Vitamin C or L-Ascorbic acid is a water soluble vitamin which plays an important role in the well maintenance of health and life . It is best known for its potentiality in keeping the immune system activated and fighting against diseases.
Functions
- It acts as a co-factor in about eight enzymatic reactions supporting collage production, which is the keen factor to support the health and strength of skin, tendons, ligaments, and other connective tissues.
- It is required for a range of metabolic reactions and helps in iron absorption.
- It is very important in brain signal pathway as it is needed to make the neurotransmitter nor-epinephrine.
- It also helps in protein usage by the body.
- It helps in wound healing.
- It fills the gaps of lacking electrons in the body, and thus prevents cellular inflammation and keeps the body healthy.
- It helps in strengthening of teeth, cartilages and bones by calcification of them.
- In exercising people, athletes and sports person, its antioxidative properties protect the cells from effects of oxidation during exercise.
- It helps in decreasing uric acid level, giving relief to gout.
- It takes part an important role in treating Male fertility, as it can protect sperms from damages , prevent from clumping together and promote mobility of them.
- It also assists enzymes that play a crucial role in releasing the brakes that keep certain genes from becoming activated in the embryo soon after fertilization, when egg and sperm fuse.
- In the most advanced stem cell therapy also, it is used by the experts to prepare more healthy and active stem cells.
Deficiency
- Anemia
- Bleeding gums
- Decreased ability to fight infection
- Decreased wound-healing rate
- Dry and splitting hair
- Easy bruising
- Gingivitis (inflammation of the gums)
- Nosebleeds
- Possible weight gain because of slow metabolism
- Rough, dry, scaly skin
- Swollen and painful joints
- Weakened tooth enamel
A severe form of Vitamin C deficiency is called as Scurvy, which shows almost all the above symptoms along with fatigue.
Sources
The fruit of a rose, a rose hip, is a powerful anti oxidant as it is high in vitamin C. The wild dog variety of rose contains 50% more vitamin C than oranges.
Fruits with the highest sources of vitamin C include:
- Cantaloupe
- Citrus fruits and juices, such as orange and grapefruit
- Kiwi fruit
- Mango
- Papaya
- Pineapple
- Strawberries, raspberries, blueberries, cranberries
- Watermelon
Vegetables with the highest sources of vitamin C include:
- Broccoli, Brussels sprouts, cauliflower
- Green and red peppers
- Spinach, cabbage, turnip greens, and other leafy greens
- Sweet and white potatoes
- Tomatoes and tomato juice
- Winter squash
