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Vitamin C, or ascorbic acid, is a water soluble vitamin that protects the body from free radicals. Vitamin C helps produce collagen, a protein needed to develop and maintain healthy teeth, bones, gums, cartilage, vertebrae discs, joint linings, skin and blood vessels. Studies have shown that an adequate intake of vitamin C is effective in lowering the risk of developing several types of cancers including cancer of the breast, stomach, cervix, colon, rectum, prostate, esophagus, larynx, lung and mouth. It promotes a healthy immune system and is essential for the growth and maintenance of our teeth and bones. Getting enough Vitamin C in your diet will help heal your wounds quickly and protect you from colds and infections. Vitamin C also helps regulate cholesterol levels and lessens the risk of developing high blood pressure and heart disease. It is rich in antioxidants that prevents elements such as smoke, smog and other toxins from converting to cancer-causing substances.
Sources of Vitamin C
Citrus fruits are excellent sources of Vitamin C. Lemons, oranges, kiwi, lemons, limes, grapefruit, melons, pineapples, watermelon are only some of the fruits rich in Vitamin C. Vegetables that contain Vitamin C include asparagus, cauliflower, broccoli, squash, green peppers, red peppers, cabbage, brussel sprouts, kale, peas, turnips, onions, corn, pumpkins, carrots, parsley. Cooking reduces the Vitamin C content of these foods so it is advisable to eat them raw.
Vitamin C Deficiency
Nowadays it is not common to see Vitamin C deficiency but some groups of people are at higher risk. Smokers and heavy drinkers are at the top of the list. Those who do not regularly eat fruits and vegetables are also at risk. Stress also significantly depletes the Vitamin C level in body.
A deficiency in Vitamin C could lead to scurvy, a disease which is characterized by loose teeth, bleeding gums, anemia, gingivitis, rough dry and scaly skin. Humans do not have the ability to manufacture their own Vitamin C, thus, it is important to include Vitamin C in our daily diet. Since it is water soluble, Vitamin C is one of the safest and most effective nutrients. But we may not be able to get all the needed Vitamin C in the food we eat, Vitamin C supplements are sometimes recommended. The Recommended Daily Allowance (RDA) is 60mg a day; however, some medical practitioners advice taking 500 to 1000 mg a day for more efficacy. There is some evidence, though, that too much Vitamin C may cause the formation of kidney stones so it is advisable to ask your doctor the ideal dosage for you.
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