Definition of Vitamin C
Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that has a pivotal role in bodily functions . It acts as an antioxidant, supporting the immune system, aiding in collagen production for healthy skin, bones, and tissues, and assisting in the absorption of iron from plant-based foods. Fruits and vegetables like oranges, strawberries, broccoli, and bell peppers are rich sources of vitamin C.
Forms of Vitamin C
Vitamin C, also known as ascorbic acid, can come in different forms, including:
Ascorbic acid: This is the most common and basic form of Vitamin C found in many supplements and fortified foods.
Sodium ascorbate: A buffered form of Vitamin C, it is less acidic and is often used in supplements.
Calcium ascorbate: This form combines ascorbic acid with calcium, making it a less acidic option for those sensitive to acidity.
Magnesium ascorbate: Similar to calcium ascorbate, it combines Vitamin C with magnesium, offering a less acidic alternative.
Ascorbyl palmitate: This fat-soluble form is often used in skincare products due to its stability and ability to penetrate the skin.
Ester-C®: A patented form of Vitamin C containing calcium ascorbate, metabolites, and vitamin C breakdown products. It's claimed to be more gentle on the stomach and better absorbed.
These various forms are utilized in different supplements, food fortifications, and skincare products, catering to various needs and preferences.
Sources of Vitamin C
Sure, here's a list of common sources of Vitamin C:
Citrus fruits (oranges, lemons, grapefruits)
Kiwi fruit
Strawberries
Guava
Papaya
Bell peppers (especially red bell peppers)
Broccoli
Brussels sprouts
Tomatoes
Spinach
Pineapple
Mango
Cantaloupe
Watermelon
Raspberries
Blackberries
Cranberries
Blueberries
Cherries
Green peas
These foods are known for their high Vitamin C content and can be included in a balanced diet to meet your daily requirement for this essential nutrient.
Daily requirements of Vitamin C
Sure, here are the recommended daily allowances (RDAs) of Vitamin C according to age, gender, pregnancy, and lactation as per the Dietary Reference Intakes (DRIs) by the National Institutes of Health:
Children (birth to 6 months):
AI (Adequate Intake): 40 mg
Children (7-12 months):
AI: 50 mg
Children (1-3 years):
RDA: 15 mg
Children (4-8 years):
RDA: 25 mg
Children (9-13 years):
RDA: 45 mg
Males (14-18 years):
RDA: 75 mg
Females (14-18 years):
RDA: 65 mg
Males (19 years and older):
RDA: 90 mg
Females (19 years and older):
RDA: 75 mg
Pregnant Females:
RDA: 85 mg
Lactating Females:
RDA: 120 mg
These values can slightly vary based on individual health conditions and recommendations from healthcare professionals. It's always a good idea to consult with a healthcare provider for personalized advice regarding nutritional needs.
bodily functions of vitamin c
Ascorbic acid, serves several various functions in the body:
Antioxidant: It acts as an antioxidant, helping to protect cells from damage caused by free radicals and oxidative stress.
Collagen synthesis: Vitamin C is essential for the synthesis of collagen, a protein that plays a crucial role in the structure of connective tissues, skin, bones, and blood vessels.
Immune function: It supports the immune system by enhancing the function of various immune cells and aiding in the body's defense against infections.
Wound healing: Vitamin C plays a role in wound healing by contributing to the formation of connective tissue and promoting tissue repair.
Iron absorption: It facilitates the absorption of non-heme iron (found in plant-based foods) in the intestines, increasing the body's ability to utilize this essential mineral.
Neurotransmitter synthesis: It participates in the synthesis of certain neurotransmitters, such as serotonin, which can affect mood regulation.
Antihistamine properties: Vitamin C may exhibit mild antihistamine effects, reducing the severity of allergic reactions by decreasing histamine levels.
Overall, vitamin C is crucial for various bodily functions, including immune support, collagen production, antioxidant activity, and aiding in the absorption of other essential nutrients.
Cardiovascular health: Vitamin C may help support heart health by improving blood vessel dilation, reducing the risk of hypertension, and potentially lowering the risk of heart disease.
Eye health: As an antioxidant, Vitamin C may contribute to maintaining healthy vision by protecting the eyes from oxidative damage caused by free radicals.
Skin health: Apart from collagen synthesis, Vitamin C also assists in reducing skin damage from ultraviolet (UV) rays, promoting skin elasticity, and aiding in the repair of sun-damaged skin.
Stress reduction: It's involved in the production of stress hormones, such as cortisol, and may help mitigate some of the physiological effects of stress on the body.
Bone health: Vitamin C plays a role in the formation of bone tissue by aiding in the synthesis of collagen, a component crucial for bone strength and structure.
Gum health: It contributes to maintaining healthy gums by supporting collagen production in gum tissues and assisting in the prevention of periodontal diseases.
These functions collectively demonstrate the diverse impact of Vitamin C on overall health and well-being, affecting multiple systems and aspects of the body.
Deficiency of Vitamin C and it's treatment
Vitamin C deficiency, known as scurvy, can result in fatigue, weakness, swollen gums, joint pain, anaemia, skin rashes, impaired wound healing and bruising due to weakened blood vessels. Treatment involves consuming vitamin C-rich foods like citrus fruits, strawberries, bell peppers, and supplements to replenish the body's stores of the vitamin. This helps in reversing symptoms and restoring overall health.
Treatment involves increasing vitamin C intake through diet, including citrus fruits (oranges, lemons), strawberries, kiwi, bell peppers, broccoli, and supplements. Consuming these sources regularly helps replenish vitamin C levels in the body, reverses symptoms, and supports collagen production, ultimately restoring overall health. In severe cases, medical intervention with intravenous vitamin C may be necessary.