Vitamin C
We have covered all the other water-soluble vitamins-B vitamins. In this post, we will look at the remaining water-soluble vitamin –Vitamin C (ascorbic acid). Vitamin C is vital for its roles in immune function and collagen formation.It is mainly contained in fruits and vegetables.
Functions Of Vitamin C
- Required in the synthesis of collagen-Vitamin C is needed in the production of collagen (a fibrous protein contained in connective tissues, and these connective tissues are connected to other vital organs and tissues).
- An anti-oxidant-It prevents your cells from being damaged by free radicals.
- Essential for proper brain and nerve function-The vitamin aids in the production of certain hormones utilized in the nervous system and brain.
- Supports proper immune function-Vitamin C helps to strengthen the immune system.
Sources Of Vitamin C
- Citrus fruits (oranges, lemons, grapes, kiwi fruits)
- Dark green vegetables –spinach, kales
- Cruciferous vegetables ( cabbage, cauliflower, broccoli, brussels sprouts)
- Other fruits such as strawberries, mangoes, guavas
- Bell peppers
- Tomatoes
RDA
- Men ≥19 years -90 milligrams
- Women ≥19 years- 75 milligrams
- Pregnant women -85 milligrams
- Lactating women – 120 milligrams
Individuals At Risk Of Vitamin C Deficiency
- Individuals who smoke-Those who smoke are at increased risk of Vitamin C deficiency because smoking is associated with decreased Vitamin C plasma levels.
- Individuals who lack a varied diet –The intake of a diet that lacks variety increases the possibility of not meeting sufficient intake of nutrients including Vitamin C. A diet that lacks adequate fruits and vegetables is likely to be deficient in Vitamin C because rich sources of the vitamin are mainly contained in them.
- Individuals with certain health conditions– Conditions associated with intestinal malabsorption predispose one to the likelihood of Vitamin C deficiency.
- Patients on haemodialysis treatment-Vitamin C and other water-soluble vitamins, especially Vitamin B1 are lost during haemodialysis procedures.
Vitamin C Deficiency
Vitamin C deficiency can result from the intake of a limited diet. Its deficiency signs and symptoms can begin to occur within 2-3 months. Whereas its severe deficiency- scurvy, is not likely, mild deficiency can be quite common.
Signs and symptoms of deficiency include:
- Tiredness
- Anaemia
- Scurvy which occurs from the loss of collagen.This loss of collagen contributes to the weakening of connective tissues.
Symptoms of scurvy include:
- Swollen or bleeding of gums
- Hair thinning
- Delay in the healing of wounds
- Loose teeth
Vitamin C Toxicity
There is a low probability of toxicity. However, an intake of significant amounts of Vitamin C (exceeding 1000 milligrams in a day) leads to:
- Abdominal pain
- Diarrhoea
- Nausea
Nutrient Interactions With Vitamin C
- Iron-Vitamin C enhances the absorption of non-heme iron (iron from plant sources).
- Vitamin B12-High intake of Vitamin C supplements interferes with Vitamin B12 blood levels.
Drug Interactions With Vitamin C
- Nonsteroidal anti-inflammatory drugs (NSAIDs) e.g aspirin, ibuprofen– They can decrease the amount of vitamin C in the body.
Other drugs that cause a decrease in Vitamin C in the body include:
- Prednisone
- Hydrocortisone
- Tetracycline
Vitamin C is an important nutrient that serves various roles in the body. As long as you consume adequate amounts of the vitamin from its food sources, you are unlikely to require supplementation. Aim to increase the fruits and vegetables in your diet.