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Healthy Diet Plans >>  Vitamin Diet >>  Vitamin Benefits >>  Vitamin C Benefits

Vitamin C Benefits


Vitamin C is a water soluble vitamin, which is a known antioxidant. It is also referred to as ascorbic acid and helps in scavenging the free radicals. Degenerative diseases, such as cataract, atherosclerosis, and cancer and so on are caused due to free radical damage. It is easily eliminated from the body through the urine, as they are soluble in water. Vitamin C is not synthesized by the human body.

Vitamin C is greater in ripe fruits, rather than in unripe fruits. Benefits of vitamin C include reduction of risk to cancer, improvement of iron absorption, regeneration of vitamin E, prevention of free radical damage and wound healing. Lung associated problems, infections and cold calls for immediate supplementation of vitamin C. Vitamin C helps in gum care.

Vitamin C benefits the system by collagen synthesis. Collagen is a vital component of tendons, ligaments, bone and blood vessels. Vitamin C also helps in the production of carnitine. Carnitine is important for the movement of fat to mitochondria, thereby aids in energy conversion.

Adequate amount of vitamin C in the diet is essential due to the fact that the body neither stores it, nor produces it. Broccoli, turnip, pepper, strawberries, potato, tomatoes, cantaloupes, citrus fruits and green leafy vegetables are excellent sources of vitamin C. Water melon, brussels sprouts, cranberries, blueberries, pineapple, papaya, cabbage, winter squash, raspberries and cauliflower are the other good sources of vitamin C. Deficiency of vitamin C results in Scurvy. Bleeding gums, weakened tooth enamel, inflammation of the gums or gingivitis and easy bruising are the symptoms. The other commonly seen deficiency symptoms are rough and scaly skin, splitting hair, decreased immunity, increased weight gain, anaemia and swollen joints. The weak immune system results in increased risk to cold and other infections.

Iron absorption is enhanced by the intake of vitamin C. Increased doses of supplementation of vitamin C results in elimination of uric acid in the urine.
Certain medications, such as non steroidal inflammatory drugs (NSAIDS), oral contraceptives, sulpha drugs, barbiturates and corticosteroids increases the requirement of vitamin C. Specific health conditions such as asthma, acne, diabetes, Parkinson's disease, alcoholism, autism and irritable bowel disease requires supplementation of vitamin C.

The recommended dietary allowance for adults is 90 milligrams and 75 milligrams in females. Lactating mothers require 120 milligrams and the children in the age of 1 to 3 years require 15 milligrams. The natural and synthetic forms of ascorbic acid are similar in their biological and chemical structures.

Submitted on January 16, 2014