Information About Vitamin C

Vitamin C

Introduction

Vitamin C may be the most hyped vitamin amongst all others but there is a reason for it. Humans cannot manufacture their own required dosage of this vitamin; hence, it becomes essential to incorporate it into the body through external sources. Also known as ascorbic acid, this vitamin performs a variety of essential functions in the human body.

Functions within the body

Vitamin C is required to effectively synthesise collagen which happens to be a vital part of bone, ligaments, blood vessels as well as tendons. This vitamin is also essential to the synthesis of norepinephrine, which is a kind of neurotransmitter. These chemicals affect brain functioning and even have a bearing on the general mood of a person.

In addition, vitamin C is required to synthesise Carnitine, which is a molecular structure responsible for transporting vital nutrients into mitochondria, the energy suppliers in most body cells. This in turn facilitates energy conversions. As per recent findings this vitamin is also responsible for metabolising cholesterol into bile acid. Thus, it has a significant consequence on the presence of gallstones and cholesterol amounts present in the body.By itself, vitamin C is a powerful antioxidant, which protects the body from free radicals and guards the delicate organs from pollutants and toxins in the atmosphere.

Deficiency conditions

Severe vitamin C deficiency results in a condition known as scurvy. Scurvy is typically chaacterised by a tendency to bleed easily, get injured very quickly as well as other conditions like losing teeth and hair, pain in the joints and excessive swelling. These conditions originate from a weakened condition of the blood vessels. The bones and connective tissues also weaken, thereby becoming easily susceptible to injuries. The person suffering from scurvy usually experiences extreme fatigue without much exertion.

Deficiency Symptoms in Adults and Infants

It is only when the body has been deprived of vitamin C for an extended duration that scurvy sets in. It typically takes as long as 4 or 8 months for scurvy to show distinct symptoms. The two primary and noticeable symptoms in both infants and adults are the presence of an anaemic condition and excessive bleeding of the capillaries. Most children do not tend to get scurvy unless they have been on a very restricting diet plan. In adults, a severe condition of scurvy manifests itself in the form of hair growing in corkscrew fashion. There could also be trauma and haemorrhages in extreme cases. In some situations, adults could develop ecchymosed shins and other pressure points. Haemorrhages are possible on skin as well as on conjunctive tissues, skeletal muscles, and sublingual and intra-articular regions.

Recommended daily amounts for each age group

Generally, both men and women are advised to have a daily dosage of vitamin C amounting to 60 milligrams. Smokers are usually advised of a higher dosage – as much as 35 milligrams per day more than the average non-smoker would need. This is due to the fact that smokers are more vulnerable to oxidative stress situations. The toxic substances present in cigarette smoke can cause such stress.

• The advisable dosages for children from 1 to 3 years is around 400 mg in a day

• For children between 4 and 8 years a 650 mg dosage each day is recommended

• Children aged between 9 and 13 years need to take 1200 mg of vitamin C each day

• Teenagers between 14 and 18 years of age require 1800 mg of vitamin C everyday

• Adults who are aged above 19 years need to consume 2000 milligrams of vitamin C per day

Top 10 Richest food sources

The highest amounts of vitamin C maybe obtained from various vegetables and fruits. Below is a listing of the 10 best sources of this vital vitamin:

• Lemons: Lemons pack in a hearty dose of vitamin C. Just one lemon can compensate as much as 40 or 70 percent of the RDA.

• Orange juice: A three quarter cup of orange juice packs in 75 milligrams of vitamin C.

• Grapefruit juice: A three quarter cup of grapefruit juice has 60 milligrams of vitamin C.

• Orange fruit: One medium sized orange has 70 milligrams of vitamin C.

• Grapefruit: One half of a medium sized grapefruit contains 44 milligrams of vitamin C.

• Strawberries: A cup of strawberries contains as much as 82 milligrams of vitamin C.

• Tomato: One medium sized tomato contains 23 milligrams of vitamin C.

• Red pepper: This fiery vegetable if taken in chopped form around half cup of quantity, can pack in 141 milligrams of vitamin C.

• Broccoli: A half cup of cooked broccoli contains 58 milligrams of vitamin C.

• Potato: Surprisingly potatoes contain vitamin C too. One medium sized potato when baked contains 26 milligrams of this vitamin.

When increased amounts may be needed

Certain drugs can cause a reduction in the levels of vitamin C in the body. In such situations a higher dosage of the vitamin may be required. The usage of contraceptives that have estrogens in them can also lower vitamin C levels in the body.

Frequent intake of aspirin can also have the same effect on the Vitamin C in the body. If a person takes two tablets of aspirin within 6 hours every day for a week then it can reduce vitamin C by as much as 50%.

Any known interactions with other drugs (prescribed)

There has not been much evidence suggesting the interaction of vitamin C with other drugs. However, certain medications acting as anticoagulants such as Coumadin or Warfarin can react with vitamin C. Persons who are prescribed anticoagulation medication need to restrict the intake of vitamin C to around a gram per day. In high doses, vitamin C can also hamper laboratory test results related to serum creatinine, bilirubin as well as guaiac assay.

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