Do you know the role of vitamin C?

Do you know the role of vitamin C? and Why it is important? Where would you get it from?

• Vitamin C is made by many animals such as primates, fruit bats, guinea pigs and some birds. Because of a lack of the last enzyme in the vitamin C pathway, humans are among the species that lost the ability to make it (Murray, 2005).
• Main sources of vitamin C are vegetables and fruits. The highest are acerola (berries found in Mexico, Barbados, California, in dryland,) red chilli, guavas, bell peppers, kale and parsley; many others contain much less of vitamin C including oranges, lemons, limes, which they are most consumed (Groff, 2000).
• Vitamin C is a very unstable molecule; heat, processing, exposure to light, alkali will destroy it. Even though vitamin C is easily absorbed, zinc and pectin (found in apples), will reduce its absorption (Barasi, 2003).
• Vitamin C function is mainly as an anti-oxidant, it is a reduction agent; it donates a hydrogen molecule to reverse oxidation.
• Vitamin C is co-factor for a number of reactions that makes collagen (found on the skin, ligaments and tendons). It supports the structure of the arteries and capillarie (Murray, 2005).
• Vitamin C interacts with iron, lead and copper, and vitamin E (they work together to and sometimes against each other such as for lead).
• Ascorbic acid deficiency will cause scurvy and some of the symptoms are bleeding gums, petechiae (rupture of small blood vessels), poor wound healing, excessive bruising and joint pain.
• Other symptoms of low vitamin C include susceptibility to infections, depression, low iron uptake, especially in vegan and vegetarians. People with alcohol abuse, diabetes and poor diet have a higher need of the vitamin (Groff, 2000).
• It is a natural anti-histamine. He breaks down much quickly the histamine overload in allergic people. In many of my clients just taking vitamin C during the day up to 1000 mg a day spread during the day, made a huge difference.

Summary. The main vitamin C role is being an anti-oxidant to help maintain and repair damage from other unstable molecules. It supports the immune system, it is an essential vitamin for the repair and construction of skin, capillaries walls, prevents bleeding gums (scurvy), helps with wound healing  and joint pain.

References and resources:

1. Barasi M. E. (2003). Human Nutrition. 2^nd ed. New York, Oxford University Press.
2. Groff J. L., Gropper S. S. (2000). Advanced Nutrition and Human Metabolism. 3^rd ed. Loindon, Thomson Learning.
3. Murray M., Pizzorno J., Pizzorno L. (2005). The Encyclopedia of Healing Foods. New York, Atria Books.