Vitamin C Facts

One of the best known vitamins is Vitamin C, also referred to as Ascorbic Acid. This water soluble vitamin plays a role in many important bodily functions. Since the vitamin is water soluble, any amount the body does not need is removed through urination. While there are no known problems associated with an over-abundance of Vitamin C, it is a good idea to stay within recommended daily allowances which is 60 mg per day for adults.

The antioxidant properties of Vitamin C are probably the most important. Oxidants are free radicals that if not controlled can cause significant damage to the cells. Much in the same way that rust breaks down a car's exterior, so too can free radicals damage the skin and other body parts.

Vitamin C is crucial to the body's collagen production abilities. Collagen is an important protein that keeps skin damage to a minimum. Collagen can delay the development of wrinkles and saggy skin by helping skin hold onto its elasticity. Vitamin C also expedites the body's ability to repair tissues so wounds heal more quickly.

In addition, Vitamin C is necessary for the process involved with metabolizing folic acid, iron, tyrosine and phenylalanine. The body cannot properly utilize carbohydrates without Vitamin C. It is also needed to synthesize fats and proteins.

Vitamin C can also help a person recover from the effects of a cold more quickly. Contrary to popular belief, the vitamin does not actually prevent a cold from developing, but it can alleviate the symptoms. It accomplishes this task by increasing the production of white blood cells and antibodies.

Vitamin C also strengthens artery walls and enables them to resist the development of plaque build-up. It helps with the bone marrow's ability to produce red blood cells and hemoglobin. And Vitamin C helps keep the nervous system healthy.

Studies researching Vitamin C's ability to slow down and possibly even prevent the formation of cataracts are ongoing and show promising results.

Vitamin C can be found in a number of delicious sources. Fruits contain plenty of vitamin C, especially oranges, tangerines, limes, guava, lemons, papayas, strawberries, black currants, grapefruit and mangoes. Many vegetables contain Vitamin C including collard greens, sweet and hot peppers, broccoli, tomatoes, brussel sprouts, cabbage, potatoes, kale, spinach, and watercress. To preserve more of the Vitamin C content, these fruits and vegetables are best served raw or slightly cooked. Excessive steam and exposure to light break down this vitamin.

While deficiencies are rare these days, the most famous of conditions associated with a Vitamin C deficiency is Scurvy, a condition that used to affect sailors who spent long periods at sea. Early symptoms of Scurvy affect the mouth area including gums that bleed and teeth that become loose. As it progresses, muscles become weak and joints become painful. Other signs that the body may be experiencing a deficiency of Vitamin C include frequent infections, prolonged colds, easily bruised body parts, painful and/or swollen joints, nose bleeds, and anemia symptoms including tiredness and loss of skin color.

To avoid a Vitamin c deficiency, be sure to eat plenty of fruits and vegetables as discussed above and supplement with vitamins.