From the Vitamin Diary
Vitamin C - Ascorbic Acid - The 'Antibiotic' Vitamin
Vitamin C appears in a white crystal form and is readily soluble in water.
This vitamin is easily destroyed by heat, oxidation, drying, and storage. Alkalinity, even to a slight degree, is distinctly destructive to this vitamin. Acid fruits and vegetables lose much less ascorbic acid on heating than non-acid foods. This vitamin is lost from some vegetables during the first few minutes of cooking.
Therefore, vitamin C - rich foods should be eaten very fresh, to obtain maximum benefits.
Absorption of vitamin C into the bloodstream takes place in the upper part of the small intestine. The amount of ascorbic acid in different tissues varies: the adrenal and pituitary tissue, brain, pancreas, kidneys, liver, and spleen have relatively high concentrations; blood cells contain even more than the bloodstream.
Vitamin C is excreted by the kidneys through the urine. Excretion is diminished or absent when the body is already depleted of it. When there is an intake of over 3 g of vitamin C per day, the unabsorbed ascorbic acid is largely excreted in the faeces, and to a smaller extent, in the urine.
Recommended Daily Allowance - Vitamin C |
|
Men |
40 mg |
Women |
40 mg |
Children |
40 mg |
Infants |
25 mg |
Lactating Women |
80 mg |
Benefits of Vitamin C - Functions in the body
One of the most significant functions of vitamin C is the formation of collagen, a protein substance that cements the cell together. Failure to synthesize collagen results in delayed healing of wounds.
Ascorbic acid enhances the absorption of iron. It is needed for buoyant health, vitality and endurance. It ensures a clear skin, a fresh complexion and healthy gums and teeth. It is involved in the vital functions of all glands and organs. This vitamin is also necessary for maintenance of bones and proper functioning of the adrenal and thyroid glands. It promotes healing and protects against all forms of stress - physical and mental. It also provides protection against the harmful effects of toxic chemicals in the environment, food, and water, and counteracts the toxic effects of drugs.
Vitamin C - Deficiency Symptoms
A deficiency of vitamin C results in soft gums, skin hemorrhages, capillary weakness, deterioration in collagen, anemia, and slow healing of sores and wounds. It may lead to premature ageing, thyroid insufficiency, and lowered resistance to all infections. Its deficiency enhances the toxic effect of drugs and environmental poisons. Mild deficiencies of vitamin C may appear in the form of lassitude, fatigue, anorexia, muscular pain, and greater susceptibility to infection. A prolonged deficiency may cause scurvy .
Sources of Vitamin C
The main sources of vitamin C are citrus fruits and vegetables . Among fruits, Indian gooseberries, guavas, limes, lemons, oranges, and papayas are the most valuable sources of this vitamin. Root vegetables and potatoes contain smaller amounts. Potatoes , however, account for a large proportion of the total ascorbic acid intake because of the amount normally eaten every day. Foodstuffs of animal origin contain only small amounts of this vitamin ; the more important of such sources is fish. Cereals and pulses do not contain vitamin C in the dry state, but if soaked in water for about 48 hours and allowed to germinate, they form a good source of vitamin C.
The important point to keep in mind is that this vitamin is very sensitive to heat and light and therefore easily destroyed on cooking or exposure to light. Therefore vitamin C-rich food should be eaten very fresh, to obtain the maximum benefits.
Rich Food Sources of Vitamin C - values per 100g |
Mg |
Raw red peppers |
280 |
Brussels sprouts |
200 |
Parsley |
150 |
Green peppers (raw) |
100 |
Tomato puree |
100 |
Kiwi fruit (raw) |
98 |
Strawberries (raw) |
60 |
Raw cabbage |
49 |
Orange juice |
33 |
Mangoes, ripe |
16 |
French fries |
11 |
Your Health and Mine |