Vitamin C, also known as ascorbic acid, was discovered in 1932. A crucial essential nutrient and water-soluble vitamin naturally present in fresh and uncooked foods. The body doesn't produce vitamin C; it needs it from the diet. High levels of vitamin C are maintained in cells and tissues and are highest in white blood cells, eyes, adrenal glands, pituitary gland and brain. Vitamin C is absorbed from the stomach and small intestine and excreted by the urine. Fever, Illness, antibiotics, and pain medication reduce absorption or increase utilization of vitamin C. Sensitive to light, heat, and air and can be destroyed during food preparation, cooking, or storage.
The benefits of Vitamin C:
• Plays vital in wound healing and skin health by helping produce and maintain healthy collagen.
• Antioxidant properties: It helps protect cells against the effects of free radicals.
• Tissue Repair and maintain cartilage, bones, and teeth.
• Role in immunity by the production of white blood cells.
• Vitamin C may shorten the duration of the common cold by producing an immunological response.
• Vitamin C is required to make noradrenaline and adrenalin in the nervous system.
• It can help improve the absorption of iron from the diet.
• Aids memory and has potent anti-inflammatory effects on the brain.
• It takes part in tyrosine and folic acid metabolism.
• May be helpful against allergy by decreasing the production of histamine.
• It spares vitamins A, E and some B-complex vitamins from oxidation.
• Natural laxatives may help with constipation.
• Act as a detoxifier that may reduce the side effects of aspirin and insulin.
• May reduce the risk of cataracts and age-related macular degeneration formation.
• May improve gouty arthritis by elimination of uric acid.
• Used to aid those withdrawing from drugs and help with desperation and mental problems.
Deficiency:
· Anemia- fatigue, irregular heartbeats, Shortness of breath, Cold hands and feet, pale skin, dizziness.
Scurvy is characterized by poor healing of wounds, widespread connective tissue weakness, capillary fragility, loss of appetite, gum disease and loss of teeth.
Poor digestion, nose bleeds, brittle bone, easy bruising, painful and swollen joints, mouth ulcer, problems fighting infections.
Toxicity:
• Several possible adverse health effects of huge doses of vitamin C have been identified -rebound scurvy, increased oxidative stress, may cause iron overload, allergy, diarrhea, nausea, and dysuria.
• May interfere with the absorption and metabolism of vitamin B12.
• May increase oxalate stones in the kidney and urinary bladder due to urine acidification.
• High doses of vitamin C may reduce response to anticoagulants.
Sources:
• Acerola cherries.
• Rose hips.
• Green chilli peppers.
• Fresh thyme has three times more vitamin C than oranges.
• Other vitamin C sources are cantaloupe, mango, papaya, and berries.
