Vitamin C (ascorbic acid) is required in the synthesis of collagen in connective tissue, neurotransmitters, steroid hormones, carnitine, conversion of cholesterol to bile acids and enhances iron bioavailability.
Vitamin C is a great antioxidant and helps protect the body against pollutants. Because vitamin C is a biological reducing agent, it is also linked to prevention of degenerative diseases such as cataracts, certain cancers and cardiovascular diseases.
Vitamin C also promotes healthy cell development, proper calcium absorption, normal tissue growth and repair, such as healing of wounds and burns. It assists in the prevention of blood clotting and bruising and strengthening the walls of the capillaries.
Vitamin C is needed for healthy gums, to help protect against infection and assisting with clearing up infections and is thought to enhance the immune system and help reduce cholesterol levels, high blood pressure and prevents arteriosclerosis. Vitamin C can kill the antibiotic-resistant tuberculosis bacteria.
Vitamin C is required to change proline into hydroxyproline (collagen) and lysine into hydroxylysine (collagen) which both help to repair tissue damage. It works best when accompanied by foods rich in rutin and hesperidin.
Nickel and vitamin C share a common antagonist, vitamin E. This inhibiting effect of vitamin E is not related to the antioxidative properties of vitamin C or vice versa (both are antioxidants, so in that respect they are synergistic), but they are antagonists ratio wise to one another, and to other chemical members:
For instance, vitamin C increases iron uptake, which vitamin E inhibits. Vitamin C lowers manganese and zinc, while vitamin E helps increase manganese and zinc absorption. As a result, a very high intake of vitamin C will require an equally high intake of vitamin E to maintain the same ratio.
Foods that contain high amounts of vitamin C help the lungs effectively transport oxygen throughout the body and improve lung function protecting against respiratory disorders and lung cancer. Tobacco smokers are particularly deficient in vitamin C and should consume far more foods rich in this vitamin to help repair the damage they are doing to their lungs.
Vitamin C may also help to dissolve bladder, gall and kidney stones.
Deficiency of vitamin C
Deficiency can cause scurvy which is one of the most serious diseases affecting children and teenagers. Vitamin C deficiency interferes with normal tissue synthesis and may result in the following conditions:
- Anaemia
- Bleeding under the skin and in deep tissues
- Bronchial infections
- Colds and coughs (frequent bouts)
- Cracked lip corners
- Influenza (frequent bouts)
- Lack of energy and weakness
- Oedema (swelling due to water retention)
- Painful and stiff joints and lower extremities
- Pinpoint haemorrhages under the skin
- Poor digestion
- Poor wound healing
- Swollen, soft and spongy bleeding gums and loose teeth
- The tendency to bruise easily
- Virus infections
NOTE: Prolonged deficiency of vitamin A leads to the rapid loss of vitamin C.
Studies show that smokers have lower levels of vitamin C in their blood than non-smokers and this is thought to be due to increased oxidative stress. Similarly, those regularly exposed to passive smoke have lower levels of vitamin C in their blood. People in these groups are advised to consume more vitamin C, up to 35 mg (50%) more than non-smokers.
Boiling or evaporating milk destroys any vitamin C it provides which can lead to vitamin C deficiency in infants fed boiled or evaporated milk.
Because vitamin C is found mainly in fresh fruits and vegetables, people who do not eat these foods or who do not vary their diet greatly are at risk of vitamin C deficiency.
Individuals with malabsorption diseases, like cachexia, are at increased risk of vitamin C deficiency. Other high-risk groups include those with cancer, end-stage renal disease (kidney failure) or chronic haemodialysis.
Consuming the juice of one whole freshly squeezed lemon per day added to drinks, teas and meals such as fish, vegetables, etc. can counteract vitamin C deficiency.
Vitamin C overdose
High consumption of foods rich in vitamin C have shown no toxicity dangers but high supplemental doses of vitamin C can increase levels of uric acid in the urine, because vitamin C can be broken down into uric acid. However, it is not clear if increased uric acid in the urine can increase a person’s risk of developing uric acid bladder and kidney stones or gout.
NOTE: Vitamin C supplements might raise blood sugar. In older people with diabetes.
WARNING: Vitamin C in amounts greater than 300 mg per day increases the risk of death from heart disease therefore it is wiser to choose foods rich in vitamin C rather than supplements.
Highest sources of vitamin C in milligrams per 100 grams
- Acerola cherries 1677.6 mg
- Camu camu berries 532 mg
- Rosehips 426 mg
- Green chillies 242.5 mg
- Guavas 228.3 mg
- Yellow bell peppers 183.5 mg
- Black currants 181 mg
- Thyme 160.01 mg
- Red chillies 143.7 mg
- Drumstick pods 141 mg
- Kale 120 mg
- Jalapeno peppers 118.6 mg
- Kiwi fruit 105.4 mg
- Sun dried tomatoes 102 mg
- Broccoli 89 mg
- Brussel sprouts 85 mg
- Cloves, saffron 81 mg
- Chilli pepper 76 mg
- Mustard greens 70 mg
- Cress 69 mg
- Persimmons fruit 66 mg
- Swede 62 mg
- Basil 61 mg
- Papaya 60 mg
- Rosemary 61 mg
- Pomelo fruit 61 mg
- Strawberries 58 mg
- Chives 58 mg
- Oranges 53.2 mg
- Lemons 53 mg
- Pineapple 48 mg
- Cauliflower 48 mg
- Kumquats 43.9 mg
- Watercress 43 mg
- Wasabi root 41.9 mg
- Kidney bean sprouts 38.7 mg
- Melon 36.7 mg
- Elderberries 36 mg
- Breadfruit 29 mg
- Coriander 27 mg
Recommended daily requirement of vitamin C
- Birth to six months 40 mg
- Infants 7 to 12 months 50 mg
- Children 1-3 years 15 mg
- Children 4-8 years 25 mg
- Children 9-13 years 45 mg
- Adolescent boys 14-18 years 75 mg
- Adolescent girls 14-18 years 65 mg
- Adult men 19+ years 80 mg
- Adult women 19+ years 75 mg
- Pregnant women 19+ years 85 mg
- Pregnant teens 14-18 years 80 mg
- Breastfeeding women 19+ years 120 mg
- Breastfeeding teens 14-18 years 115 mg
Nutrients vitamin C interacts with
Ailments vitamin C can help to prevent and treat
- Anaemia
- Arteriosclerosis
- Bacterial infections
- Bone and joint disorders
- Eye disorders (cataracts)
- Cancer
- Colds and coughs
- Diabetes
- Gall bladder disorders (gallstones)
- Gout
- Heart disorders (cardiovascular disease)
- High blood pressure
- High cholesterol
- Influenza
- Oedema
- Painful and stiff joints
- Respiratory disorders (bronchial infections)
- Skin and tissue disorders
- Teeth and gum disorders
- Tuberculosis
- Urinary disorders (bladder and kidney stones)
- Virus infections
Related subjects
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