VITAMIN C (ASCORBIC ACID)

 Benefits of Vitamin C (ascorbic acid)

Introduction:

Vitamin C is a water-soluble Vitamin. So, it dissolves in water, our body cannot synthesize this Vitamin itself, and we have to take this Vitamin through food. Our body has a small amount of this Vitamin. Vitamin C is also known as ascorbic acid.

                                                            VITAMIN C SOURCE

Sources of Vitamin C:

Following foods are rich source of Vitamin C:

Vitamin C is present in citrus fruits(e.g. oranges, lemons, pomegranates, and grapes e.t.c.), leafy green vegetables(e.g. spinach, chilies, cabbage, and lettuce e.t.c.), and in beef liver. Oranges provide 70 milligrams of vitamin C and grapes fruit provides 96 milligrams of vitamin C. Meat contains large amounts of vitamin C, so meat is a good source of vitamin C.

Daily Requirement of Vitamin C:

Adults from age 19 to 64 need a maximum of 40 grams of this Vitamin per day. Taking a large amount of vitamin C in our diet may cause diarrhea, stomach pain, etc.

The function of vitamin C:

The following are the functions of vitamin C:

1. Vitamin C is used to form collagen( they are protein molecules made up of amino acids) that gives strength to connective tissues. Collagen is also required to heal wounds. Collagen is a fibrous protein that is responsible for healthy joints, keeping your skin refreshed, maintaining your heart health, and also supports bones and cartilage formation.

2. Vitamin C is also present in white blood cells(WBC), which enables the immune system to function properly. Vitamin C is required to synthesize Epinephrine or adrenaline (emergency hormones).

3. One study in America reveals that a person with a high amount of vitamin C in his blood is less likely to get a stroke by 42%. People who take fruits and vegetables in large amounts have high levels of vitamin C in their blood.

4. Vitamin C is an antioxidant(these are the substances that can delay some types of cell damage), which can help our body to prevent diseases such as cancer, cardiovascular disorders, arthritis, Asthma, and from common cold.

5. A person suffering from anemia can take vitamin C because it increases the absorption of iron into the blood.

6. The person who takes  Vitamin C in large amounts has a low risk of getting all types of cancers.

7. Vitamin C helps our body to convert fats into energy when there is a low amount of energy in our body.

Deficiency of Vitamin C: 

      A deficiency of vitamin C causes the following diseases: 

1. Scurvy: 

             Scurvy is a disease caused by severe vitamin C deficiency, if a person cannot take vitamin C in the required amounts per day it may cause scurvy. If it is left untreated it leads to tooth loss, severe joint and leg pain, bones, and blood vessel diseases, the wounds cannot heal and if they heal it takes a lot of time.

Skin problems: 

                      As we know vitamin C is required by our body to make our skin moist and fresh, if we cannot take vitamin C in a sufficient amount it may cause skin problems.

Weak Immunity system:

                   If you have been suffering from fever, cough, or other diseases day by day. Your immune system is very weak, due to a deficiency of vitamin C in your body.

SOURCE OF VITAMIN C:                                                    

          We take vitamin C(ascorbic acid) in large amounts to treat these complications. We may take vitamin C in the form of fruits and leafy vegetables, we may also take vitamin C supplements to treat these issues.

Side effects of vitamin C supplements:

                  You may also take vitamin C from Vitamin C supplements. However, taking large amounts of vitamin C supplements may cause kidney stones and other diseases.

Conclusions:

                Vitamin C is a water-soluble vitamin, it cannot be synthesized by your own body so, we have to take it from fruits and leafy vegetables. Vitamin C is used to form collagen which is very essential for our bones. It decreases the risk of cancer, cardiovascular disorders, asthma, kidney stones, etc. Vitamin C is also useful for our body because when our body has a low amount of energy it converts fats into energy to meet our energy deficiency. It also builds your immune system. Deficiency of vitamin C may cause scurvy, skin problems, and weakness of the immune system. More intake of vitamin C may also cause Kidney stones and other complications.