Vitamin C

by Mirella Levin

Vitamin C, also known as ascorbic acid is a water soluble vitamin. This means that it is not stored in the body and must be taken in either through dietary supplements (i.e. pills) or through our diet. It is commonly found in citrus fruits such as oranges and lemons but can also be found in green vegetables and tomatoes. Because it is produced in the skin, the amount of ascorbic acid will decrease dramatically if one is exposed excessively to pollution or to the sun.

Foods Containing High Quantities of Vitamin C

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Vitamin C has many different functions. It is anantioxidant which helps protect various molecules from harm, such as proteins,lipids, carbohydrates, DNA and RNA. It is also needed for collagen synthesiswhich is a component of blood vessels, teeth, gums, tendons, ligaments andbones. It also affects our mood by maintaining the neurotransmitters which inturn affect our brain function. It is also needed for the synthesis of carnitine,which is an essential molecule that is responsible for the transportation offats to the mitochondria. These are small organelles which produce energy whichis then used in various cells throughout the body. Furthermore, it can enhanceiron absorption.

However, ascorbic acid is best known for supporting the immune system to prevent illness. It does this by stimulating the productionand the function of white blood cells (lymphocytes and phagocytes). Thisvitamin is also important in enhancing phagocytosis, which is the engulfing anddestruction of bacteria, cellular motility and the process of chemo taxis whichcontrols the movement of a cell or organism toward or away from a chemicalstimulus. It is very important to have a sufficient intake of ascorbic acid in orderto maintain a strong and healthy immune system. Moreover, Vitamin C also hasanti-ageing properties as it helps repair damaged cells and prevents excessiveand/or cancerous cell growth.

Recent studies have also suggested that people whohave a high intake of the C vitamin are less likely to have Coronary Heart Diseaseand Stroke. It has also been shown that in ascorbic acid can reduce the severity ofCataracts, which is a disease that results in visual impairment.

The consumption of fresh fruits and vegetables has been seen as mediums of reducing the risk of developing some types of cancer. This vitamin has also been used to treat certain diseases and medical problems such as vasodilation, hypertension, increasing survival time of cancer patients, diabetes (types one and two) and the common cold.[2]

Vitamin C deficiency is rare in developing countriesas a daily intake of 10mg is sufficient. However, deficiency can lead to scurvywhich results in defective formation of the bones andpoor healing of wounds. This will also lead to an increased risk of infectiondue to a weakened immune system. Other symptoms of deficiency may includeextreme fatigue and deterioration of the gums (due to lack of collagen which isthe main structural component of gums). On the other hand, ascorbic acid overdosewill have negative effects on the body’s metabolism, resulting in stomach achesand diarrhea. The best way to avoid either deficiency or overdose of thisessential vitamin is to consume it in the correct dosage. It is recommended that90 mg of this vitamin be taken in per day.