Vitamin C Benefits And Where Will You Find It?

Vitamin C is a water soluble vitamin. It plays an important role in human health. Vitamin C has become the most controversial vitamin in recent years. This is because of the claims and counterclaims on the use of vitamin C in mega-doses to cure everything from common cold to cancer.

Ascorbic acid is a hexose sugar derivative and it closely resembles monosaccharide sugars like glucose, galactose, etc. It is a strong reducing agent. However many animals can synthesize their own vitamin C, man and other primates cannot synthesize vitamin C due to deficiency of an enzyme thereby making us dependent on the external sources of the vitamin. It is rapidly absorbed from the intestines. The vitamin isn’t stored in the body so you need to keep the kids well equipped with their daily doses. Any extra and it comes out of the body via urine.

Benefits

● Collagen Formation –

Vitamin C is vital for the production of hydroxyproline and hydroxylysine. These molecules are required for the synthesis of healthy collagen fibres, thereby ensuring proper development of our connective tissues and proper wound healing after there is an injury.

● Bone Formation –

The bones need lots of collagen for the formation of the bone matrix thereby making ascorbic acid a necessity. Bones develop from birth upto puberty. It is necessary we give our kids adequate nutrition during this time so that they have bones strong enough to keep them on their feet in their old days too.

● Iron and HB Metabolism –

Ascorbic acid enhances iron absorbing power of the intestines. This is due to the reducing property of the vitamin. It helps in synthesis of hemoglobin which is a very important component of the red blood cells enabling them to transfer oxygen from lungs to all parts of the body and keeps us alert and when the red blood cells are old and weary it helps to break them down and conserves the hemoglobin so that there is no wastage.

● Antioxidant –

Vitamin C is a strong antioxidant. It helps keep the body clean by not allowing any impurities to accumulate. This function helps to maintain the integrity of the cells in the body. It has plenty of other skin-healing properties that make it worthy of a permanent place in your medicine cabinet. When vitamin C is used topically “the skin is triggered to heal itself by accelerating the production of collagen and elastin,” Remember, collagen and elastin are both naturally occurring protein fibers that help keep skin plump and firm.

● Immune System –

Coming to potent boosters of immunity one cannot leave this behind. It enhances the synthesis of immunoglobulin and antibodies and makes us stronger to fight the invading organisms. As parents we all want the best for our kids and would never want to see them fall sick again and again. Even though it’s a very tender age and that is justified because they have a weak immune system but we can try our best to keep the little ones safe and comfortable.

Recommended daily allowance –50-70mg of vitamin C intake daily is what is said to be adequate for an individual.

Dietary Sources – Sources of vitamin C are abundant and extend well beyond the ever-popular orange or orange juice. Many fruits and vegetables supply this vital vitamin. Sources of vitamin C include citrus fruits, tomatoes, potatoes, strawberries, green and red bell peppers, broccoli, Brussels sprouts and kiwifruit, among others. You can enjoy these foods raw or cooked, but it’s important to note that fruits and vegetables lose vitamin C when heated or stored for long periods of time. To get the most nutrients, eat them as soon as possible after shopping and consider steaming or microwaving vegetables for short periods of time to limit nutrient loss.

Vegetarians may be especially interested to know that vitamin C helps the body to better absorb non-heme iron — the kind from plant foods such as beans, spinach and quinoa. To get this benefit, combine vitamin C-rich foods with iron-rich plant foods in the same meal. Milk is a poor source of vitamin C but it’s an amazing source of calcium so its never wrong to have one glass of it at night or in the morning.

Deficiency – The deficiency of ascorbic acid causes scurvy. The disease is characterised by spongy and sore gums, loose teeth, anemia, swollen joints, fragile blood vessels, a bad immunity, bad wound healing and what not. Most are related to the deficiencies of collagen production and the impaired antioxidant property of the vitamin.

Conclusion

The clear benefit for optimizing intake of vitamin C is to prevent scurvy, especially in children at risk, like those who are malnourished, have limited dietary choices or are at risk for malabsorption.

Much has been discussed on the benefit of vitamin C in preventing the common cold. This topic has been extensively researched, and all the evidence suggests vitamin C does not prevent or helps in treating the common cold.

Though the research evidence is not overwhelming, there is some suggestion that vitamin C may reduce the duration of illness. However, vitamin C supplementation on a routine basis does not decrease the incidence or reduce the severity of a common cold.

It’s on this basis that some physicians recommend vitamin C for the common cold, and given the safety profile and the low cost, it may be OK to take a short course of vitamin C during a cold – but this should be discussed with your physician.

Modern science is now eagerly embracing vitamin C’s enormous potential as an antioxidant capable of preventing and, in some cases, reversing a host of human ills. Helping to maximize the beneficial effects of exercise while minimizing the impact of destructive toxins, vitamin C also acts at the most fundamental levels to prevent endothelial changes that lead to atherosclerosis, while also blocking harmful DNA degradation that triggers malignant change and sets the stage for cancer. And as scientists learn still more about the vital role of oxidative damage in diseases ranging from asthma to stomach ailments, vitamin C’s importance is growing literally by the day. There is no doubt that future research will uncover even more astonishing findings on the health benefits of vitamin C.