Vitamin C: An Essential Vitamin
Vitamin C, also known as ascorbic acid is a water-soluble vitamin that is not synthesized by the human body. The inability of humans to synthesize this vitamin means that the vitamin has to be arbitrarily taken in the diet. Another reason that advocates how vital this vitamin is the fact that the human body presents with symptoms if this vitamin is not taken in the required amount – and the deficiency disease is called Scurvy.
Benefits
Vitamin C is a necessary vitamin for growth and development and is actively involved in consistently repairing all the body tissues. It takes part in the biosynthesis of all types of collagen as a coenzyme and wound healing. It is a strong antioxidant and performs the following functions:
- Boosts the immune system and protects the body from multiple chronic diseases
- Stops cold and flu from worsening and prevents further complications
- Maintains blood pressure within a normal range
- Reduces the risk of heart diseases
- Improves gut absorption of iron and prevents anemia
- Improves memory
- Prevents stroke
- Reduces inflammation
- Delays skin aging signs
- Maintenance of cartilages, bones, teeth and, gums
- Delays age-related macular edema and prevents cataract
Recommended Daily Allowance (RDA)
The recommended daily allowance of Vitamin C for adult men and women is 60mg. This amount of daily intake has been proven to prevent Scurvy from developing. The RDA for pregnant women is 80mg per day and for those lactating it is 100mg per day. A wide range of in-depth research has proven that regular intake up to this amount is associated with reduced risk of, especially cardiovascular and cerebrovascular diseases.
Sources of Vitamin C
It has always been implied that a diet rich in all nutrients is the best way to a healthy living and a good portion of fruits and vegetables daily is good enough to meet the requirements of the body for Vitamin C. There is a wide range of fruits and vegetables that contain this antioxidant super-nutrient. The natural sources of Vitamin C are:
- Citrus fruits
- Strawberries
- Tomatoes
- Green pepper, red pepper, and broccoli
- Green leafy vegetables
- Potatoes
- Raspberries, blueberries
- Pineapple, papaya, mango, and watermelon
Vitamin C Deficiency
An acute deficiency of Vitamin C leads to scurvy. Once the amount of intake falls below 10mg per day it presents with weakened structures inside the body that are made out of collagen. Scurvy initially presents with general symptoms of fatigue and lethargy. Loose teeth, pain in joints, disorders of the bones and connective tissue, and defective and poor wound healing are all symptoms of Scurvy. As the disease worsens, swollen bleeding gums can be seen and purpuric rashes develop all over the body. If left untreated, scurvy can also be fatal.
Conclusion
Vitamin C is required as a coenzyme in many important biochemical reactions inside the human body. It optimizes the activity of enzymes involved in important pathways such as the synthesis of collagen. Furthermore, its antioxidant properties are also protective against many chronic diseases. To bag these benefits and keep metabolic functions running uninterrupted it is favored that the requirement of this nutrient is primarily met by regular intake of vegetables and fruits.
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These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure or prevent any disease.
