What is Vitamin C (Ascorbic acid) ?
Vitamin C, or ascorbic acid, is a water-soluble vitamin which has several health benefits, including:
- Boosts the immune system and so helps fight colds and flu. Vitamin C is necessary for the proper functioning of the immune system as it is involved in the production of white blood cells (lymphocytes and phagocytes), which help protect the body against infection.
- Prevents chronic diseases. It is a powerful anti-oxidant which neutralises harmful free radicals thus reducing oxidative stress. It therefore reduces the risk of chronic diseases such as heart disease, cancer, arthritis and dementia.
- Prevents premature aging. Vitamin C protects the skin from harmful free-radicals found in environmental pollutants, such as cigarette smoke. In addition, it is necessary for the formation of collagen which keeps the skin firm and elastic, thus preventing the appearance of wrinkles.
- Improves the absorption of iron from the gastrointestinal tract thus preventing iron deficiency anaemia.
- Helps to maintain healthy bones, cartilage, teeth and gums,
- helps wound healing and strengthens blood vessel walls
Dietary Sources of Vitamin C
Vitamin C is found in a wide variety of fruit and vegetables including:
- Citrus fruits (such as oranges and grapefruit) and their juices,
- red and green peppers and kiwis
- Other fruits and vegetables such as broccoli, kale, spinach, Brussels sprouts, cauliflower, red cabbage, strawberries and tomatoes
How much vitamin C do I need?
The recommended daily amount of vitamin C is 75mg for women and 90mg for men.
Examples of the amounts of vitamin C obtained from food include:
- Orange juice, 1 cup: 97mg
- Red pepper, 1/2 cup, 95mg
- Broccoli, cooked, 1 cup: 74mg
- Kiwi, 1 medium: 70mg
- Green pepper, 1/2 cup, 60mg
- Tomato juice, 1 cup: 45mg.
- Red cabbage, 1/2 cup: 40mg
Studies which looked at the health benefits of vitamin C usually used doses of 500mg daily.
What happens if I take too much vitamin C?
Taking large amounts (more than 3,000mg daily) of vitamin C can sometimes cause stomach pain, diarrhoea or flatulence. If you or your doctor decide that you need a high dose of vitamin C, start with a low dose and gradually increase (increase 500 to 1000 milligrams every two days). Vitamin C is essentially non-toxic as it is water soluble. Excess quantities are excreted in the urine.
Signs of Vitamin C Deficiency
Vitamin C deficiency is rare in the West. People who get little or no vitamin C (less than 10mg per day) for many weeks can get scurvy. This is a disease which causes bleeding gums, loose teeth, anaemia, joint tenderness and swelling, poor wound healing, dry skin, loss of appetite, frequent bruising, and weakness.
Some people such as the elderly, hospitalised patients, and people on very restrictive diets may have low levels of vitamin C and will be more susceptible to infection and will also have slow wound healing.
Possible Interactions
Vitamin C increases the absorption of iron and copper. It can also interfere with blood tests for vitamin B12 and so you should notify your physician if you are taking vitamin C supplements.
Buy high quality vitamin C supplements here.