Vitamin C

Vitamin C or L-Ascorbic acid is a water soluble vitamin which plays an important role in the well maintenance of health and life .  It is best known for its potentiality in keeping the immune system activated and fighting against diseases.

 

ascorbic acid

Functions

  • It acts as a co-factor in about eight enzymatic reactions supporting  collage production, which is the keen factor to support the health and strength of skin, tendons, ligaments, and other connective tissues.
  • It is required for a range of metabolic reactions and helps in iron absorption.
  • It is very important in brain signal pathway as it is needed to make the neurotransmitter nor-epinephrine.
  • It also helps in protein usage by the body.
  • It helps in wound healing.
  • It fills the gaps of lacking electrons in the body, and thus prevents cellular inflammation and keeps the body healthy.
  • It helps in strengthening of teeth, cartilages  and bones by calcification of them.
  • In  exercising people, athletes and sports person, its antioxidative properties  protect the cells from effects of oxidation during exercise.
  • It helps in decreasing uric acid level, giving relief to gout.
  • It  takes part an important role in treating Male fertility, as it can protect sperms from damages , prevent from clumping together and promote mobility of them.
  • It also assists enzymes that play a crucial role in releasing the brakes that keep certain genes from becoming activated in the embryo soon after fertilization, when egg and sperm fuse.
  • In the most advanced stem cell therapy also, it is used by the experts to prepare more healthy and active stem cells.

Deficiency 

  • Anemia
  • Bleeding gums
  • Decreased ability to fight infection
  • Decreased wound-healing rate
  • Dry and splitting hair
  • Easy bruising
  • Gingivitis (inflammation of the gums)
  • Nosebleeds
  • Possible weight gain because of slow metabolism
  • Rough, dry, scaly skin
  • Swollen and painful joints
  • Weakened tooth enamel

A severe form of Vitamin C  deficiency is called as Scurvy, which shows almost all the above symptoms along with fatigue.

Sources

The fruit of a rose, a rose hip, is a powerful anti oxidant as it is  high in vitamin C. The wild dog variety of rose  contains 50% more vitamin C than oranges.

Fruits with the highest sources of vitamin C include:Sources of Vit C

  • Cantaloupe
  • Citrus fruits and juices, such as orange and grapefruit
  • Kiwi fruit
  • Mango
  • Papaya
  • Pineapple
  • Strawberries, raspberries, blueberries, cranberries
  • Watermelon

Vegetables with the highest sources of vitamin C include:

  • Broccoli, Brussels sprouts, cauliflower
  • Green and red peppers
  • Spinach, cabbage, turnip greens, and other leafy greens
  • Sweet and white potatoes
  • Tomatoes and tomato juice
  • Winter squash