Vitamin C

By Paromeeta Ray

Category: health

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Vitamin C is alternatively called Ascorbic Acid. It is a water-soluble vitamin, i.e. it dissolves in water. It cannot be reserved in the body. The excess amount of Vitamin C, which is not absorbed by our body, is released from our body with urine. That is why it is always important to check that our diet is not missing out on Vitamin C. The supply of Vitamin C needs to be replenished regularly.

Sources of Vitamin C:

Citrus fruits, tomatoes, white and sweet potatoes, cantaloupe, green pepper, broccoli, strawberries, green leafy vegetables and green leafy parts of all vegetables are the main sources of Vitamin C. A little amount of Vitamin C is available from all fruits and vegetables. Some other vegetables that are excellent sources of Vitamin C are red pepper, cabbage, cauliflower, winter squash and Brussels sprouts. Fruits, like pineapple, cranberries, raspberries, blueberries, watermelon, mango and papaya, also are prime sources of Vitamin C.

Functions of Vitamin C:

Collagen is a vital protein essential in building our blood vessels, tendons, ligaments, scar tissues and skin. Vitamin C is required in the formation of collagen. Thus this vitamin is essential for the healing and development of all the tissues in our body. It is necessary for the protection and mending of teeth, bones and cartilages. Vitamin C has a very important part to play, when wounds need to be healed.

Vitamin C is an anti-oxidant trying to protect the body from the harmful effects of hazardous chemicals and foul pollutants. As an anti-oxidant, Vitamin C can prevent many painful complaints like arthritis and even serious ailments like cardiac problems and cancer. It delays aging, too.

As the body cannot produce Vitamin C on its own and neither can the body reserve it, it is essential to have a diet rich in Vitamin C.

Vitamin C deficiency symptoms are:

a) Gingivitis and bleeding gums
b) Bleeding nose
c) Anemia
d) Dryness, roughness and scaling of skin
e) Thinned teeth enamel
f) Soreness and swelling in the joints
g) Dry, rough and breaking hair
h) Susceptibility to wounds
i) Abnormally slow healing of bruises
j) Susceptibility to infections
k) Scurvy, when deficiency is of the severest form, caused by malnutrition

Sometimes, deficiency of Vitamin C can slow down the metabolic rate, which in turn results in increased body weight.

Expecting and breast-feeding women require a diet very rich in Vitamin C.

Risk:
Though very rarely an excess of Vitamin C is present in a body, high volumes can cause diarrhea and other stomach ailments.