Vitamin C or L-ascorbic acid, or simply ascorbate is an essential nutrient for humans. It is a water-soluble vitamin that is necessary for normal growth and development.
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Real Vitamin C facts – You do not know
Vitamin C is needed for the growth and repair of tissues in all parts of your body. It is used to:
- Form an important protein used to make skin, tendons, ligaments, and blood vessels.
- Heal wounds and form scar tissue.
- Repair and maintain cartilage, bones, and teeth.
Real Vitamin C facts – You do not know
Many researchers have now linked Autism to heavy metal toxicity. According to Dr. Amy Yasko, regular intake of therapeutic levels of vitamin C alone may help some individuals detoxify the heavy metals. Vitamin C is an antioxidant. Antioxidants are nutrients that can block some of the damage caused by free radicals. Free radicals are made when your body breaks down food or when you are exposed to tobacco smoke or radiation. The buildup of free radicals over time is largely responsible for the aging process. Free radicals may play a role in cancer, heart disease, and conditions like arthritis.
The best food sources of vitamin C are uncooked or raw fruits and vegetables. All fruits and vegetables contain some amount of vitamin C.
Fruits with the highest sources of vitamin C include:
- Cantaloupe,
- Citrus fruits and juices, such as orange and grapefruit,
- Kiwi fruit,
- Mango,
- Papaya,
- Pineapple,
- Berries such as strawberries, raspberries, blueberries and cranberries,
- Watermelon.
Vegetables with the highest sources of vitamin C include:
- Broccoli, Brussels sprouts, cauliflower
- Green and red peppers
- Spinach, cabbage, turnip greens, and other leafy greens
- Sweet and white potatoes
- Tomatoes and tomato juice
- Winter squash
Signs and Symptoms of Vitamin C Deficiency
- Anemia
- Bleeding gums
- Decreased ability to fight infection
- Decreased wound-healing rate
- Dry and splitting hair
- Easy bruising
- Gingivitis (inflammation of the gums)
- Nosebleeds
- Possible weight gain because of slowed metabolism
- Rough, dry, scaly skin
- Swollen and painful joints
- Weakened tooth enamel
A severe form of vitamin C deficiency is known as scurvy, which mainly affects older, malnourished adults. Smokers or those who are around secondhand smoke, at any age, should increase their daily amount of vitamin C. Women who are pregnant or breastfeeding and those who smoke need higher amounts of vitamin C.
Side Effects
Serious side effects from too much vitamin C are very rare, because the body cannot store the vitamin. However, amounts greater than 2,000 mg/day are not recommended because such high doses can lead to stomach upset and diarrhea.
References:
- Escott-Stump S, ed. Nutrition and Diagnosis-Related Care. 6th ed. Philadelphia, Pa: Lippincott Williams & Wilkins; 2008.
- Sarubin Fragaakis A, Thomson C. The Health Professional’s Guide to Popular Dietary Supplements. 3rd ed. Chicago, Il: American Dietetic Association; 2007.
- Institute of Medicine. Food and Nutrition Board. Dietary Reference Intakes for Vitamin C, Vitamin E, Selenium, and Carotenoids. National Academy Press, Washington, DC, 2000.
- Douglas RM, Hemila H, Chalker E, Treacy B. Vitamin C for preventing and treating the common cold. Cochrane Database Syst Rev; 2007(3):CD000980.
