Vitamin C

Alternative name: L-ascorbic acid

 

As a medical student, I felt the need of sharing some knowledge I have been learning in medical school and hopefully would be of great help to our readers. So I decided to start writing about supplements that you can all start to consider taking seriously since we basically need them, starting with the most famous vitamin..The letter C.

 

We, humans usually obtain it from the intake of fruits and vegetables. Though for some people who couldn’t maintain the daily recommended amount of vitamin C just by eating fruits and vegetables, you might as well consider taking a daily supplement of the vitamin because honestly in the long run, you really do need it.

 

This is a photo of my recent purchase in a supermarket in Shanghai.

 

 

 

THERAPEUTIC USES

Vitamin C is a major antioxidant. It is needed for the development and function of many body parts and maintaining proper immune function in fighting against infections. It has been proven to increase the absorption of iron from foods and correcting a protein imbalance in certain newborns called tyrosinemia.

 

It is basically a cofactor in a series of enzymatic reactions in our body including collagen synthesis, that when lacking causes a disease called Scurvy. Scurvy is a disease following a deficiency in Vitamin C leading to the formation of brown spots in the skin, spongy gums and bleeding. The spots are most abundant in thighs and legs. The person would usually look pale, depressed and immobilized with a visible loss of teeth that due to the advancing signs and symptoms of the disease could eventually cause death. The timeframe for the onset of signs and symptoms for an adult would be around one month or more than six months depending on a previous load of the vitamin.

 

In addition, it has been studied to help in the development and maintenance of scar tissue, blood vessels, and cartilage.

 

Vitamin C has been proven to be a natural antihistamine (anti-allergy), preventing both the release of histamine and increases its detoxification. 90 milligrams per day and no more than 2 grams (2,000 milligrams) per day would be effective.

 

It has been used for glaucoma, cataract prevention and gallbladder disease, dental cavities (caries), constipation, Lyme disease, heat stroke, hay fever, asthma, bronchitis, cystic fibrosis, infertility, diabetes, chronic fatigue syndrome (CFS), autism, collagen disorders, arthritis and bursitis, back pain and disc swelling, cancer, and osteoporosis.

 

Research were done in proving its use for hardening the arteries, preventing clots in veins and arteries, heart attack, stroke, high blood pressure, and high cholesterol.

DEFICIENCY OF VITAMIN C

• Anemia
• Bleeding gums
• Decreased ability to fight infection
• Decreased wound-healing rate
• Dry and splitting hair
• Easy bruising
• Gingivitis (inflammation of the gums)
• Nosebleeds
• Possible weight gain because of slowed metabolism
• Rough, dry, scaly skin
• Swollen and painful joints
• Weakened tooth enamel

DAILY RECOMMENDED INTAKE

Infants

·  0 - 6 months: 40 mg/day

• 7 - 12 months: 50 mg/day

Children

• 1 - 3 years: 15 mg/day
• 4 - 8 years: 25 mg/day
• 9 - 13 years: 45 mg/day

Adolescents

• Girls 14 - 18 years: 65 mg/day
• Boys 14 - 18 years: 75 mg/day

Adults

• Men age 19 and older: 90 mg/day
• Women age 19 year and older: 75 mg/day

FOOD SOURCES

Fruits with the highest sources of vitamin C include:

• Cantaloupe
• Citrus fruits and juices, such as orange and grapefruit
• Kiwi fruit
• Mango
• Papaya
• Pineapple
• Strawberries, raspberries, blueberries, cranberries
• Watermelon

Vegetables with the highest sources of vitamin C include:

• Broccoli, Brussels sprouts, cauliflower
• Green and red peppers
• Spinach, cabbage, turnip greens, and other leafy greens
• Sweet and white potatoes
• Tomatoes and tomato juice
• Winter squash

HIGH DOSE SIDE EFFECTS

Vitamin C is water soluble; with dietary excess not absorbed, and excess in the blood rapidly excreted in the urine. It exhibits very low toxicity.

 

A person might experience diarrhea as a result of the osmotic water-retaining effect of the unabsorbed portion in the gastrointestinal tract (small intestine).

 

Indigestion on an empty stomach can also be experienced.

Catherine Valencia