Vitamin C is a water-soluble vitamin that is also known as ASCORBIC ACID and plays a vital role in human body functions. In molecular form, vitamin C appears as C6H8O6 with a molecular mass structure of 176.12. Walter Haworth was the one who was able to determine the molecular form and molecular mass of Vitamin C where he gained a Nobel Prize for chemistry last 1937. Albert Szent-Gyorgyi was the other one who studied and researched the biological functions of Vitamin C which also gave the Medicine Prize of the same year. Naturally, Vitamin C appears as a white to yellow crystal or powder. Most of the times, commercially sold Vitamin Cs are a mixture of ascorbic acid, sodium ascorbate and other forms of ascorbates. Since this vitamin is an important part of our health and it is a water soluble one, we should replenish it regularly through vitamin c rich foods like oranges, lemons, limes, tangerines and other green leafy vegetables.
FUNCTIONS OF VITAMIN C
Amongst all the common nutrients and biochemicals, Vitamin C is perhaps the most popular since not only is it vital in keeping a person healthy but it can easily be taken through fruits and vegetables. Ascorbic acid, together with minerals like sodium, potassium and calcium salts are mostly used as antioxidants that are commonly added on prepared foods.
- Functions as a coenzyme or as a cofactor.
- Acts as an antioxidant that blocks the damages caused by free radicals. Free radicals are produced during the metabolism of carbohydrates to energy.
- Vitamin C is capable of decreasing the LDL cholesterol and triglycerides and increases the HDL levels in the body.
- Vitamin C is needed during the synthesis of neurotransmitters in the nervous system and in the adrenal glands. These neurotransmitters are dopamine, noradrenaline and adrenaline.
- Vitamins C in a form of ascorbic acid, aids during collagen synthesis and plays an important role in maintaining the structure of the bones, the cartilage and the teeth.
- Because this vitamin has antioxidant properties it can prevent the development or the complication of cardiovascular diseases. Together with Vitamin E, it protects the bad (LDL) cholesterol preventing from building up in the coronary arteries.
- It protects a person from any forms of heart disease by strengthening the structures of arteries made up of collagen, lowers total cholesterol and blood pressure and also prevents platelet aggregation.
- Individuals with high blood levels of vitamin C have decreased risk of suffering from stroke.
- It also has the capability of improving the activity of nitric acid in the body. Nitric acid is the one needed for blood vessel dilation, lowering of blood pressure and prevents arterials spasms in the heart that could potentially lead to heart attacks.
- Vitamin C is capable of preventing the occurrence of certain types of cancer because of its antioxidant properties. Vitamin C is able to fight cancer by getting rid of free radical damages, and stops the growth and development of cancerous cells.
- It improves the activity of chemotherapeutic agents like doxorubicin, cisplatin and paclitaxel.
- Vitamin C is a participant in hydroxylation and in the synthesis of collagen in the connective tissue. Collagen is a substance that acts as “glue” that strengthens most body parts like muscles and blood vessels. It is a protein substance necessary for the development and strengthening of healthy teeth, bones, gums, cartilage, vertebrae discs, joint linings, skin and blood vessels.
- It is also essential for faster healing of wounds and also foe the repair of damages in the cartilage, bones and in teeth.
- Vitamin C is able to increase the resistance of a person against infection through immunologic activity of leukocytes, the production of interferon, process of inflammatory reaction and in the integrity of the mucous membranes.
- There are some reports the Vitamin C can reduce the activity of the enzyme, Aldose Reductase. Aldose Reductase is the enzyme responsible for the accumulation of sorbitol in the eyes, nerves and in kidney of individuals with diabetes.
RECOMMENDED DAILY ALLOWANCE OF VITAMIN C
For non smoking adults, the RDA of Vitamin C is 75mg per day for women and 90mg a day for men. For smoking adults, the RDA of Vitamin C is 110mg a day for women and 125mg a day for men. It is important that a person consumes 200 mg a day of Vitamin C in order to maintain normal levels of plasma and normal levels of lymphocytes.
BEST FOOD SOURCES OF VITAMIN C (ASCORBIC ACID)
The human body alone is incapable of producing Vitamin C, so the best way to obtain this vitamin is through natural food diet and through vitamin supplements. Most fruits and vegetables have vitamin C in them but the highest sources of Vitamin C are green peppers, citrus fruits and juices, strawberries tomatoes, broccoli, turnip greens and other green leafy vegetables. Sweet and white potatoes as well as cantaloupe are great sources of Vitamin C too. You can also find great amounts of vitamin c in foods like papaya, mango, watermelon, brussel sprouts, cauliflower, cabbage, raspberries, blueberries, winter squash and pineapples. It is important that one must know that eating these foods raw will give you more vitamin C than having to cook them since ascorbic acid is a fragile molecule and can be easily destroyed by cooking, preparation and even storage. The presence of heat and alkalinity can totally destroy the beneficial acid since it is a highly water-soluble substance.
ASCORBIC ACID DEFICIENCY
Symptoms of Vitamin C deficiency
- General weakness
- Fluid retention
- Depression
- Anemia
Effects of Vitamin C deficiency
- Slower wound-healing
- Increased risk for infection
- Male infertility
- Increased genetic damage to sperm cells
- If the deficiency is worse, it could lead to scurvy.
