Facts on Vitamin C

According to a research published in Journal of Epidemiology (May 1992), individuals with high levels of Vitamin C in blood tend to have greater longevity. On account of its anti-oxidant property, Vitamin C helps us deal with the wear and tear of daily living. Thus it is one of the "C"rucial nutrients necessary for overall strengthening of tissues and boosting the immunity.

Brief Facts on Vitamin C

• Vitamin C is a water-soluble vitamin necessary for the body on a daily basis.
• It's the main micronutrient boosting up the immune system, and cannot be stored in the body like other fat-soluble vitamins (A, D, E & K).
• Ascorbic acid is used in food preservation since it is inexpensive and doesn't interfere with the taste of processed food. This ascertains adequate supply of vitamins to the body through processed food.
• Raw fruits and vegetables should be consumed whenever possible and refrigerated in an air-tight container.
• The vitamin is easily washed out during food preparation and storage. Hence, care should be taken while chopping, cooking and boiling the food to avoid overdoing a particular process.
• The quantity of Vitamin C is very high in most foods; hence processed food still has the potential to ensure daily-recommended supply of vitamin C.
• Cooking soda destroys Vitamin C due to its alkalinity.

Functional Benefits of Vitamin C

• Ascorbic acid has an important role to play in collagen synthesis that strengthens the bones, ligaments and blood vessels.
• It acts against free radicals with its anti-oxidant property and thus aids in maintaining and repairing the body tissues.
• Necessary for healthy gums and teeth
• Helps in the secretion of adrenal hormones
• Increases iron and calcium absorption
• Effective antiviral agent
• Plays a role in enhancing the immunity and fighting infections
• Prevents arteriosclerosis
• Reduces cholesterol

Vitamin C Deficiency Facts
Mild deficiencies cause fatigue, lack of energy, swollen gums and nosebleeds. Scurvy is a fatal disease caused by gross deficiency in Vitamin C. It includes the following symptoms:

• Skin hemorrhages
• Easy bruising
• Loose teeth
• Bleeding gums
• Joint pain and swelling
• Hair loss
• Delayed wound healing
• Chronic anemia
• Dry skin

Vitamin C Food Sources

Vegetable Sources	Fruit Sources
Artichoke Asparagus Avocado Bean sprouts Beet Greens Broccoli Brussels Sprouts Cabbage Carrots Cauliflower Chard Chicory Greens Collard Greens Corn Cucumber Dandelion Greens Green Pepper Kale Kohlrabi Lima Beans Mushrooms Mustard Greens Okra Onions Parsnips Peas Potatoes Pumpkin Radishes Romaine Rutabagas Snow peas Spinach Sweet potato Turnips Watercress	Apples Banana Blackberries Blueberries Cantaloupe Grapes Guava Kiwifruit Lemon Lime Mango Nectarine Orange Papaya Peach Pear Pineapple Pomegranate Raspberries Strawberry Tangelo Watermelon
	Other Sources
	Beef Chicken Fish and Seafood Liver Meat and Poultry Clams Mussels Pork

Recommended Dietary Intake of Vitamin C for Various Age Groups
Vitamin C is eliminated every 12 hours from the body so an adequate intake is necessary throughout the day. An intake of 7-10mg/day can help prevent scurvy.
Recommended Dietary Allowance (RDA) is as:

• Children - 9-13 years: 25-50 mg/day
• Teenage - Girls: 65 mg/day
  Boys: 75 mg/day
• Women - 75 mg/day
• Men - 90 mg/day
• Pregnancy/Lactation/Smokers may need as high as 100 - 135 mg/day.

Overdose Facts - Side Effects of Over-consumption of Vitamin C
Excess unused vitamin is eliminated from the body through urine; hence an overdose is generally non-toxic. However mega doses are known to cause the following symptoms:

• Bloating
• Nausea
• Diarrhea
• Cramps
• Kidney stones
• B12 depletion
• Calcium loss