Information on Vitamin C

Vitamin C or ascorbic acid is one of the vital nutrients required for carrying out a number of metabolic reactions within the human body. Human body cannot synthesize this essential vitamin and hence, it has to be taken through one's diet. It is a water soluble vitamin that acts as an enzymatic cofactor in the synthesis of collagen. Its deficiency can manifest in several health problems, out of which the most well-known condition is scurvy.

Vitamin C Facts

Functions of Vitamin C
As has been mentioned already, vitamin is the cofactor of the enzymes required in the synthesis of collagen. Collagen is the fibrous scleroprotein of the connective tissues like, tendons, bones, cartilage, muscles and blood vessels. This vitamin plays a crucial role in wound healing and the production of the neurotransmitter norepinephrine and serotonin. It is required for the formation of carnitine, which in turn is essential for transportation of fats to the mitochondria. It aids the liver to metabolize cholesterol to bile acids and thereby, prevent the formation of gallstones.

However, ascorbic acid or vitamin C is more popular for its antioxidant properties, due to which it can prevent the free radicals from oxidizing the body cells and tissues, and thereby provide protection against a number of serious health problems. It can protect nucleic acids, i.e., DNA and RNA, as well as carbohydrates, fats and proteins from free radicals. It can also strengthen the immune system to fight against infectious agents like, bacteria, virus and fungi, besides facilitating absorption of iron from the plant foods.

Benefits of Vitamin C
It is essential for healthy skin, as it aids in the synthesis of collagen. It also facilitates the metabolism of fat by helping to produce carnitine. By preventing the oxidation of LDL cholesterol, it can reduce the risk for atherosclerosis, where the arteries become narrow, due to accumulation of fatty deposits inside the arterial wall. By assisting the liver to metabolize cholesterol, it can help to maintain the healthy blood cholesterol level in the body. Apart from these, it can prevent the formation of carcinogens like, nitrosamine in foods and in the gastrointestinal tract, which can prove helpful in reducing the risk of several types of cancer.

Due to its antioxidant properties, vitamin C can protect the body from free radicals, and prevent a number of health problems including, heart disease, stroke and heart attack. When the level of free radicals in the body exceed the level of antioxidants, then the condition is termed as oxidative stress. Oxidative stress can in turn, increase the risk for cardiovascular diseases, diabetes and high blood pressure.

Deficiency of Vitamin C
Its deficiency is known to cause scurvy disease, which is characterized by easy bleeding and bruising, especially of the gums, skin and mucous membrane, loosened teeth, diarrhea, pale skin, sunken eyes, joint pain and swelling, muscle pain and loss of collagen in bones, blood vessels and other connective tissues.

Dietary Sources of Vitamin C
The most important food sources of vitamin C are fruits and vegetables, such as citrus fruits like, lemon, oranges and lime, grapefruit, tomatoes, cauliflower, broccoli, Brussels sprout, cabbage, kiwifruit, spinach, bell pepper, strawberries, raspberries, asparagus, celery, lettuce, parsley, peppermint, mustard and kale.

Cooking as well as storage can result in significant loss of this vitamin from the above mentioned foods. However, vitamin C overdose can cause diarrhea, increase the amount of uric acid in the body and reduce the absorption of copper in the intestine. If taken on an empty stomach, its large dosage can cause indigestion. Therefore, one should be careful while taking vitamin supplements, which are available in the form of tablets, capsules and crystalline powder.