Want to keep those nasty colds, coughs or even acne at bay? Vitamin C comes to your rescue.
A gist on vitamin C
Also called ascorbic acid, vitamin C is a water-soluble vitamin — which means – any excess is excreted by the body. It is an important vitamin related to the well-being of the respiratory tract, it also has several antioxidants and is essential for overall growth and development.
Sources of vitamin C
A variety of fruits and vegetables in their raw or uncooked form provide us with our daily quota of vitamin C. In addition, vitamin C supplements are also popular, alone or in combination with Vitamin B or as a part of a multi-vitamin capsule. Some cereals, foods and beverages are fortified with vitamin C.
Fruit sources: Gooseberries (amla), guavas, kiwifruit, papaya, oranges, sweet lime, lemons, grapefruit, cantaloupe, strawberries, pineapples, watermelons, mangoes, raspberries and tomatoes.
Vegetable sources: Kale, spinach, mustard greens, cauliflower, broccoli, Brussels sprouts, brinjal, green and red peppers, potatoes, sweet potatoes, winter squash, turnip greens and other green leafy vegetables.
Benefits of vitamin C
Anti-oxidant effects: Vitamin C is essential for the health of skin and hair as it neutralises the free radicals produced in the body.
Increased life expectancy: Higher amounts of vitamin C in the body offer protection against cardiovascular diseases and ischaemic heart disease. It also prevents plaque formation in arteries, which causes atherosclerosis.
Increases iron absorption: Vitamin C aids iron absorption from plant sources and makes it available to the body. Iron can be stored in the body’s iron depots.
Protective effect: Vitamin C also helps in cataracts, cancers and joint diseases.
Deficiency of vitamin C
- A lack of vitamin C leads to a weak immune system, increasing susceptibility to colds, coughs and other respiratory infections.
- In the olden days, sailors aboard ships who did not regularly consume vitamin C rich foods suffered from scurvy. Scurvy affects the skin causing discolouration, easy bruising and bleeding gums. Additionally, it also causes anaemia and fatigue.
- Wounds do not heal or heal poorly if there is a lack of vitamin C.
- Vitamin C has an important role in conditions like acne, asthma, autism, alcoholism, Alzheimer’s, depression, diabetes, Parkinson’s disease and irritable bowel disease. Women with a lack of vitamin C have increased incidence of gallstones.
Warning against excess vitamin C
- Very high doses of vitamin C (greater than 2 grams) may contribute to kidney oxalate stones though this claim is not fully substantiated. It may also cause stomach upset and diarrhoea. It is recommended that people with a history of kidney stones consult their physician before taking more than 1 gram of vitamin C daily, as a supplement.
- Excessive intake of vitamin C leads to copper deficiency. Copper in small amounts is required by the body. People with iron overload diseases like hemosiderosis and hemochromatosis should avoid large amounts of vitamin C intake.
Recommended daily allowance
This varies from person to person. It also varies in children and adults, while pregnant and lactating women have higher requirements. 40-60mg/day is safe for daily intake.
Also check out: Vitamins – benefits and sources
Written by Dr Nisreen Nakhoda, General Physician
Photograph via sxc.hu
