Vitamin C is a water soluble vitamin and is also known as ascorbic acid. It is an important nutrient for the human body and unlike most mammals human beings do not have the power or the ability to make their own vitamin. It is therefore very essential to include
vitamin C in our diet.
Vitamin C is an important antioxidant which protects essential molecules in the body like lipids or fats, proteins, nucleic acid, and carbohydrates from damage caused by free radicals and reactive oxygen species. These free radicals are manufactured during metabolism of the body as well as through exposure to pollutants and toxins in the atmosphere. It also helps in restoring vitamin E, another antioxidant in the body.
The main function n of
Vitamin C however, is the synthesis of collagen a significant structural component of bones, ligaments, tendons and blood vessels. It also helps in synthesizing neurotransmitter, important for brain functioning. Neurotransmitters are also said to affect the mood of a person. Recent studies have also shown that
vitamin C helps in the metabolism of cholesterol to bile acids which alter blood cholesterol levels.
Vitamin C deficiency is known as scurvy and at times can be a fatal one. Some of the common symptoms of scurvy include hair and tooth loss, bruising, bleeding and pain and swelling. As early as the 1700s, the British Navy was however, aware of the fact that eating oranges and lemons could cure scurvy, though it was only in the 1930s that
vitamin C could be isolated. Scurvy in the early stages may result in reduced levels of carnitine which is an important compound needed for transportation of fatty acids across the inner membrane of the mitochondria. Though scurvy is rare as it can be prevented with the intake of as less as 10mg of
vitamin C daily, it is found among children and adults who are on a restricted diet.
The main natural sources of vitamin C are fruits like camu, kakadu plum, and in some meat cuts like liver. As a nutritional supplement you can find vitamin C in the form of tablets, drink mixes and capsules. Plants are a very good source of vitamin c. However, it depends upon the variety of the plant, the climate and soil it grew upon. Lemon, papaya, kiwi fruit, guava are good sources of
vitamin C other than camu and kakadu plum. Most of the mammals can make their own vitamin C. In some amounts vitamin C can be found in mother’s milk, and pasteurized milk.
In recent studies, it has been seen that low intake of
vitamin C is linked with the increased risk of cardiovascular disease. Research has also shown that increased intake of fruits and vegetables rich in vitamin C is linked with reduced chances of cancer. Cataracts are one of the main reasons for visual impairment. Cataracts occur in people with age with reduced levels of vitamin C intake. Vitamin C also helps in the prevention of common cold.
