Vitamin C

Vitamin c is now commonly known by either the term antiscorbutic vitamin or ascorbic acid. The first name is used because the vitamin acts as a prevention and cure of scurvy (scorbutus).

For many years this disease was seen among sailors and explorers who were deprived of fresh fruit and vegetables on their long journeys. Thus the phrase "scurvy crew" is in reference to this well known symptom. The English navy learnt that lime juice could stop it so it was carried on their ships. The nick-name "limies" originates from this habit.

When vegetables are prepared for eating in open pots, vitamin C is destroyed. Foods that have been cooked by pressure cooking keep much of their vitamin C content.

Daily Recommendations of Vitamin C

The RDA for men is 90mg/day and 75 for females. However, this is only supplying enough to prevent deficiency disease. Levels above the RDA are likely to have an impact on optimum health. Some studies are finding that certain diseases are less of a risk at higher levels.

Health Benefits of Vitamin C

The absence of vitamin c in your diet will result in fragile capillaries and subsequent loss of blood.

Tooth structure and health may also be impacted since the cementum that holds the tooth in its bony sockets weakens and the tooth becomes loose.

In extreme cases deficiency of c vitamin can lead to loss in weight and constant and annoying pains in the joints and even death.

The amount of vitamin required by pregnant and lactating women is considerably higher than at other times. This increased requirement is due to the demands made on the mother by the unborn child to build skeletal structures and maintain a normal condition of the blood vessels.

Following severe injury or a surgical operation vitamin c acts as a healing agent. It has been found that the amount of ascorbic acid in the blood drops, and it concentrates in the scar tissue that forms at the site of the wound. Low levels slow the healing process.

A process that is more rapid due to the presence of ascorbic acid is the absorption of iron through the intestinal walls. It has been found that addition of extra vitamin C to the diet can improve specific types of anemia.

 

Food Sources of C Vitamin

Unlike some animals (mice, rats, chickens, and pigeons), man has no method of making c vitamin. The diet is the only essential source. There is no capacity to store sufficient quantities to allow him to remain in a healthy condition during a long period when he might be lacking in his diet.

C Vitamin is found in large quantities in fresh tomatoes, turnips, green leafy vegetables, and the majority of fruits. One of the best sources is the juice of oranges, lemons, and grapefruit. Fresh meats contain C vitamin in moderate amounts. Acerola Cherries are now known to have some of the highest levels of the vitamin.