Vitamin C
Written by pinoyusana on August 14th, 2011Vitamin C (ascorbic acid) is a water-soluble vitamin found in a variety of fruits and vegetables that is easily destroyed when exposed to air, heat and light.
Functions: Essential for growth and maintenance of all cells and tissues; promotes the absorption of iron in the intestines; and acts as a water-soluble antioxidant in the body.
Sources: Many fruits and vegetables, including citrus fruits, cantaloupe, strawberries, tomatoes, green and red peppers, kale, collards, mustard greens, broccoli, cabbage, and potatoes.
Deficiency: Signs of deficiency include delayed wound healing; increased susceptibility to infection; and scurvy, a condition characterized by bleeding under the skin, anemia, joint tenderness and swelling, poor wound healing, weakness, and such oral disorders as bleeding gums, tooth loss, and gingivitis.
However, because vitamin C sources are plentiful in the U.S. food supply, deficiency is rarely seen; it mainly occurs n infants fed cow’s milk only, or in people whose diets lack adequate sources of vitamin C. In addition, cigarette smokers have lower blood levels of vitamin C than nonsmokers. As a consequence, the National Research Council recommends that smokers consume at least 100 milligrams of vitamin C per day.
Excess: High intakes of 1 gram or more per day may cause nausea, abdominal cramps, and diarrhea in some people.
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Tags: vitamin c, Vitamins, water-soluble vitamin
