Vitamin C, also known as ascorbic acid, performs a multitude of functions and is reputed to have the power to cure everything from colds to cancer.
As a treatment for disease, vitamin C was found to cure scurvy, a disease commonly suffered by sailor’s who did not have access to the nutrient for long periods of time. Bringing lemons, oranges, and other sources of vitamin C became a common practice on long ocean treks even before vitamin C had been specifically identified.
Because our bodies cannot produce vitamin C, it is necessary that we do what the sailors did and be sure to eat enough of the foods that feature vitamin C.
1) Vitamin C helps protect the body against pollutants.
2) Healthy gums require vitamin C.
3) As a reducing agent, vitamin C may help prevent cataracts, some cancers, and cardiovascular diseases.
4) Vitamin C is needed to produce the collagen in connective tissues.
5) Healthy cell development is assisted by Vitamin C.
6) Vitamin C helps to heal wounds and burns.
7) Capillary walls are strengthened by vitamin C, which serves to reduce clotting and bruising.
8) Vitamin C is needed for the absorption of calcium.
9) Vitamin C helps to heal infections.
10) The immune system is strengthened by vitamin C.
Plentiful sources of vitamin C can be found in the foods most of us eat. Among the best of these for meeting our Vitamin C requirements are citrus fruits, berries, green leafy vegetables, tomatoes, melons, papayas, and guavas, just to name a few.
Vitamin C supplements are popular because of its reputation for fighting disease and extending life. Though recommendations for vitamin C supplementation vary widely, because it is water soluble (the excess is flushed out of our systems) there is thought to be little risk of ingesting too much vitamin C. As a result, it is not unusual for individuals to take large doses of vitamin C supplements to augment the vitamin C they already get in their daily diets. The most commonly reported difficulties associated with large vitamin C intake are upset stomach, nausea, cramping, and diarrhea, all of which are eliminated by reducing the level of vitamin C supplementation.
Though scurvy has all but disappeared from the modern landscape, a deficiency of vitamin C is associated with spongy, bleeding gums, loose teeth, poor healing of cuts, and easy bruising. A lack of energy and water retention may also result from a deficiency of vitamin C. These are generally corrected by adding foods rich in vitamin C to one’s diet or purchasing over-the-counter vitamin C supplements.
The Recommended Daily Amount of vitamin C is 60 mg per day, though studies have suggested daily intake of 200 – 250 mg of vitamin C is better to promote optimal health.
Copyright © Dennis Becker, 2004.
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