Vitamin C
The health benefits of vitamin C are
abundant and varied, but it's probably best known as a
cell protector, immunity booster, and powerful
antioxidant. Vitamin
C is an antioxidant that is essential for tissue growth
and repair as well as promotes the healing of wounds and
burns. The body's ligaments, tendons, and
collagen (a protein found in connective tissues) rely on
the presence of vitamin C to stay strong and healthy.
Like all antioxidants, vitamin C
counters the effects of cell-damaging molecules called
free radicals. As an added benefit, it even helps the
body recycle other antioxidants. For certain conditions,
vitamin C is best taken with other antioxidants, such as
vitamin E, flavonoids, and carotendoids.
New evidence indicates that vitamin C works
synergistically with vitamin E. When these vitamins are
combined, they have a greater effect than when they work
separately.
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Vitamin C Is Required For:
Vitamin C is required in the synthesis
of collagen in connective tissue, neurotransmitters,
steroid hormones, carnitine, conversion of cholesterol
to bile acids and enhances iron bioavailability.
Ascorbic acid is a great antioxidant and helps protect
the body against pollutants.
Because vitamin C is a biological
reducing agent, it is also linked to prevention of
degenerative diseases - such as cataracts, certain
cancers and cardiovascular diseases.
Ascorbic acid also promotes healthy cell
development, proper calcium absorption, normal tissue
growth and repair - such as healing of wounds and burns.
It assists in the prevention of blood clotting and
bruising, and strengthening the walls of the
capillaries.
Vitamin C is needed for healthy gums, to
help protect against infection, and assisting with
clearing up infections and is thought to enhance the
immune system and help reduce cholesterol levels, high
blood pressure and preventing arteriosclerosis.
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Specifically, Vitamin C May Help To:
Lessen the severity and duration
of colds and flu. Taking vitamin C at the first sign
of a cold or the flu may keep the illness from fully
developing, and you'll probably recover faster. In a
1995 review of studies investigating the effect of
vitamin C on colds, researchers concluded that doses of
1,000 to 6,000 mg a day at the onset of symptoms reduced
a cold's duration by 21%, and shortened its duration by
one day on average. Taking vitamin C doesn't prevent
colds, however.
Speed wound healing and minimize
the effects of bruising. Vitamin C helps the body to
repair and maintain itself by reinforcing cell walls and
helping to strengthen tiny blood vessels called
capillaries. It further accelerates healing by
inhibiting inflammation.
Keep gums strong and healthy.
When taken daily, vitamin C protects gum tissue against
cell damage and speeds healing in this delicate area.
It's often taken with flavonoids for this purpose.
Brushing the gums with vitamin C powder can also
minimize inflammation and bleeding.
Increase resistance to heart
disease (and angina) by improving cholesterol levels.
Several studies have linked the presence of low levels
of vitamin C to a greater risk of angina and heart
attacks in people with existing heart disease. Research
also indicates that, when taken with vitamin E, vitamin
C helps protect LDL ("bad") cholesterol from oxidation,
thus preventing plaque buildup in coronary arteries.
Vitamin C may also boost blood levels of HDL ("good")
cholesterol; studies are ongoing to provide definitive
evidence of this action.
Prevent certain cancers. As a
powerful antioxidant, vitamin C may help to fight cancer
by protecting healthy cells from free-radical damage and
inhibiting the proliferation of cancerous cells.
Specifically, recent studies have shown that the vitamin
may help stave off cancers of the stomach and esophagus
by blocking the conversion of nitrates and nitrites into
cancer-causing compounds. Debate over the value of
vitamin C for cancer treatment and prevention is fierce,
however, with some studies finding no benefit—or even
drawbacks—from vitamin C supplementation, while others
report prolonged survival in cancer patients, especially
when it's taken along with vitamin E.
Protect against cataracts.
Vitamin C may keep the lens of the eye from being
damaged by cigarette smoke and ultraviolet (UV) light,
both types of exposure linked to cataract formation. One
study showed that women who took vitamin C supplements
for 10 years or more had a 77% lower risk of "lens
opacities," the beginning stage of cataracts, than women
who didn't use supplements.
Relieve allergies, eczema,
sinusitis, and asthma. Vitamin C is a natural
antihistamine capable of blocking the effect of
inflammatory substances some people produce in response
to allergens such as pollen and pet dander. Allergies
are often an underlying cause of sinusitis and may also
trigger the intensely itchy rashes associated with
eczema. Vitamin C is frequently recommended with other
antioxidants such as flavonoids for sinusitis. Numerous
studies have shown that vitamin C helps prevent or
improve asthmatic symptoms as well; asthma sufferers are
often deficient in this and other vitamins. Vitamin C
has also been shown to help exercise-induced asthma
attacks, in some cases thwarting an attack if taken in
an adequate dose right before a workout. Adults with
exercise-induced asthma may want to experiment with
doses from 500 mg to 5000 mg.
Prevent migraines. Taken
along with pantothenic acid, vitamin C boosts the
production of hormones that help the body deal with the
adverse effects of stress-induced migraines.
Improve memory. As an
antioxidant, vitamin C plays a key role in maintaining
healthy nerve cells, and is often taken in combination
with vitamin E, mixed carotenoids, ginkgo biloba, and
coenzyme Q10 to help prevent memory loss.
Fight chronic fatigue syndrome.
Vitamin C taken with mixed carotenoids helps strengthen
a weakened immune system, believed by many to be a
factor in this disabling disorder.
Control gallstone formation.
Sometimes gallstones develop when bile contains high
concentrations of cholesterol. Vitamin C may help to
lower the risk of this occurring by reducing bile
cholesterol levels.
Combat the effects of aging and
extend life. Used in combination with other
antioxidants, such as vitamin E and flavonoids, vitamin
C may combat the deteriorative effects of aging (such as
wrinkles) caused by free-radical damage. It may also
help you live longer. In one study, men who took more
than 300 mg of vitamin C a day (from food and
supplements) lived longer than men who consumed less
than 50 mg a day.
When there is a shortage of VITAMIN C,
various problems can arise, although scurvy is the only
disease clinically treated with vitamin C. However, a
shortage of vitamin C may result in "pinpoint" hemorrhages
under the skin and a tendency to bruise easily, poor wound
healing, soft and spongy bleeding gums and loose teeth.
Edema (water retention) also happens with a
shortage of vitamin C, and weakness, a lack of energy, poor
digestion, painful joints and bronchial infection and colds
are also indicative of an under-supply.
The dosage underneath is the Recommended
Dietary Allowance (RDA), but be aware that this dosage is
the minimum that you require per day, to ward off serious
deficiency of this particular nutrient. In the therapeutic
use of this nutrient, the dosage is usually increased
considerably, but the toxicity level must be kept in mind.
The RDA is 60 mg, per day - yet this amount
will only prevent you from picking up scurvy and more recent
studies suggest that an intake between 200 - 500 mg per day
may be the most beneficial for healthy people.
The recommend dosage for pregnant or
lactating women is 75-95 mg per day.
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Toxicity And Symptoms Of High Intake
Since ascorbic acid is a water-soluble
vitamin, toxic levels are not built up or stored in the
body, and any excess is lost mostly through urine. If
extremely large amounts are taken gastrointestinal problems
may appear, but will normalize when the intake is cut or
reduced. To determine a level where a person might
experience discomfort is difficult, since some people can
easily stomach up to 25,000 mg per day, while others start
having a problem at 600 or 1,000 mg.
Some people using mega dose therapy of
vitamin C may have side effects such as gastrointestinal
complaints including diarrhea, nausea and abdominal cramps.
These side effects normally stop as soon as high potency
intake is reduced or stopped.
Vitamin C will be more effective if taken
with bioflavonoids, calcium and magnesium. To enhance the
antioxidant properties, it will be best to take it with the
other anti-oxidants, as there is strong evidence of synergy
between all of them.
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When More May Be Required
Mega doses of vitamin C should be avoided in
individuals with a history of renal stones due to oxalate
formation or hemochromatosis or other diseases related to
excessive iron accumulation.
Extremely high dosage of vitamin C may
predispose premature infants to hemolytic anemia due to the
fragility of their red blood cells.
The need for vitamin C will dramatically
increase in times when the body is subjected to trauma,
infections, and strenuous exercise, elevated environmental
temperatures or if the person is a smoker. Smokers should
supplement with another 100 mg per day.
Be careful of taking aspirin and vitamin C
together - it may cause stomach irritation.
Antagonists that destroy this vitamin are
air, heat, water as well as prolonged storage, overcooking
and processing.
Antacids, alcohol, antidepressants, birth
control pills and steroids will also deplete this vitamin.
Ongoing research is looking at the clinical
use of vitamin C in the prevention and treatment of human
diseases.
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Food Sources Of Vitamin C
Good sources of vitamin C are green leafy
vegetables, berries, citrus fruits, guavas, tomatoes,
melons, papayas etc.
