Vitamins are important for our life. Among
many vitamins we will discuss today about vitamin c.
Vitamin C is also known as L-ascorbic acid
or simply ascorbate
or ascorbic acid. It is one of the
water soluble vitamins. Humans are unable to synthesize vitamin C with in their
body. So it needs to be supplied in our regular diet. But vast majority of animals and plants can
synthesize vitamin C. Ascorbate is one of the strongest reducing agent which
can rapidly scavenge a number of reducing oxygen species.
Vitamin C is very important for biosynthesis
of collagen, L-carnitine, and some neurotransmitters. Vitamin C also plays
an important role in protein metabolism.
Collagen is one of the essential primary components
of connective tissue, which plays an essential role in wound healing. Thus
vitamin c helps in wound healing.
Often you will notice that, following a trauma
or injury doctor advice to take more vitamin c or some time give vitamin c
supplementation.
Vitamin C is an very important antioxidant in
our body and it can regenerate other antioxidants in the body. As we can
take it antioxidants too. Ascorbate
acts as a powerful reducing agent which is capable of rapidly scavenging a
significant number of reactive oxygen species.
The absorption of iron is improved by vitamin
c. That is why iron supplementation preparation contains vitamin c so
that patient can absorb maximum iron.
Lack of vitamin C can cause the disease
scurvy, which causes fatigue or lassitude, capillary fragility and widespread
connective tissue weakness. Now a day it is rare in developed country. But can
be found in third world country.
As it is water soluble, excess vitamin c is
excreted through urine. So there is no chance of toxicity.
But a large dose of ascorbic acid may cause ingestion, especially
when it is taken on an empty stomach. When it is taken in large doses,
ascorbic acid may causes diarrhea in healthy individuals. In a trial in 1936, 6 grams
of ascorbic acid were given to 29 infants, 93 children of preschool and school
age, and 20 adults for more than 1400 days. Toxic manifestations were observed
in five adults and four infants with the higher doses. The signs and symptoms
in adults were found nausea diarrhea vomiting flushing of the
face, fatigue, headache, and decreased sleep. The major adverse
reactions in the infants were skin rashes.
Ascorbic acid can be absorbed in the body by
both active transport and also simple diffusion. Around 70%–90% of vitamin C is absorbed by our
body.
Fruits and vegetables are the good sources of
vitamin C. Usually all citrous fruit contain vitamin c. Major sources are given
below-
1. Kakadu Plam
2. Camu Camu
3. Acerola
4. Seabuckethorn
5. Indian gooseberry
6. Baobab
7. Chili pepper (green)
It should be keep in mind that vitamin C
content of food may be reduced by prolonged storage and cooking as ascorbic
acid is water soluble in nature and it is destroyed by heat too.
Some animal sources contain low amount of
vitamin c that is not significant. Take animal source like beef liver, calf
liver for vitamin c is nothing but working like a foolish.
So let’s take enough vitamin c daily to
maintain a healthy life.
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