Vitamin C

What is Vitamin C?

Vitamin C, also known as ascorbic acid, is a crucial nutrient for human health, renowned for its role as a powerful antioxidant. It's essential for the synthesis of collagen, a protein vital for the maintenance of skin, blood vessels, bones, and cartilage. Vitamin C also enhances the absorption of iron from plant-based foods, bolsters the immune system, and aids in wound healing. As a water-soluble vitamin, it needs to be regularly supplied in the diet since the body cannot store it. Optimal levels of Vitamin C are necessary for these physiological functions and can be maintained through consumption of fruits like oranges, strawberries, kiwi, and vegetables like broccoli, bell peppers, and spinach.

Nutrients that affect Vitamin C include iron, which is better absorbed with Vitamin C, and protein; excessive protein might hinder its absorption. Zinc, in high doses, can interfere with Vitamin C absorption and vice versa. Vitamin C may impact copper metabolism, and it works synergistically with other antioxidants like Vitamin E, helping regenerate oxidized Vitamin E. The interactions with B vitamins and a slight increase in excretion due to caffeine are also important considerations.

Deficiency of Vitamin C leads to scurvy, a condition rarely seen in modern times but can occur with extremely poor dietary habits. Early symptoms of deficiency include weakness, fatigue, and sore gums. As it progresses, scurvy can cause joint pain, poor wound healing, tooth loss, and anemia. Severe Vitamin C deficiency compromises the integrity of blood vessels, leading to bleeding gums and bruising. Children and the elderly, individuals with certain chronic illnesses, smokers, and those with limited dietary variety are at higher risk of deficiency.

Vitamin C toxicity is rare, as excess amounts are excreted in the urine. However, extremely high doses (usually from supplements) can lead to side effects like diarrhea, nausea, and abdominal cramps. There's also a potential risk of excess iron absorption in individuals with conditions like hemochromatosis. For most people, a diet rich in various fruits and vegetables provides adequate Vitamin C, ensuring its antioxidant and immune-boosting benefits without the risk of deficiency or toxicity. Supplementation should be approached cautiously and is generally only necessary for those with identified deficiencies or increased requirements.

To maintain healthy Vitamin C levels:

• Consume a variety of vitamin C-rich foods daily, including citrus fruits, berries, kiwi, bell peppers, broccoli, and leafy greens.

• Minimize cooking times and temperatures when preparing vitamin C-rich foods, as heat can degrade the vitamin. Opt for steaming or quick stir-frying instead of boiling.

• Pair vitamin C-rich foods with iron sources, especially plant-based iron, to enhance absorption.

• Avoid smoke (even secondhand smoke), as it depletes vitamin C.

• Be mindful of excessive caffeine intake, which can slightly increase vitamin C excretion.