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Vitamin C: All you need to know


Vitamin C is the most commonly known vitamin in the world. It's really a great vitamin with numerous health benefits.

What is vitamin C? 

 Vitamin C (as known as ascorbic acid) is a water soluble vitamin and a powerful antioxidant. It aids the body to form and maintain connective tissue, (including bones, blood vessels, and skin).

Functions of vitamin C


  • Helps to repair and regenerate tissues
  • Protect against cardiovascular  diseases
  • Aid in the absorption of iron,
  • Prevent scurvy
  • Decrease total and LDL ("bad") cholesterol and triglycerides
  • Research studies have indicated that vitamin C may help protect against a variety of cancers by combating free radicals, and helping neutralize the effects of nitrites (preservatives found in some packaged foods that may raise the risk of certain forms of cancer).
  • Supplemental vitamin C may also lessen the duration and symptoms of a common cold,  help  to prevent cataracts and support healthy immune function.



What are the sources of vitamin C? 

Vitamin C can be got from many foods especially fruits & vegetables some of which include:
Oranges
Apple
Watermelon
Cabbage
Pumpkin leaves (Ugu)
Spinach
Sweet melon
Red bell pepper
Tomatoes
Sweet potato
Cantaloupe



What is RDI (Recommended Daily Intake)  for vitamin C? 

As stipulated by the NIH (National Institutes of Health), the RDI of vitamin C  for adults: is


  • Men = 90 mg/day
  • Women = 75 mg per day
  • Pregnant women = 85 mg per day
  • Breastfeeding women =120 mg per day.




What will happen if one lacks (deficiency)  vitamin C? 

There are many deficiency symptoms which signals vitamin C deficiency. They  include:

  • Fatigue
  • Susceptibility to infection 
  • Muscle weakness
  • Joint and muscle aches
  • Prolonged deficiency can cause scurvy


Is vitamin C Toxic? 

In healthy individuals, the body can only hold and use about 250mg of vitamin C a day, and any excess is excreted though urine. 

Excess doses of vitamin C (greater than 2,000 mg/day) may contribute to the formation of kidney stones, as well as cause severe diarrhea, nausea, and gastritis.






























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