Vitamin C - A Versatile And Essential Nutrient

Ascorbic acid is also called as vitamin C is one of the most important and very popular vitamins. This is very easily soluble in water and very much essential for the proper growth and development of the body parts. Vitamin C will not supply energy but it plays a very important role in freeing the energy which is stored in the food we consume.

Common symptoms of deficiency of Vitamin C are:

• Bleeding gums
• Rough and scaly skin
• Dry hairs
• Nose bleeding
• Anemia
• More time taken for healing of wounds
• Painful and swollen joints

Deficiency of vitamin C is developed when

• When consumption of vegetable and fresh fruits are reduced
• Vitamin C requirement for the body will be increased by 30% due to smoking
• Pregnancy and lactating will also increases the requirement of vitamin C for the body in women

Under these conditions it is highly recommended to consume more fresh vegetable and fruits rich n Vitamin C and also rely on the supplements under the guidance of physician.

Advantages of vitamin C

Tooth health: Teeth needs high calcium and it is provided by vitamin C and thus this vitamin is helpful in maintaining good healthy gums and teeth. Gingivitis also called as inflammation of gums will also be reduced for greater extent.

Healthy Skin: Collagen is a protein present in skin which provides healthy and glowing skin. Vitamin C will initiate the production of these proteins in the body. This vitamin is also helpful to get protected from the sun burns and various skin cancers.

Stress reliever: A person who has a high quantity of Vitamin C in his blood is less prone to mental and physical stress. Researches also advice that it is better to consume Lime or orange juice when you feel stressed or bored.

Growth and repair of body tissues: Vitamin C provides nutrition for the formation of collagen in bones, cartilages, muscles and blood vessels.

Absorption of Iron: For the proper growth of the body iron is also a very important essential and vitamin C has got the ability to absorb it from the food we consume daily. This is highly recommended for children and pregnant women.

Protection of eyes: Vitamin C is very good for the eyes as it protects against the damage caused from sun and prevents clouding of eye lenses. If a person is facing glaucoma it is highly recommended to intake more vitamin C food as it relieves the pressure in eyes.

Things that should be kept in mind while consuming vitamin C rich foods

• Eat the vegetables or fruits when they are fresh since the exposure to Sunlight will reduce the amount of vitamin C in the food
• Please cook potato along with its skin as the skin is rich in vitamin C and also try to consume fruits along with the skin if it is edible
• Do not wash vegetables or fruits in water after they are chopped off as vitamin C will get diluted in water very easily