Vitamin C

                You need to provide your body with a continuous supply of vitamin C because it's a water-soluble vitamin that's flushed out of the body when not used. It is vital for normal cell growth, repair and development, according to Medline Plus. Vitamin C also contains antioxidants that help protect cells from infection and damage caused by free radicals.       

Function

Vitamin C is needed for the growth and repair of tissues in all parts of your body. It is used to:

• ·         Form an important protein used to make skin, tendons, ligaments, and blood vessels
• ·         Heal wounds and form scar tissue
• ·         Repair and maintain cartilage, bones, and teeth

Vitamin C is one of many antioxidants. Antioxidants are nutrients that block some of the damage caused by free radicals.

• ·         Free radicals are made when your body breaks down food or when you are exposed to tobacco smoke or radiation.
• ·         The buildup of free radicals over time is largely responsible for the aging process.
• ·         Free radicals may play a role in cancer, heart disease, and conditions like arthritis.

The body is not able to make vitamin C on its own, and it does not store vitamin C. It is therefore important to include plenty of vitamin C-containing foods in your daily diet.

For many years, vitamin C has been a popular remedy for the common cold.

• ·         Research shows that for most people, vitamin C supplements or vitamin C-rich foods do not reduce the risk of getting the common cold.
• ·         However, people who take vitamin C supplements regularly might have slightly shorter colds or somewhat milder symptoms.
• ·         Taking a vitamin C supplement after a cold starts does not appear to be helpful.

Side Effects

Serious side effects from too much vitamin C are 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:

• ·         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

A severe form of vitamin C deficiency is known as scurvy, which mainly affects older, malnourished adults.

Sources: Citrus Fruits,  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

References

Escott-Stump S, ed. Nutrition and Diagnosis-Related Care . 6th ed. Philadelphia, Pa: Lippincott Williams & Wilkins; 2008.

Sarubin Fragaakis A, Thomson C. The Health Professional's Guide to Popular Dietary Supplements . 3rd ed. Chicago, Il: American Dietetic Association; 2007.

Institute of Medicine. Food and Nutrition Board. Dietary Reference Intakes for Vitamin C, Vitamin E, Selenium, and Carotenoids. National Academy Press, Washington, DC, 2000.

Douglas RM, Hemila H, Chalker E, Treacy B. Vitamin C for preventing and treating the common cold. Cochrane Database Syst Rev ; 2007(3):CD000980.

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