What is Vitamin C ?
Vitamin C, also known as L-ascorbic acid, is a water-soluble vitamin that is found naturally in a variety of food sources, including many types of fruits and vegetables, such as red peppers, oranges and grapefruits. Because the body is unable to produce vitamin C on its own, it’s considered an essential nutrient, meaning that it must be obtained from foods or supplements.
Vitamin C, or ascorbic acid, is required by the body to produce collagen, an essential protein found in skin, nails, and hair. Dietary vitamin C also plays a key role in wound healing, iron absorption, and immune function.
Sources of vitamin C
Regular dietary intake of vitamin C is required to maintain health and prevent deficiency of the nutrient. Whole food sources of vitamin C provide additional nutrients and phytochemicals, such as bioflavonoids, which may increase the nutrient’s bioavailability (proportion of the vitamin that is circulated for use). When an individual’s need for vitamin C is increased or intake through dietary sources is insufficient, vitamin C supplementation may be considered.
assortment of citrus fruits
Vitamin C-rich foods include citrus fruit, strawberries, and Brussels sprouts.
Foods high in vitamin C
Vitamin C is abundant in several fruit and vegetables, including:
Bell peppers
Broccoli
Brussels sprouts
Cantaloupe
Citrus fruits (e.g., orange, grapefruit)
Kiwifruit
Strawberries
Tomatoes and tomato juice
If you’re trying to get more of this vitamin in your diet, it’s important to note that heat may destroy vitamin C. In order to preserve vitamin C, consider consuming your produce raw or steamed, as opposed to broiled, grilled, or roasted.
You can monitor your Vitamin C level by online booking your blood test from our website https://mlsdiagnostics.com/
What does vitamin C do?
In the body, vitamin C supports immune health, acts as an antioxidant, and assists in collagen synthesis . Vitamin C functions as a cofactor for enzymes involved in regulating gene transcription and synthesizing certain neurotransmitters and hormones. In the immune system, vitamin C supports the function of the epithelial barrier, the cells that provide a physical barrier against pathogens. Vitamin C may enhance the function of various white blood cells, resulting in the destruction of microbes.
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 called collagen, used to make skin, tendons, ligaments, and blood vessels
- Heal wounds and form scar tissue
- Repair and maintain cartilage, bones, and teeth
- Aid in the absorption of iron
Vitamin C is one of many antioxidants. Antioxidants are nutrients that 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 body is not able to make vitamin C on its own. It does not store vitamin C. It is therefore important to include plenty of vitamin C-containing foods in your daily diet.
For many years, vitamin C has been a popular household remedy for the common cold.
Research shows that for most people, vitamin C supplements or vitamin C-rich foods do not reduce the risk of getting the common cold.
However, people who take vitamin C supplements regularly might have slightly shorter colds or somewhat milder symptoms.
Taking a vitamin C supplement after a cold starts does not appear to be helpful.
Vitamin C Deficiency and Symptoms :
Acute vitamin C deficiency leads to scurvy . The timeline for the development of scurvy varies, depending on vitamin C body stores, but signs can appear within 1 month of little or no vitamin C intake (below 10 mg/day) . Initial symptoms can include fatigue (probably the result of impaired carnitine biosynthesis), malaise, and inflammation of the gums . As vitamin C deficiency progresses, collagen synthesis becomes impaired and connective tissues become weakened, causing petechiae, ecchymoses, purpura, joint pain, poor wound healing, hyperkeratosis, and corkscrew hairs. Additional signs of scurvy include depression as well as swollen, bleeding gums and loosening or loss of teeth due to tissue and capillary fragility. Iron deficiency anemia can also occur due to increased bleeding and decreased nonheme iron absorption secondary to low vitamin C intake . In children, bone disease can be present . Left untreated, scurvy is fatal .
Until the end of the 18th century, many sailors who ventured on long ocean voyages, with little or no vitamin C intake, contracted or died from scurvy. During the mid-1700s, Sir James Lind, a British Navy surgeon, conducted experiments and determined that eating citrus fruits or juices could cure scurvy, although scientists did not prove that ascorbic acid was the active component until 1932.
Today, vitamin C deficiency and scurvy are rare in developed countries. Overt deficiency symptoms occur only if vitamin C intake falls below approximately 10 mg/day for many weeks . Vitamin C deficiency is uncommon in developed countries but can still occur in people with limited food variety.
Vitamin C deficiency may result in a number of health symptoms and complications, such as impaired immune health and increased vulnerability to infections. A lack of vitamin C compromises the formation of collagen, which in turn impairs the integrity of collagen-containing structures in blood vessels, bones, mucous membranes, and skin. Within eight to 12 weeks of insufficient vitamin C intake, individuals may develop scurvy, a clinical syndrome of vitamin C deficiency. Scurvy is characterized by several symptoms including swollen gums, poor wound healing, hemorrhage (internal bleeding from ruptured blood vessels), and hyperkeratosis (skin thickening).
Certain factors may increase the risk of vitamin C deficiency, including:
Alcoholism or anorexia
Being elderly
Certain health conditions (e.g., malabsorption, certain forms of cancer, individuals with end-stage renal disease on chronic hemodialysis)
Certain medications (e.g., aspirin, corticosteroids, indomethacin, oral contraceptives, tetracyclines)
Infants fed boiled or evaporated milk
Liver transplant
Smoking and second-hand smoke
Unvaried or restricted diets (e.g., due to food fads, food allergies)
Additionally, individual needs for vitamin C may increase due to factors such as air pollution, infections, and conditions characterized by inflammation and oxidative stress (e.g., type 2 diabetes, arthritis, asthma).
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