VITAMIN C

Vitamin C or ascorbic acid is a water-soluble vitamin. Thus, it can not be stored in the body and a certain amount of vitamin C is required daily to accomplish various body functions. The most important function of vitamin C is the formation of collagen fibers, present in subcutaneous tissue (hypodermis), cartilage, teeth and bone. It also acts as an antioxidant. 

Functions of vitamin C

·         Due to the antioxidant properties of vitamin C, it may have positive effects against certain diseases caused by oxidative stress including hypertension, diabetes, cardiovascular diseases, inflammatory diseases etc. Though, its positive effects are not quite evident in clinical studies so far.

·         Vitamin C is important for immune system. During infections, it is used quickly by the body. It is believed to be useful for white blood cells like monocytes, phagocytes and lymphocytes.  

·         Vitamin C also has antibiotic properties. A research in 2013 has proved that this vitamin can kill dug-resistant bacterium of tuberculosis.

·         Vitamin C is also important for absorption of iron from GIT.

·         Vitamin C can reduce the duration of common cold.

Deficiency Symptoms

Severe deficiency of vitamin C causes a disease named scurvy. It is due to the defect and weakness of collagen fibers, as stated above.

·         The most important effect of scurvy is the failure of wounds to heal. With vitamin C deficiency, wounds may take several months to heal instead of normal few days.

·         This disease also negatively affects bone growth. The growing bones can fracture easily at the growth point. Also in adults, the already fractured bone will not heal in case of vitamin C deficiency (scurvy).

·         Scurvy also causes the fragility of blood vessel walls. It causes the rupture of capillaries and the result is hemorrhages throughout the body.

·         Extreme scurvy will produce infection of mouth, loosening of teeth, bloody stools, blood-vomiting and death.

Dietary Sources of Vitamin C

Citrus Fruits are good source of Vitamin C

Vitamin C is mostly present in fresh fruits and raw vegetables. Their main dietary sources include: (per 100g amount).

Rose hip (426 mg), Green Chili Pepper (244 mg), Guava (228 mg), Red Chili Pepper (144 mg), Papaya (60 mg), Strawberry (60 mg), Orange (53 mg), Lemon (53 mg), Pineapple (48 mg), Cauliflower uncooked (48 mg), Grapefruit (30 mg), Mango (28 mg), Red Tomato (13.7 mg) and others.

These values are according to USDA.

Vitamin C is the most sensitive vitamin. It is highly affected by cooking, heat, air and light. 

RDA & UL

Recommended Daily Allowance (RDA) of vitamin C is 90 mg/day for adult male and 75 mg/day for adult female. Tolerable Upper Level (UL) for both adult male and female is 2000 mg/day. RDA is slightly higher than minimum requirement.

Overdose

Vitamin C can cause various problems if taken in amounts more than their upper limits. These include headache, fatigue, vomiting, diarrhea, disturbed sleep while it can cause skin rashes in infants.