What is vitamin C?

Vitamin C is a water-soluble vitamin, which is otherwise known as ascorbic acid. Vitamin C is essential for normal growth. This vitamin cannot be synthesized in our body. So, it should be taken through our diet. Also this vitamin cannot be stored by our body and hence the excess amounts are excreted through urine.

What are the functions of vitamin C?

Vitamin C is very essential for normal growth and in the repairing process of the tissues in our body. It is very crucial for the protection of our body. This protective role goes far beyond our skin. Vitamin C is necessary for the collagen synthesis. A collagen is an important structural component of the bone, ligaments and blood vessels. It is also essential for the synthesis of the neurotransmitter. The neurotransmitters are the critical components for the normal functioning of the brain.

Vitamin C is necessary for the synthesis of a molecule called carnitine, which is essential for the transport of fat to mitochondria of the cells. It also helps in the healing of the wounds, repair and maintenance of the bones, teeth and the cartilage. Vitamin C also acts as a highly effective anti-oxidant. This anti-oxidant stops the damage to the cells and other molecules such as proteins, fats and nucleic acids that is caused by the free radicals. These free radicals are formed during the transfer of energy.

What are the food sources rich in vitamin C?

Almost all the fruits and vegetables contain vitamin C in some amounts. The food sources that are particularly rich in vitamin C are tomatoes, broccoli, turnip green, sweet potatoes, green and leafy vegetables, strawberries, citrus fruits and its juices. The way of the food you cook also matters. Cooking vegetables for a limited time and limited temperature can preserve the vitamin in your food.
Other good sources of vitamin C may include fruits such as blue berries, raspberries, pineapples, mango, watermelon, papaya and vegetables such as cauliflower, red peppers and other dark coloured vegetables.

What are the deficiency symptoms of vitamin C?

Deficiency of vitamin C may include slow healing of wounds, slow bone growth, often cold, hair loss, bleeding gums, dry hair, nose bleeds, anaemia, slowed metabolism and joint pain. Vitamin C deficiency also causes the built up of the free radicals. These free radicals damage all the molecules thus leading to various health conditions such as heart disease, cancer and arthritis.

Over dosage of vitamin C may cause toxicity in your body causing side effects. The deficiency of vitamin C can be very fatal. As the body cannot synthesis vitamin C, always have a balanced diet with fruits and vegetables to avoid its deficiency.