The Function of Vitamin C in Our Life

Vitamin C, also called ascorbic acid, is a water-soluble nutrient that is easily excreted from the body when not needed. It's so critical to living creatures that almost all mammals can use their own cells to make it. Humans, gorillas, chimps, bats, guinea pigs and birds are some of the few animals that cannot make vitamin C inside of their own bodies.

Humans vary greatly in their vitamin C requirement. It's natural for one person to need 10 times as much vitamin C as another person; and a person's age and health status can dramatically change his or her need for vitamin C. The amount of vitamin C found in food varies as dramatically as our human requirement. In general, an unripe food is much lower in vitamin C than a ripe one, but provided that the food is ripe, the vitamin C content is higher when the food is younger at the time of harvest.

Key Functions of Vitamin C

Vitamin C is required for the synthesis of collagen, an important structural component of blood vessels, tendons, ligaments, and bone. Vitamin C also plays an important role in the synthesis of the neurotransmitter, norepinephrine. Neurotransmitters are critical to brain function and are known to affect mood. In addition, vitamin C is required for the synthesis of carnitine, a small molecule that is essential for the transport of fat to cellular organelles called mitochondria, for conversion to energy. Vitamin C is also involved in the metabolism of cholesterol to bile acids, which may have implications for blood cholesterol levels and the incidence of gallstones.
Vitamin C is also a highly effective antioxidant. Even in small amounts vitamin C can protect indispensable molecules in the body, such as proteins, lipids (fats), carbohydrates, and nucleic acids (DNA and RNA) from damage by free radicals and reactive oxygen species that can be generated during normal metabolism as well as through exposure to toxins and pollutants (e.g. smoking). Vitamin C may also be able to regenerate other antioxidants such as vitamin E.
Recommended Daily Usage

RDA (recommended dietary allowance) is the dietary intake level that is sufficient to meet nutrient requirements of 97-98% of healthy individuals in a particular life stage and gender group.

* RDA for Adults - 75 mg per day for women; 90 mg for men. Smokers should add an additional 35 mg per day because their metabolic turnover of vitamin C is more rapid, as is their rate of oxidative stress.
* RDA for Children - 1-3 years: 15 mg, 4-8 years: 25 mg, 9-13 years: 45 mg, 14-18: 75 mg for boys and 65 mg for girls.
* RDA for pregnant and lactating (breast feeding) women: Pregnant: 80-85 mg, Lactating: 115-120 mg

Food Sources of Vitamin C

Excellent food sources of vitamin C include:

* broccoli
* bell peppers
* kale
* cauliflower
* strawberries
* lemons
* mustard
* turnip greens
* brussels sprouts
* papaya
* chard
* cabbage
* spinach
* kiwifruit
* snow peas
* cantaloupe
* oranges
* grapefruit
* limes
* tomatoes
* zucchini
* raspberries
* asparagus
* celery
* pineapples
* lettuce
* watermelon
* fennel
* peppermint
* parsley

Nutritional Safety

Vitamin C toxicity is very rare, because the body cannot store the vitamin. However, amounts greater than 2,000 mg/day are not recommended because such high doses can lead to stomach upset and diarrhea.
Too little vitamin C can lead to signs and symptoms of deficiency, including:

* Dry and splitting hair
* Gingivitis (inflammation of the gums)
* Bleeding gums
* Rough, dry, scaly skin
* Decreased wound-healing rate
* Easy bruising
* Nosebleeds
* Weakened tooth enamel
* Swollen and painful joints
* Anemia
* Decreased ability to fight infection
* Possible weight gain because of slowed metabolism
* A severe form of vitamin C deficiency is known as scurvy, which mainly affects older, malnourished adults.

My next article entitled "The Function of Vitamin D in our Life" will examine the role of Vitamin D in good nutrition.

See you on the Beaches of the World,

Kevin McNabb

Information about the Author:

Kevin McNabb is the Founder and Chief Executive Officer of Toronto-based GlobalHealthMgmt.com, he offers live seminars and Internet training programs on personal development for the Network Marketing industry. Details can be seen at www.KevinMcNabb.com. For more information on this article topic, see www.globalhealthmgmt.com/Vitamins_Supplements.html

Nutrition Articles: http://www.article-buzz.com

Print This Article
Add To Favorites
Email to Friends
Get Re-print Code