Health Benefits of Vitamin C
by Dr Deryck D. Pattron, Ph.D
Summary:
Vitamin C is an essential water soluble vitamin that is not made in the body and must be supplied in the diet either as supplements or present in fresh fruits and vegetables. Vitamin C performs numerous functions in the body some of the main functions include the formation of collagen, to promote wound healing, and to boost immune functions. Other functions are mentioned and discussed. Drugs, such as aspirin, antibiotics, oral contraceptives and heavy metals interfere with vitamin C function in the body. People who are most susceptible to vitamin C deficiency include those patients afflicted with AIDS, chronic diseases such as hyperthyroidism, ulcers, hemodialysis, surgery and cancers. It is therefore imperative that a good source of vitamin C be supplied in the diet or provided via supplements on a daily basis in order to maintain health and well being.
What is vitamin C?
Vitamin C is an organic molecule that is not made in the body and is essential to the biological processes of higher organisms. It is also known as ascorbic acid or calcium ascorbate (Ester-C) or sodium ascorbate. It functions mainly in hydroxylation reactions such as the formation of hydroxyproline in collagen. Vitamin C deficiency often leads to degeneration of connective tissue resulting in scurvy.
What are the possible functions of vitamin C in the body?
* Assist in the rapid breakdown of alcoholic containing substances in the body.
* Reduces the risk of stroke.
* Assists in the formation of teeth and bone.
* Reduce the time taken for wound healing.
* Increases iron absorption in the body.
* Reduce the severity of allergic and asthmatic attacks by reducing the levels of histamine.
* Boost immune functions and provides increased protection against infections.
* Reduces blood sugar.
* Reduces heavy metals such as lead in the blood by the process of chelation.
* Increases life expectancy by as much as six years.
* Assist in the production of collagen, the basic structural protein found in teeth, bones, gums, and blood vessels.
* Assist in the mopping up of free radicals and prevention of oxidative damage.
* Delays, prevents or reduces the effects of oxidative damage.
* Protects against cancer, cataracts and aged-related macular degeneration.
* Reduces blood pressure.
* Reduces the risk of cardiovascular diseases.
Negative effects of large doses of vitamin C:
A large dose of vitamin C may be any dose equal to or greater than 2000 mg vitamin C per day.
* Stomach upset.
* Diarrhea.
* Kidney stones.
* Nausea.
Substances that reduce the effectiveness of vitamin C:
* Aspirin.
* Tobacco.
* Barbiturates.
* Mineral oil.
* Oral contraceptive.
* Salicylates.
* Sulfur drugs.
* Tetracyclines.
* Anti-cholinergics.
* Oral anticoagulants.
* Heavy metals.
Stability and availability of vitamin C:
* Sensitive to air, heat, light, alkalis and copperware.
* Food processing and packaging decreases vitamin C content.
* Vitamin C content in opened containers decrease by 2 % per day.
* Vitamin C is eliminated from the body every 12 h and must be replenished over a 24h period in order to have a sustained beneficial effect.
* Fresh sources of vitamin C are always recommended.
What are some of the common symptoms associated with vitamin C deficiency?
* Ineffective use of nutrients such as iron, B vitamins, vitamins A & E, calcium and certain amino acids.
* Swollen gums.
* Low resistance to infections.
* Frequent colds and coughs.
* Bleeding gums.
* Inflammation of gums.
* Loose teeth.
* Loss of teeth.
* Bleeding under the skin.
* Muscle weakness.
* Tiredness.
* Mental fatigue.
* Depression.
* Brittle skin and nails.
* Slow or prolonged healing of wounds.
Who are the people most likely to suffer from vitamin C deficiency?
* AIDS patients.
* Alcoholics.
* Cancer patients.
* Burn victims.
* People with diarrheal diseases.
* People with prolonged fever.
* People with prolonged infection.
* People with intestinal diseases.
* Patients with endocrine dysfunction such as hyperthyroidism.
* Patients with stomach problems such as ulcers.
* People undergoing stressful conditions.
* Infants on deficient formulas.
* Patients on hemodialysis.
* Patients undergoing surgery.
* People who smoke tobacco.
* People who are diagnosed with tuberculosis.
* People exposed to low temperatures for long periods or hypothermia.
What are the major sources of vitamin C?
The Recommended Dietary Allowance (RDA) of vitamin C for women is 75 mg. The RDA of vitamin C for men is 90 mg. The RDAs of vitamin C for pregnant women and for those who are breast feeding are 85 mg and 120 mg, respectively.
* Broccoli.
* Strawberries.
* Cranberries.
* Citrus fruits e.g. lemons, oranges, grapefruit, tangerines, tomatoes
* Green peppers.
* Brussels sprouts.
* Honeydew.
* Cantaloupe.
* Potato with skin.
Conclusion:
Vitamin C is an essential vitamin, which is not made in the body and must be obtained from external sources such as fresh fruits, vegetables or supplements. It plays an essential role in collagen formation, tissue repair, and immune function. Vitamin C deficiency leads to scurvy, poor wound healing, increased susceptibility to infection, colds and coughs. The RDA for vitamin C is different among the sexes and also among pregnant and those who are breast feeding. A good source of vitamin C is any dose between 75 mg to 120 mg per day. Large doses of vitamin C such as those exceeding 2000 mg may lead to stomach, intestinal and kidney problems. Vitamin C is broken down in the body approximately every 12 hours and not stored in the body and because of these facts vitamin C should be consumed on a regular basis to ensure optimum health and well being.
About the Author
Dr Pattron is a Public Health Scientist and Consultant.