More commonly known as vitamin C than ascorbic acid, it is a water soluble vitamin apart from the vitamin B complex.
Benefits of vitamin C:
No wonder vitamin C wears many hats as it performs many jobs among all the vitamins.
- This is required to form and maintain collagen, a fibrous protein that gives strengthto connective tissues in skin, cartilage, bones, teeth and joints. Collagen is also required for healing wounds.
- Eating foods rich in vitamin C increases the absorption of mineral iron.
- It protects and enhances immune system, fights off infection, reduces the severity of allergic reactions.
- Plays a role in the synthesis of hormones and other body chemicals.
- A million dollar question that comes quite often is how effective is vitamin C in curing or preventing cold. At least till date there is no documented evidence of vitamin C warding off the common cold. This vitamin may lessen the severity of those lousy symptoms experienced during a cold. Research has shown that doses upto 1 gram per day may have small effects on duration and severity of the cold, but not on the prevention of its occurrences.
Foods rich in vitamin C:
Foods rich in vitamin C include
Melons
Berries
Tomatoes
Potatoes
Broccoli
Fortified juices
Guava
Kiwi
Mangos
Papaya
Yellow peppers
Citrus fruits such as oranges, grapefruits etc
Deficiency of vitamin C:
Although vitamin C deficiency is not so common, it can cause lowered resistance to infection, sore gums, hemorrhages, and in severe cases, the disease scurvy.
A deficiency in vitamin C causes widespread connective tissue changes throughout the body.
Smokers, people on a very restrictive diet without much fruits and vegetables, people who consume much alcohol and drugs usually have much lower vitamin C status in the body.