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Vitamin C is also known as ascorbic acid. It is known to be a powerful antioxidant in the body. Vitamin C is a water-soluble essential vitamin that is quickly lost from your body, so daily intake is vital.
Key Functions
- Vitamin C is involved in a large number of biological processes, making it essential for health.
- It is used to create collagen in the body, a protein that makes the skin, joints and bones strong.
- Vitamin C plays a role in healing wounds within the body.
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The body utilizes vitamin C in the immune system by maintaining activity of the white blood cells.
Food Sources
Black currants, green pepper, mangoes, oranges, cabbage, tomatoes, and potatoes
Usage
A recommended intake of about 90 milligrams for men, 75 milligrams for women and upper limit of 2 grams.
Safety Evidence
- Body can only store a certain amount of vitamin C and so the body soon depletes itself if fresh supplies are not consumed.
- Smokers, those who consume alcohol regularly, people taking medications regularly, and people who suffer from stress regularly all may benefit from taking adequate or slightly higher than daily recommendations of vitamin C.
Effects of deficiency
Causes scurvy which leads to the formation of liver spots on the skin, spongy gums, and bleeding from all mucous membranes (person with the ailment looks pale, feels depressed, and is partially immobilized. In advanced scurvy there are open, suppurating wounds and loss of teeth).
Caution
- Water, cooking, heat and light all reduce the levels of the vitamin C available in food sources.
- Vegetables begin to lose vitamin C as soon as they are cut.
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