires vitamin C to form and maintain bones, blood vessels, and skin.

Like other vitamins, vitamin C is an organic compound. An organic compound is a substance that (1) occurs in living things, or organisms (hence, the word “organic”) and (2) contains the elements carbon and oxygen (hence, the word “compound,” meaning combination of elements). Vitamin C is also known as ascorbic acid.

Vitamin C is a water-soluble vitamin, one that cannot be stored by the body except in insignificant amounts. It must be replenished daily.

Purpose and Benefits of Vitamin C

Vitamin C helps produce collagen, a protein needed to develop and maintain healthy teeth, bones, gums, cartilage, vertebrae discs, joint linings, skin and blood vessels.

Vitamin C also does the following

1. Promotes the healing of cuts, abrasions and wounds.
2. Helps fight infections.
3. Inhibits conversion of irritants in smog, tobacco smoke, and certain foods into cancer-causing substances.
4. Appears to dilate (widen, enlarge) blood vessels and thereby lessen the risk of developing high blood pressure and heart disease.
5. Helps regulate cholesterol levels.
6. Prevents the development of scurvy, a disease characterized by weakness, fatigue, anemia, swollen joints, bleeding gums and loose teeth. Scurvy was common aboard ships in earlier times because crews traveled for long periods without eating fresh vegetables or fruit. Many sailors died of the disease. Scurvy is rare today.
7. Appears to lower the risk of developing cataracts, clouding of the lens of the eye that impairs vision.
8. May help protect diabetics against deterioration of nerves, eyes and kidneys.
9. May inhibit the development of colds and decrease the intensity of cold symptoms.
10. Aids iron absorption.
11. May reduce levels of lead in the blood.

Vitamin C Food Sources

Here are some of the vitamin C enriched foods and fruits:

Fruits: oranges, lemons, limes, grapefruits, tangerines, pears, bananas, melons, papayas, strawberries, mangos, blackberries, blueberries, kiwis, pineapples, watermelons, raspberries, cranberries, cantaloupes, rose hips, acerola cherries.

Vegetables: asparagus, broccoli, green peppers, red peppers, cabbage, kale, cauliflower, potatoes, sweet potatoes, yams, squash, peas, turnips, turnip greens, onions, corn, pumpkins, carrots, parsley, sauerkraut.

Herbs: garlic, watercress.

Other sources: fish and milk (occurs in small amounts).

Preservation of Vitamin C

Fruits and vegetables lose vitamin C quickly, especially when exposed to heat. For this reason, fruits and vegetables should not be cooked in water. Rather, they should be cooked over water–for example, in a double boiler. Pots should not contain copper. Copper can also destroy vitamin C. Canned foods generally preserve vitamin C until opened.

Recommended Daily Intake in Milligrams

• Infants from birth to 1 year: 30 to 35 mg
• Babies 1 to 3 years: 40 mg
• Children 4 to 10: 45 mg
• Pregnant women: 75-90 mg
• Lactating women: 75-90 mg
• Smokers: 100 mg
• Diabetics, elderly persons, patients suffering from stress or allergies: up to 200 mg, as determined by a physician.
• All others: 60 mg (unless a physician indicates otherwise).
• A milligram equals 1/1000 of a gram. A gram equals .0353 of an ounce.

Side Effects of Vitamin C Overdose

Some patients taking large amounts of vitamin C may experience diarrhea, nausea, skin irritation, burning upon urination, and depletion of the mineral copper. Also, there is some evidence that large doses of vitamin C may contribute to the development of kidney stones. In addition, persons with iron overload or a condition called glucose-6-phosphate dehydrogenase (G6PD) deficiency (an inherited condition affecting the red blood cells) may need to monitor their intake of vitamin C according to a physician’s instructions. Too much vitamin C can result in a sensitive, irritable stomach and mouth ulcers.

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