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C Vitamins
Vitamins are organic (carbon-containing) molecules that catalyze reactions
within the body. Our bodies require vitamins in tiny amounts. Usually, we get
our daily vitamin requirements from foods, beverages, our own bacteria and,
in the case of Vitamin D, sunlight. If a vitamin is deficient in our body, then
certain body functions do not occur properly and we are left susceptible to
disease and other bodily malfunctions.
Vitamin C, also called ascorbic acid, is a water-soluble vitamin (meaning that
any excess will be discharged through the urine). Most animals produce their
own vitamin C. Humans are among the groups of animals who have lost this ability,
and must get the vitamin from foods instead.
Vitamin C is important for four main reasons:
1. It is vital to the production of collagen, a connective tissue protein
2. It helps protect vitamins A, E, and fatty acids from oxidation
3. It protects the body from scurvy, a disease characterized by pain, bleeding,
bruising, poor wound healing and all kinds of other problems
4. It helps treat iron deficiency anemia (deficiency of the oxygen-transporting
red blood cells)
Collagen is the protein that forms our connective tissues. Connective tissues
support our organs and hold our body together. It is found everywhere, from
our skin to our bones, teeth, tendons, ligaments, cartilage, organs, nervous
system and more. Vitamin C works within the cell, where it adds hydrogen and
oxygen to two amino acids called proline and lysine. This process creates a
precursor procollagen, a molecule that later evolves into collagen outside of
the cell. Without vitamin C, then, proper collagen production cannot occur.
Without collagen, the body is vulnerable to a wide array of problems.
How much Vitamin C do we need?
The recommended minimum daily intake of Vitamin C is 60 to 90 milligrams. Men
need more Vitamin C than women, and smokers need more Vitamin C than the average
person, as cigarettes deplete the body’s Vitamin C supply.
Sources of vitamin C:
· Oranges
· Limes
· Grapefruit
· Tomatoes
· Green peppers
· Potatoes
Chopping, boiling and other food preparation activities can deplete the Vitamin
C levels in foods. Nevertheless, the amount of Vitamin C is high enough in most
foods that even after preparation, more than enough of the vitamin remains to
meet daily requirements. Vitamin C also often serves as an inexpensive preservative
in many processed foods. These foods, too, can serve as a source of the vitamin.
Individuals who do not eat enough fruits or vegetables, however, should consider
a vitamin C supplement.
What forms of Vitamin C supplement are there?
Vitamin C supplements come in the form of capsules and chewable tablets.
How much Vitamin C supplement should I take?
It is safe to take up to 2,000 mg of Vitamin C a day. Anything in excess of
this amount puts you at risk for diarrhea.
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