| Also known as ascorbic acid, vitamin C is a | | | | level. |
| water-soluble vitamin. Contrary to many other | | | | Scurvy is one of the best known effects of the C |
| animals, humans are unable to make their own in their | | | | vitamin's deficiency. Symptoms of scurvy include |
| bodies. Since this is the case we must have it in our | | | | increased occurrence of bruising or bleeding, tooth |
| diets. | | | | and hair loss, and pains or swellings in the joints. |
| Vitamin C is needed in our diets to allow collagen | | | | Fatigue is common with the onset of scurvy, possibly |
| synthesis. Collagen is an important blood vessel, | | | | resulting from reduced carnitine and norepinephrine. |
| ligament, tendon and bone structural component. The | | | | The simple effect of consuming lime or lemon juice is |
| neurotransmitter 'norepinephrine' is able to be | | | | a fast and effective relief method. |
| synthesized in the presence of this vitamin. | | | | Higher daily levels than the RDA states are deemed |
| Neurotransmitters are vital for proper brain | | | | to be needed to stave off long-term C vitamin |
| functioning and are known to also affect mood. | | | | deficiency-associated chronic diseases. |
| Vitamin C consumption also makes carnitine (essential | | | | Cardiovascular diseases of coronary heart disease |
| for transporting fat to mitochondria in the body's | | | | and strokes may develop over time if not enough |
| cells) synthesis possible. Once in the mitochondria fat | | | | vitamin C is consumed. A whole host of cancers have |
| is converted to energy as required. Current research | | | | been reported as less likely if sufficient quantities of |
| into this vitamin suggests it may aid cholesterol's | | | | this vitamin, in the form of fresh fruit and vegetables, |
| metabolism to bile acids, important for controlling | | | | are consumed. Similarly, cataracts, a common form of |
| levels of blood cholesterol and the likelihood of | | | | visual impairment throughout the world, are less likely |
| gallstone formation in the kidneys. | | | | with sufficient vitamin C intake. Although not yet fully |
| Highly effective as an antioxidant, this vitamin, even | | | | understood, lowered intestinal absorption or |
| when consumed in tiny quantities, can shield | | | | heightened excretion of lead in our urine may be |
| important molecules like proteins, lipids, carbohydrates | | | | promoted by this vitamin. The vitamin is well known |
| and nucleic acids (which make up DNA and RNA) | | | | to aid the prevention of pathogens, like the common |
| from the damaging effects of free radicals and | | | | cold, taking a hold. |
| reactive oxygen species which tend to occur in the | | | | Superb sources of ascorbic acid are citrus fruits like |
| presence of toxins, pollution or just as a byproduct | | | | grapefruits, oranges and lemons. Strawberries, |
| of regular metabolism. There is the possibility that | | | | tomatos, broccoli, potatoes and sweet red peppers. |
| vitamin C has the capacity for other antioxidant | | | | Many foods exist today that with chemical vitamin C |
| regeneration. | | | | preservers in place to keep this highly labile vitamin |
| When not consumed in healthy quantities this | | | | from being quickly degraded. |
| particular vitamin's deficiency leads to various health | | | | In the very rare instance of C vitamin overdose |
| issues. | | | | (greater than 10mg/ day/ adult) potential (as yet |
| The U.S. recommended daily allowance (RDA) for | | | | largely scientifically unproven) toxic effects are birth |
| vitamin C is 60mg, for both men and women. | | | | defects, cancer, kidney stones, atherosclerosis, |
| Smokers are advised to increase their intake by | | | | rebound scurvy, excess iron absorption and oxidative |
| 35mg/ day due to smoke increasing the oxidation of | | | | stress, genetic mutation, vitamin B-12 deficiency and |
| vitamin C therefore lowering the blood vitamin C | | | | dental enamel erosion. |