Vitamin C, also known as L-ascorbic acid, is a water-soluble vitamin that is naturally present in some foods, added to others, and available as a dietary supplement. Humans, unlike most animals, are unable to synthesize vitamin C endogenously, so it is an essential dietary component.
Sources of Vitamin C
Fruits and vegetables are the best sources of vitamin C. Citrus fruits, tomatoes and tomato juice, and potatoes are major contributors of vitamin C. Other good food sources include red and green peppers, kiwifruit, broccoli, strawberries, brussels sprouts etc. The content of vitamin C in food may be reduced by prolonged storage and by cooking because ascorbic acid is water soluble and is destroyed by heat. Fortunately, many of the best food sources of vitamin C, such as fruits and vegetables, are usually consumed raw. Consuming five varied servings of fruits and vegetables a day can provide more than 200 mg of vitamin C.
The body needs vitamin C for various functions. Here are some of them:
- It helps the body produce collagen, L-carnitine, and some neurotransmitters.
- As an antioxidant, it helps remove unwanted substances known as reactive oxidative species (ROS) from the body.
- It helps the body absorb iron.
- It boosts the immune system.
- It enhances wound healing.
ROS are substances such as free radicals that result from natural bodily processes, exposure to pollution, and other factors. They can lead to oxidative stress, which can, in turn, cause cell damage.
Vitamin C’s antioxidant activity may help reduce inflammation and lower the risk of developing various conditions, including some types of cancer.
Signs and Symptoms of Vitamin C Deficiency
Low levels of vitamin C in the body can lead to scurvy. Symptoms of scurvy include swollen joints, bleeding gums and loose teeth, anemia, tiredness, easy bruising and rough, bumpy skin. It’s important that scurvy is treated. Scurvy is easily treated by adding some vitamin C to your diet through fresh fruit and vegetables. A GP may also recommend taking vitamin C supplements (also called ascorbic acid) until you feel better. Most people treated for scurvy feel better within 48 hours and make a full recovery within 2 weeks.
Aleksandra Georgieva, MD
