Test Your Knowledge About Vitamin C
Vitamin C (ascorbic acid) is likely the most widely recognized vitamin.
Many children learn about vitamin C at an early age. It is often touted as a cure-all for everything from the common cold to preventing cancer. While vitamin C does perform many functions in the body, it remains to be proven whether megadoses of vitamin C are the panacea for all things health-related. Vitamin C is needed for a vital immune system, is important for wound healing, can help prevent bruising, enhances iron absorption, is essential for the production of collagen and it is involved in the production of neurotransmitters serotonin and norepinephrine. Vitamin C is an antioxidant, which means it plays a role in protecting the body against disease. Some other health benefits attributed to vitamin C include reducing the risk of certain cancers, high blood pressure, cataracts, arthritis, gum disease, and coronary artery disease.
Individuals who are deficient in vitamin C may feel tired, may bruise easily, get sick often, or just feel generally ill. Severe vitamin C deficiency (scurvy) is rare in the United States – however symptoms would include bleeding gums and skin discoloration.
As a general rule of thumb, most people consuming at least five serving of fruits and vegetables daily are getting enough vitamin C in their diet. Smoking and some chronic illnesses may require additional vitamin C. Vitamin C is a water soluble vitamin, which makes it relatively easy to excrete from the body when it is not needed.
The best dietary sources of vitamin C include papaya, strawberries and other berries, oranges, lemons, limes, kale, broccoli, parsley, peppers, tomatoes, Brussels sprouts, cranberry juice, kiwifruit, currants and grapefruit.
For individuals supplementing vitamin C, most people can tolerate up to 3000 milligrams daily without ill effects. However even this level can lead to loose stools or diarrhea. Keep in mind that the recommended dietary allowances (according to the national Academy of Sciences) is much lower – just 90 milligrams daily for men ages 19 and older and 75 for women ages 19 and over (and just a bit higher if you are pregnant or nursing ~120 milligrams).
March 23, 2010
by Optimum WellnessComments
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