VITAMIN C

Vitamin C or Ascorbic acid is a water-soluble vitamin that is essential to the body. Humans, unlike most animals, are unable to synthesize vitamin C in the body. Hence, it is an essential dietary component. Since it is water-soluble, the human body cannot store vitamin C as a reserve. Therefore, it is necessary to maintain a daily intake of Vitamin C. 

Linus Pauling in the 1970’s promoted daily megadose intake of Vitamin C (12 – 24 oranges) to prevent colds and coughs.

Why is Vitamin C is essential for the human body?

Vitamin C plays a role in controlling infections and healing wounds and is a powerful antioxidant that can neutralize harmful free radicals. It also helps the body to produce collagen which is a vital protein. Collagen is used in building various tissues like skin, muscles, ligaments, etc.

This vitamin helps make several hormones and chemical messengers used in the brain and nerves.

Vitamin C has many important properties, chiefly – it acts as a co-enzyme in as many as 8 different enzymatic reactions in the body. These reactions are of significance for wound healing and preventing bleeding from capillaries. 

Apart from this, another crucial function of ascorbate is its ability to act as an antioxidant.

Effects on skin: Daily intake of Vitamin C helps in the elimination of the free radicals and making the skin look healthy and young.

Effects on Circulation: Vitamin C has many beneficial effects on the circulatory system. It helps in the prevention and reduction of cardiovascular diseases such as atherosclerosis and hypertension. Studies have proven that regular intake of Vitamin C helps in lowering blood pressure. 

It is also vital in iron absorption and the prevention of stomach cancer.

What is the daily recommended intake of vitamin C?

Infants (0 to 1 year) – 25mg/day

Children (1 to 9 years) – 40 mg/day

Adolescents (10 to 18 years) – 40 mg/day

Adult man (18 years+) – 40 mg/day

Adult woman (18 years+) – 40 mg/day

Pregnancy – 40 mg/day

Lactation – 40 mg/day

What are the signs and symptoms of Vitamin C deficiency?

The people most likely of vitamin c deficiency are those with a poor diet, with kidney disease who get dialysis, heavy drinkers, and smokers. Smokers need an extra 35 milligrams of vitamin C per day to help repair the damage caused by free radicals.

Vitamin C deficiency can be diagnosed at an early stage of clinical deficiency. Signs such as swollen or bleeding gums and joint pains are the early signs of deficiency. In adults, one of the early effects of deficiency is impaired wound healing.

Symptoms of scurvy in adults include:

• General weakness
• Swollen and tender joints and hemorrhage in various tissues
• Bleeding gums and loose teeth

What are the food sources of Vitamin C?

Vitamin C is found in many fruits and vegetables. The content of vitamin C in the food is strongly influenced by season, transport, time duration on the shelf and in storage, cooling practices, and the chlorination of the water used in cooking.

•  Indian gooseberry (Amla)
• Guava
• Citrus fruits like oranges, kiwi, lemon, grapefruit
• Drumstick leaves and other leafy vegetables
• Broccoli
• Cabbage
• Red and green peppers
• Green peas
• Pineapple
• Tomatoes
• Papaya
• Watermelon

Can excess Vitamin C cause toxic effects to the body?

The intestines have a limited ability to absorb vitamin C. In general, a megadose of Vitamin C in healthy adults is not toxic because any excess amount is excreted through urine. However, adverse effects are possible with intakes greater than 3000 mg daily, including symptoms like diarrhea, increased risk of kidney stones( especially in those with existing kidney disease or history of stones), increased levels of uric acid (gout), and increased iron absorption and overload in individuals with hemochromatosis, a hereditary condition causing excessive iron in the blood.

Absorption does not differ if obtaining Vitamin C from food or supplements. Taking Vitamin C via injection into a vein (intravenous) can directly release high amounts into the bloodstream.

• Vitamin C improves the absorption of non-heme iron (plant-based iron). Including vitamin-C-rich food with meals or adding a few drops of lemon juice can help boost iron absorption.
• Vitamin C is destroyed by heat and light. Cooking at high temperatures or prolonged cook times can break down the vitamin. Since it is water-soluble, the vitamin can also seep into cooking water or liquid and can be lost if the liquid is not consumed. Quick heating methods, using less cooking water, cooking methods like stir-frying or blanching can help preserve Vitamin C in the food. Foods eaten raw at peak ripeness contain the most vitamin C.