Vitamin C is also known as ascorbic acid, L-ascorbic acid, dehydroascorbic acid, antiscorbutic vitamin, L-xuloascorbic acid and L-theo-hex-2-uronic acidy-lactone. It is a popular vitamin and is the ultimate cure for a number of diseases and ailments ranging from cancers to common colds. It is considered to be a miracle vitamin by many and cannot be manufactured by the body; therefore it is necessary for it to be ingested.
Benefits of Vitamin C:
It is needed in the body for the synthesis of collagen, an important structural component of blood vessels, tendons, ligaments and bone.
It is required for the growth and repair of tissues of all parts of the body and is needed for mending daily wear and tear of the body.
It is essential for the healing of wounds and for the process of repair and maintenance of cartilage, bones and teeth.
It is known as a highly effective antioxidant that can block the damage caused by free radicals such as pollution, cigarette smoke, consumption of fats etc. The build-up of free radicals can lead to a number of diseases such as ageing, cancers, heart disease, respiratory disorders etc.
Even in microscopic quantities it can protect the essential molecules in the body such as proteins, lipids, carbohydrates and nucleic acids (DNA and RNA) from the harmful effects of free radicals.
It plays and important role in the synthesis of the neurotransmitter norpinephrine.
Neurotransmitters are critical to brain function as they allow smooth communication between various brain cells and are known to affect mood. It is used in the treatment of depression, anxiety and nervousness.
It is required for the synthesis of carnitine, a small molecule that is essential for transport of fat to cellular organelles called mitochondria for conversion to energy.
It is also helpful in treating various inflammatory conditions such as arthritis.
It helps prevent coronary heart disease (CHD). 100 mg of the vitamin per day is sufficient for maximum reduction of CHD in non smoking men and women.
As a biological reducing agent, it prevents diseases such as cataracts, cancer, cardiovascular disease and promotes healthy cell development, calcium absorption and tissue repair.
Deficiency:
It is characterized by dry and splitting hair, nosebleeds, weakened tooth enamel, swollen and painful joints, anemia, low levels of immunity, weight gain, delay in healing of wounds, rough, dry and scaly skin, scurvy, gingivitis, easy bruising, and brittle nails.
Ascorbic acid plays a significant role in the prevention and treatment of scurvy. This disease is rare in developed countries but can be cured by eating oranges and lemons. It is marked by bleeding, joint pain, swelling of the limbs, weakening of blood vessels, bones and connected tissues.
Food Sources:
All fruits and vegetables contain some amount of vitamin C. Richest sources of the vitamin are green peppers, citrus fruits and juices, sweet and white potatoes, turnip, tomatoes, green leafy vegetables, papaya, oranges, raspberries, strawberries, winter squash, cranberries, pineapples and Brussels’s sprouts.
Dosage:
The Recommended Daily Allowance (RDA) is 60 mg, per day. But this amount only aids in the prevention of scurvy and more recent studies suggest that an intake between 200 - 500 mg per day may be the most beneficial for healthy people. The recommend dosage for pregnant or lactating women is 75-95 mg per day.
Side effects:
High doses of
vitamin C must be avoided in order to prevent the development of renal stones due to accretion of hemochromatosis and other diseases related to excessive iron accumulation. Pregnant women must take it with care as very high doses may affect premature infants by causing hemolytic anemia due to the fragility of their red blood cells. More than 200 mg of ascorbic acid is not recommended for ingestion.
Before taking any additional supplements, it is recommended that you consult a registered medical practitioner in order to determine if it is required by your body or not. Remember that everything in excess is bad for health. The requirement for vitamin C automatically goes up in times of trauma, strenuous exercise, infection etc. Avoid taking the vitamin with aspirin as it may lead to stomach irritation.
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