Vitamin C, also known as ascorbic acid, is necessary for growth and repair of tissue in every part of the body. It is important to forming collagen, and important protein used to make skin, scar tissue and much more. Vitamin C is also essential for your teeth and bones, and also for the healing of wounds and the repair and maintenance of cartilage.
Vitamin C is water-soluble, meaning that it dissolves in water. Vitamins that are water-soluble are not stored in the body and we must replace them everyday by eating food that supplies them. In the case of vitamin C those foods are; citrus fruits, broccoli, tomatoes, strawberries, melon, green pepper, green leafy vegetables, potatoes, black currants, guava, and kiwi fruit. When vitamin C is deficient in the body you may notice weakness; fatigue; rough, dry, scaly skin; gingivitis; dry, brittle hair; anemia, swollen joints, weakened tooth, nose bleeds, bleeding gums, possible weight gain, decreased wound healing, easy bruising, or increased infections.
If the deficiency is severe that is known as scurvy. Untreated scurvy can be fatal; however death from scurvy is rare in these more modern times. The symptoms of scurvy include spongy gums (which leads to tooth loss), sunken eyes, bleeding gums, pallor (paleness of the skin), nose bleeds and the reopening of wounds. Although many consider scurvy to be an ancient disease; it still occurs although not as frequently as it previously has.
The best way to avoid a deficiency is to eat a well balanced diet. Remember that food pyramid we were taught about in school? Well it still exits, although it has changed a bit.
It has been recommended that infants and children 0 – 6 months get 40 milligrams/day (mg/day), 7 – 12 months get 50 mg/day, 1 – 3 years get 15 mg/day, 4 – 8 years get 25 mg/day, 9 – 13 years get 45 mg/day; teen girls 14 – 18 years get 65 mg/day, boys get 75 mg/day; and adult men age 19 and older get 90 mg/day while women need 75 mg/day.
Scientific studies generally suggest that vitamin C does not prevent the onset of cold symptoms; but rather significantly reduced the risk of developing colds by approximately 50%. Vitamin C also aids in the absorption of iron dietary supplements and may even decrease the risk of developing urinary tract infections during pregnancy. Low levels of Vitamin C have been associated with stroke, certain cancers, high blood pressure, gall bladder disease and much more. However there is little or no evidence to suggest taking Vitamin C would “cure” any of those conditions. Although as an antioxidant it does play an important role in protecting against high cholesterol, heart disease, osteoarthritis, and even the progression of cataracts. Research has also suggested that vitamin C may be helpful to people with diabetes and in the prevention of the development of Alzheimer’s disease.
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