| Vitamin C also known as Ascorbic Acid is a | | | | women and persons who smoke cigarettes are |
| water-soluble, antioxidant vitamin. It is important | | | | encouraged to consume 35-40 mg more vitamin |
| for the development of collagen. Collagen is a | | | | C than average adults. This is because smoking |
| protein that gives structure to bones, cartilage, | | | | reduces vitamin C levels in the body and is a |
| muscle, and blood vessels. Collagen has many | | | | catalyst for organic processes, which damage |
| benefits, supports a range of the body's | | | | cells. |
| structures and is necessary to the formation of | | | | Deficiency Symptoms of Vitamin C |
| bones and teeth | | | | Symptoms of scurvy, the vitamin C deficiency |
| Humans, unlike most other animals, do not | | | | disease include – |
| generate their own vitamin C, and they need to | | | | 1) Bleeding gums (also called gingivitis) and skin |
| take it through foods sources which are rich in | | | | discoloration |
| Vitamin C. This vitamin is measured a cure-all for | | | | 2) Poor healing of wound. |
| a lot of diseases and problems - from cancer to | | | | 3) Poor immune function, including susceptibility to |
| common cold. | | | | cold and other infections. |
| Benefits of Vitamin C | | | | Vitamin C Sources |
| 1) Vitamin C in addition to avoiding Scurvy, it has | | | | Consuming the number of foods that contain |
| been shown to diminish the length of colds and to | | | | vitamin C is the most excellent mode to get the |
| lighten their severity. It does not, however, avoids | | | | required amount of Vitamin C each day. Healthy |
| colds or modifies their frequency. Vitamin C may | | | | persons who eat a balanced diet do not need any |
| help prevent lead poisoning, and some scientists | | | | Vitamin C supplements. |
| suppose it can be used in the treatment of | | | | Amla (Indian gooseberry) is one of the richest |
| cancer. | | | | sources of Vitamin C, whether fresh or the dried |
| 2) Vitamin C serves a predominantly defensive | | | | or in powdered form. |
| position in the body. | | | | Some of the good sources of vitamin C are |
| 3) It is a great antioxidant and helps defend the | | | | oranges, kiwi fruit, mango, broccoli olives, guava, |
| body against pollutants | | | | green peppers, watermelon, papaya, strawberry, |
| 4) It helps in the prevention of blood clotting and | | | | tomatoes, cauliflower, cabbage, and citrus juices |
| bruising, and strengthening the walls of the | | | | or juices equipped with Vitamin C. |
| capillaries | | | | Raw and cooked green leafy vegetables, peppers, |
| 5) Vitamin C helps in the prevention of | | | | fresh tomatoes, potatoes, pineapple are also rich |
| degenerative diseases - such as cataracts, certain | | | | sources of Vitamin C. |
| cancers and cardiovascular diseases. | | | | Broccoli, Brussels sprouts, mangetout, red |
| 6) Ascorbic acid promotes healthy cell growth, | | | | peppers, chilies, watercress, parsley, blackcurrants |
| proper calcium absorption, normal tissue growth | | | | are also rich sources of Vitamin C. |
| and restore - like healing of wounds and burns. | | | | How to retain vitamin C |
| 7) Vitamin C is required for healthy gums, to help | | | | To avoid loss of vitamin C: |
| defend against infection, helps decrease | | | | • Serve fruits and vegetables raw as far as |
| cholesterol level, high blood pressure and avoids | | | | possible. |
| arteriosclerosis. | | | | • Steam, boil, or cook foods in a very minute |
| What can happen with the Vitamin C Deficiency? | | | | amount of water |
| Vitamin C Deficiency result in hemorrhages under | | | | • Store prepared juices in Refrigerator, but no |
| the skin and a tendency to bruise effortlessly, | | | | more than two to three days. |
| poor wound healing, weakness, poor digestion, | | | | • Store cut and raw fruits, vegetables in an |
| bleeding gums and loose teeth. | | | | airtight container and refrigerate - do not store in |
| Low levels of vitamin C have been related with a | | | | water because Vitamin C is water soluble and |
| number of conditions including hypertension, | | | | gets dissolved in the water. |
| gallbladder disease, stroke and some cancers. | | | | Eating foods rich in Vitamin C in their fresh, raw |
| Edema (also called water retention) also takes | | | | form is the finest way to maximize intake of |
| place due to a Vitamin C deficiency, along with | | | | vitamin C. |
| aching joints, bronchial infection and colds. | | | | Vitamin C Overdose |
| Vitamin C Dosage | | | | Vitamin C overdose of may result in diarrhea, lip |
| The average (recommended dietary allowance) | | | | swelling, and in very severe cases difficulty in |
| RDA is 60-80mg, per day. | | | | breathing. |
| For young people it is 80 mg, 75 mg for adults, | | | | Vitamin C overdose causes stomachaches with a |
| 100 mg during pregnancy and 150 mg during | | | | lot of side effects such as stomach pain and |
| lactation. Men should take more vitamin C than | | | | nausea. |