VITAMIN C: ASCORBIC ACID, ASCORBATE

VITAMIN C: ASCORBIC ACID, ASCORBATE

 

The body needs vitamin C, also known as ascorbic acid or ascorbate. Vitamin C 

benefits the body by holding cells together through collagen synthesis; collagen is a 

connective tissue that holds muscles, bones, and other tissues together. Vitamin C also 

aids in wound healing, bone and tooth formation, strengthening blood vessel walls, improving immune system function, increasing absorption and utilization of iron, and acting as an antioxidant.

 Since our bodies cannot produce or store vitamin C, an adequate daily intake of 

this nutrient is essential for optimum health. Vitamin C works with vitamin E as an antioxidant, and plays a crucial role in neutralizing free radicals throughout the body. An antioxidant can be a vitamin, mineral, or a carotenoid, present in foods, that slows the oxidation process and acts to repair damage to cells of the body. Studies suggest that vitamin C may reduce the risk of certain cancers, heart disease, and cataracts. Research continues to document the degree of these effects.

 Food Sources for Vitamin C

Consuming vitamin C-rich foods is the best method to ensure an adequate intake of this vitamin. While many common plant foods contain vitamin C, the best sources are citrus fruits (orange, kiwi fruit, grape etc,)

 RDA

The Recommended Dietary Allowance (RDA) for Vitamin C is 90 mg/day for adult 

males and 75 mg/day for adult females For those who smoke cigarettes, the RDA for 

vitamin C increases by 35 mg/day, in order to counteract the oxidative effects of nicotine.

 Vitamin C Deficiency

Severe vitamin C deficiency result in the disease known as scurvy, causing a loss of 

collagen strength throughout the body. Loss of collagen results in loose teeth, bleeding 

and swollen gums, and improper wound healing. More commonly, vitamin C deficiency presents as a secondary deficiency in alcoholics, the elderly, and in smokers.

 Vitamin C toxicity

Despite being a water-soluble vitamin that the body excretes when in excess, vitamin C overdoses have been shown to cause kidney stones, gout, diarrhea, and rebound scurvy.