Benefits of Vitamin C, Sources and Deficiency
Vitamin C is a water-soluble, antioxidant vitamin. It is important for the formation of collagen - a protein that gives structure to bones, cartilage, muscle, and blood vessels. Vitamin C also aids in the absorption of iron, and helps maintain capillaries, bones, and teeth.
Vitamin C is also known as, ascorbic acid, L-ascorbic acid, the antiscorbutic vitamin, L-xyloascorbic acid. This vitamin is considered a cure-all for many diseases and problems - from cancer to common cold.
Yet, the interesting fact is that this miracle vitamin cannot be manufactured by the body, and needs to be ingested.
Benefits of Vitamin C -
« Vitamin C serves a predominantly protective role in the body.
« Vitamin C is required in the synthesis of collagen in connective tissue, steroid hormones, conversion of cholesterol to bile acids.
« It is a great antioxidant and helps protect the body against pollutants.
« It assists in the prevention of blood clotting and bruising, and strengthening the walls of the capillaries.
« As vitamin C is a biological reducing agent, it is also helps prevention of degenerative diseases - such as cataracts, certain cancers and cardiovascular diseases.
« Ascorbic acid promotes healthy cell development, proper calcium absorption, normal tissue growth and repair - such as healing of wounds and burns.
« Vitamin C is needed for healthy gums, to help protect against infection, helps reduce cholesterol level, high blood pressure and prevents arteriosclerosis.
What does deficiency of vitamin C lead to?
When there is a deficiency of vitamin C in the body, various problems can arise.
A shortage of vitamin C may result in hemorrhages under the skin and a tendency to bruise easily, poor wound healing, weakness, poor digestion, bleeding gums and loose teeth.
Low levels of vitamin C have been associated with a variety of conditions including hypertension, gallbladder disease, stroke, some cancers.
Edema (water retention) also takes place due to a shortage of vitamin C, along with painful joints, bronchial infection and colds.
Scurvy is the only disease that is treated with vitamin C.
During the therapeutic use of this vitamin, the dosage is usually increased significantly, but the toxicity level must be kept in mind.
The average (Recommended dietary allowance) RDA is 60-80mg, per day.
For adolescents it is 80 mg, 75 mg for adults, 100 mg during pregnancy and 150 mg during lactation.
The recommended dietary allowance (RDA) of vitamin C is 60 to 90 milligrams per day. Men should consume more vitamin C than women and individuals who smoke cigarettes are encouraged to consume 35 more mg of vitamin C than average adults. This is because smoking depletes vitamin C levels in the body and is a catalyst for biological processes, which damage cells.
What are deficiency symptoms of vitamin C in a person?
Symptoms of scurvy, the vitamin C deficiency disease include -
« Bleeding gums (gingivitis) and skin discolouration due to ruptured blood vessels.
« Poor wound healing.
« Weak immune function, including vulnerability to cold and other infections.
Sources of vitamin C -
Eating a variety of foods that contain vitamin C is the best way to get the required amount each day.
Healthy individuals who eat a balanced diet do not need Vitamin C supplements.
Since the body does not produce vitamin C, it must be obtained from fruits and vegetables. Some excellent sources of vitamin C are oranges, olives, guava, green peppers, watermelon, papaya, strawberry, kiwi fruit, mango, broccoli, tomatoes, cauliflower, cabbage, and citrus juices or juices fortified with Vitamin C.
Amla or the Indian gooseberry is one of the richest sources of Vitamin C, whether fresh or the dried, powdered form.
Raw and cooked leafy greens (turnip, spinach), red and green peppers, fresh tomatoes, potatoes, pineapple are also rich sources of Vitamin C.
Vitamin C is sensitive to light, air, and heat, so it is best to eat fruits and vegetables raw, or minimally cooked in order to retain their full vitamin C content.
How to prepare and store foods to retain vitamin C -
Vitamin C can be lost from foods during preparation, cooking, or storage. To prevent loss of vitamin C:
· Serve fruits and vegetables raw whenever possible.
· Steam, boil, or cook foods in a very small amount of water, or microwave them for the shortest time possible.
· Cook potatoes in their skins. Be sure to wash off the dirt on the outside of the potato.
· Refrigerate prepared juices and store them for no more than two to three days.
· Store cut and raw fruits, vegetables in an airtight container and refrigerate - do not soak or store in water. Vitamin C gets dissolved in the water.
Consumption of vitamin C rich foods in their fresh, raw form is the best way to maximize vitamin C intake.
Related Tags: vitamin c, benefits of vitamin c, vitamin c source, vitamin c deficiency, food source of vitamin c
Read more on benefits of vitamin c, sources and vitamin c deficiency.
Visit http://www.healthvitaminsguide.com for Information on Vitamins, Minerals, Amino Acids
Recent articles in this category:
- Working And Reasons To Buy Phentramin- D Diet Pills
Phentramin- d is one of the newest and enhanced versions of the Phentermine diet pill. It efficientl
- Genf20 Plus: A Natural Way To Age Backwards
Due to popular demand, Human Growth Hormone (HGH) supplements are flocking the market. Guarantees of
- Reverse The Effects Of Aging With Genf20 Plus
Aging comes with a lot of problems. As a person ages, the skin sags, eyesight blurs, bones become br
- Health Benefits Of Genf20 Plus
When you get older, your body will surely experience the symptoms such as weaker stamina and bones,
- Genf20 Plus Review - What You Should Know About Genf20 Plus
If you are still searching for the best anti-aging treatment that can reverse or at least slow down
- Genf20 Plus - Anti-aging Treatment For A Younger You
There are many things in life that you wish you would rather not experience and one of them is aging
- Say Goodbye To Fatigue With Detox Cleanse
Are you feeling unceasing fatigue, regular headaches? If you happen to feel your energy meter drops
- Kidney Liver Cleanse To Get Rid Of Those Damaging Toxins From Your Body
Determining the right kidney liver cleanse product will assist you to get rid of numerous toxins fro
- Erectile Dysfunction - Solving It The Herbal Way
Impotence is an often humiliating condition which most men find hard to accept. While studies show t
- Isocort - Understanding The Facts
Isocort is a natural supplement which supports adrenal function. It can have profoundly positive eff
Most viewed articles in this category:
- How to Use Radionics Concepts to Save Money on Vitamins
It usually takes decades for fundamental scientific discoveries to become accessible to everyone. N
- Be Wary of Treating Bone Spurs with Coral Calcium
Be Wary of Treating Bone Spurs with Coral CalciumThere are many websites that claim coral calcium ca
- Should You Take Herbal Supplements?
A lot of people today are considering herbal supplements as an alternative to, or in addition to, co
- Bob Barefoots Coral Calcium
One night, a few years back I as watching early morning television and happened to stumble across a
- Mangosteen Supplement Use
The majority of any studies done with the mangosteen fruit to date have been done in a lab. There is
- Colloidal Silver for Flu Prevention
Influenza, commonly called as Flu, is a highly contagious and acute infection of the respiratory tra
- The Deep Need for a Postnatal Nutritional Program For All Postpartum Women
Throughout the past 30 years in private practice, hundreds of women have told me they felt that thei
- Tips For Purchasing A Superior Hoodia Product
There are dozens of Hoodia products in the marketplace today, hence it is very important to take a l
- Discovering Antioxidants
As society continues to find new and better ways to combat disease and improve overall health, we ar
- Acne And Vitamin Supplements
Since the majority of the worlds population suffer from acne at some point in their lives, there is