VITAMIN C, ITS SOURCES AND BENEFITS

Vitamin C, also known as ascorbic acid, is a water-soluble vitamin found in citrus and other fruits and vegetables, and also sold as a dietary supplement. It is used in prevention and treatment of scurvy. Vitamin C is an essential nutrient involved in the repair of tissue, the formation of collagen, and the enzymatic production of certain neurotransmitters.

The recommended intake amount of vitamin C for adults 19 years and older is 90 mg daily for men and 75 mg for women. For pregnancy and lactation, the amount increases to 85 mg and 120 mg daily, respectively. Smoking can deplete vitamin C levels in the body, so an additional 35 mg beyond the Recommended Dietary Allowance (RDA) is suggested for smokers.

Vitamin C is found in a wide variety of fruit and vegetables. Good sources include- citrus fruit, such as oranges and orange juice, peppers, strawberries, blackcurrants, broccoli, brussels sprouts, and potatoes. Foods that are at peak ripeness, eaten raw, contain the most vitamin C.

Our intestines have a limited ability to absorb vitamin C. Megadose of vitamin C are not toxic because once the body’s tissues become saturated with vitamin C, absorption decreases and excess amount is excreted in urine. But, if the daily intake is greater than 3000 mg, it can cause diarrhea, increased formation of kidney stones in those with history of stones, increased levels of uric acid, and increased iron absorption and overload in individuals with hemochromatosis.

Vitamin C deficiency is rare, but may occur with a limited diet that provides less than 10 mg daily for a month or longer. People with a diet restricted in fruits and vegetables, who smoke or have long-term exposure to secondhand smoke, and drug and alcohol abuse are at greatest risk for deficiency. The following are the most common signs of a deficiency- Scurvy, Fatigue, Malaise and Iron-deficiency anemia.

Vitamin C offers health benefits in the following areas- (1) Stress; a deficiency in vitamin C is associated with many stress related disease. (2) Colds; vitamin C is not a cure, but some studies show that it may help prevent more serious complications. (3) Stroke; research found that those with the highest concentrations of vitamin C in their blood were associated with 42% lower stroke risk. (4) Skin Aging; vitamin C affects cells on the inside and outside of the body and it can be beneficial when it comes to aging.