What is Vitamin C

Vitamin C (also called ascorbic acid) is a crystalline, odorless compound readily soluble in water. It performs a number of activities in the body, like the formation of collagen in the bones and building muscles. Many human tissues, including the brain, liver, thymus, kidney, and spleen, have high  concentrations of vitamin C.

It is stable in an acidic environment, but heat, oxygen, and catalysts all cause it to break down. In the development phases of life, It is a crucial companion protein for tissue creation.

Vitamin deficits caused by this vitamin have been related to a number of cardiovascular disorders, including heart disease, hypertension, stroke, and atherosclerosis.

It functions as cement to securely anchor bodily cells in place. It also works as an antioxidant. As a powerful reducing agent, it aids in tying up free radicals and shielding the body from their harmful effects.

Functions of vitamin C

There are number of benefits of vitamin C .Here are 8 main functions of it:

Aids in absorption of nutrients

It improves the absorption of iron, making it accessible for the production of hemoglobin. It is necessary for helping in the healing of wounds, infections, and fever. It also promotes bone health and increases in the absorption of calcium.

Build immunity

The body uses vitamin C to reduce tissue inflammation and strengthen its defenses against infection. Moreover, it increases T-cell activity, which fights infections.

Work as Antioxidant

Its powerful reducing agent properties helps in tying up free radicals, preventing the body from their harmful consequences. It keeps the blood vessels’ structural integrity intact and guards against tissue injury. It guards against several dangerous illnesses, including cancer.

Support collagen production

Collagen is structural protein which binds cells and tissue together. it increases collagen protein synthesis  for the repair of the damage skin. Vitamin C boosts the growth rate of fibroblasts, which decreases with age.

Manage high blood pressure

It acts as an antioxidant and reduces hypertension. It reduces blood pressure by supporting in the relaxation of the blood arteries that carry blood from the heart.

Low risk  of cancer and Arthritis

Consuming Vitamin C-rich foods may reduce the risk of cancers such as lung, stomach, and breast cancer. Free radicals can cause cartilage degeneration, yet antioxidants like vitamin C can reduce this damage. Consuming vitamin C-rich foods reduces the risk of developing osteoarthritis and rheumatoid arthritis.

Prevent eye disease

It  works  together with beta-carotene and vitamin E, protects against cataracts and macular degeneration.

Other benefits

It can improve immune system function, gum health, reduce sunburn and redness, and aid in wound healing.

Sources of Vitamin C

• Fruits and green leafy vegetables are good source of vitamin C. Among the fruits with the highest concentration of ascorbic acid is amla (nellikai, also known as Indian gooseberry), which has 600 mg/100 g.
• Ascorbic acid may be found in abundance in citrus fruits, including grapefruit, oranges, sweet limes, and pomelo. It is plentiful in vegetables like cabbage, green chilies, drumstick leaves, coriander leaves, and turnips.
• When fresh fruits and vegetables are unavailable, sprouted legumes like green and Bengal gramme can be a valuable supply of ascorbic acid during times of starvation and drought.

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Recommended dietary allowances

The daily dose of vitamin C varies according to age. Fallowing is the amount required for a particular age or particular condition like pregnancy or breastfeeding.

Toxicity of Vitamin C

Vitamin C is water-soluble. An extra dose of vitamin A gets excreted through urine. So, toxicity develops very rarely. But if a megadose of vitamin C is consumed for a long period of time, it causes an imbalance of nutrients.

Taking too much Synthetic vitamin C can also cause diarrhea, nausea, and stomach cramps.

In nutshell

Vitamin C  most powerful anti-oxidant. It is most effective in protecting against UV-induced damage and can also be used to cure skin wrinkles. . This vitamin works best when supplemented with other micronutrients such as vitamin E and zinc. High vitamin C consumption has been linked to a lower risk of various carcinomas, including those of the pharynx, oral cavity, esophagus, lung, and stomach. It helps to treat dry skin and also supports wound healing.

Vitamin C is naturally available in many fruits, juices, and vegetables. Both natural and synthetic forms of vitamin C offer comparable antioxidant defense and bioavailability. Vitamin C serves as vital for enzyme activation, oxidative stress reduction, immune function, and carcinogen suppression. Daily supplementation is recommended to maintain optimal vitamin C concentrations in plasma and tissues, as food sources may be not reliable.