Importance of Vitamin C

From school days we have been learning about the necessity of healthy and nutritious food containing vitamins and minerals, for our well-being. Of all the existing species, humans, primates (like monkeys and apes), mammals (like guinea pigs and bats), few bird species and some fish are unable to produce vitamin C internally.

Vitamin C, also known as L-ascorbic acid, is a very essential 'vital-amine' nutrient. It plays a major role in the production of collagen; a long, fibrous structural protein that strengthens blood vessels and primarily helps in tissue development.

The most ill-famous disease caused due to the deficiency of vitamin C is scurvy. It was very common in sailors and was first observed and recorded by Hippocrates (c. 460 BC-c. 380 BC). Scurvy is common in people who do not have sufficient intake of fresh fruits and vegetables in their diet.

This disease causes several ailments like spots on the skin, especially on the legs, spongy and bleeding gums, and bleeding of mucous membranes (mostly present in organs that perform absorption or secretion). Acute scurvy leads to loss of teeth. It may also lead to infection of wounds.

A person may bleed to death due to over deficiency of vitamin C; as it is essential for the production of collagen that heals the wounds. Other effects of lack of this vitamin in the body are, dry, splitting hair, frequent nosebleeds, anemia, obesity due to decreased metabolism, arthritis, weakened tooth enamel, and impaired bone growth.

In short, lack of vitamin C can lead to weakening of the immune system, which may further lead to easy sustainment of infections.

Linus Pauling, also known as the 'Father of Vitamin C', suggests that optimum vitamin C intake for most should be between 60 milligrams to 3 grams per day. The most common sources of this vitamin are fresh fruits and vegetables.

Out of all the fruits and vegetables that are highly rich in vitamin C are broccoli, cantaloupe, tomato, papaya, mango, strawberry, pepper (red, yellow, and orange), potato, kiwi, spinach, red berry, juices made from lemon, guava, grapefruit, and orange.

Proper intake of vitamin C reduces the chances of the diseases mentioned earlier, to a great extent. Besides that, there are numerous other benefits of its consumption.

• Since vitamin C is an excellent antioxidant, it prevents cataract and minimizes the chances of heart attacks and strokes by preventing oxidation of cholesterol in blood.

• Its anti-oxidation function benefits asthma patients to a large extent.
• It is said to be beneficial for high blood pressure patients.
• It can regulate the blood sugar level, therefore, extra vitamin C should be given to diabetic patients.

• It benefits women during infertility treatment and increases the sperm count in men.
• It is also used in treating Parkinson's disease.
• It minimizes the chances of cancer and is also used in cancer treatment.

• It prevents the skin from wrinkling and heals wounds faster. It is considered to be a vital nutrient for a healthy skin.
• High dose of vitamin C proves effective in treating common cold and is included in a few allergy treatment methods.

• Proper vitamin C intake is highly recommended during pregnancy for stronger bones of the mother and prevention of deformities in the child.

Excessive intake of vitamin C results in indigestion, diarrhea, increased stress levels, trauma, fever, jaundice infection, severe back pain, skin rashes, nausea, vomiting, dizziness, headache, kidney stone, dental cavities, facial flushing, etc. Hence, it is advisable to consume a balanced intake of this vitamin.

Availability of vitamin C in natural foods is in abundance and should be consumed in adequate quantities. It is not difficult to reap the benefits of this vital nutrient; you just have to make a few minor changes in your diet to increase vitamin C consumption.