VITAMIN C or ASCORBIC ACID

Vitamin C (Ascorbic Acid)

One of the better known vitamins is Vitamin C or Ascorbic Acid.

This water soluble vitamin plays a role in many important bodily functions. Since it is water soluble, whatever the body does not use is constantly being passed out of the body via the urine. While there are no known problems associated with an over-abundance of Vitamin C, other than possibly constipation, it is still a good idea to stick within recommended daily allowances.

Probably the most important function Vitamin C performs is as an antioxidant . Oxidants are free radicals that if not controlled can significantly damage cells. Much in the same way that rust breaks down a car's exterior, so too can free radicals damage the skin and other body parts.

Vitamin C is crucial to the body's ability to produce collagen, which is an important protein that keeps skin damage minimal. Collagen can delay the development of wrinkles and saggy skin by helping skin hold onto its elasticity.

Vitamin C also expedites the body's ability to repair tissues so wounds heal more quickly.

Vitamin C is necessary for the process involved with metabolizing folic acid, iron, tyrosine and phenylalanine. The body also cannot properly make use of carbohydrates without Vitamin C, and it is also needed to synthesize fats and proteins.

Vitamin C can also help a person recover from the effects of a cold more quickly. However, unlike what many people believe, this it cannot actually "prevent" a cold from developing, but it can alleviate the symptoms and perhaps accelerate the passing of a cold. It accomplishes the task of helping the body deal with a cold by increasing the production of white blood cells and antibodies.

Vitamin C can also strengthen artery walls and make them better able to resist the development of plaque build-up. It helps with the bone marrow's ability to produce red blood cells and hemoglobin. And Vitamin C helps keep the nervous system healthy.

Studies investigating Vitamin C's ability to slow down and possibly even prevent the formation of cataracts are ongoing and show promising results.

Sources of Vitamin C

Fruits contain plenty of vitamin C, especially citrus fruits such as oranges, tangerines, and limes, as well as, guava, lemons, papayas, strawberries, black currants, grapefruit and mangoes. Many vegetables also contain Vitamin C including collard greens, sweet and hot peppers, broccoli, tomatoes, brussel sprouts, cabbage, potatoes, kale, spinach, and watercress. To preserve more of the Vitamin C content and make them more effective, it is best to eat these fruits and vegetables raw or only slightly cooked. Steam and exposure to light break down this vitamin.

The recommended daily intake of Vitamin C is 60 mg per day for adults.

Symptoms of a Vitamin C Deficiency

The most well know condition associated with a Vitamin C deficiency is scurvy, a condition that used to be common among sailors who spent long periods at sea. Early symptoms of scurvy affect the mouth area including gums that bleed and teeth that become loose. As it progresses, muscles become weak and joints become painful.

Other signs that the body may be experiencing a deficiency of Vitamin C can include frequent infections, prolonged colds, easily bruised body parts, painful and/or swollen joints, nose bleeds, and anemia symptoms including tiredness and loss of skin color.

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About the Author

Donovan Baldwin is a freelance SEO copywriter livng in Stone Mountain, GA. He is retired from the U. S. Army after 21 years of service, has worked as an accountant, optical lab manager, restaurant manager, and instructor. He is a University of West Florida alumnus (BA Accounting 1973) and has been a member of Mensa for several years. He has written and published poetry, essays, and articles on various subjects for the last 40 years. He developed an interest in health and fitness in the '70s after reading numerous books, including Dr. Kenneth Cooper's "Aerobics". This has led him to continue his personal research into health and fitness for over 30 years, and to pursue course work on the subjects of health and fitness, including yoga, which he practices regularly. Learn more about health, fitness, diet, and weight loss at http://nodiet4me.blogspot.com and at Fitness After 40.