The Facts On Vitamin C
You see it everywhere -- orange juice ads, both on television and in print, tell us that we need vitamin C. We know it's an important nutrient, and we know that it's good for our bodies. But what exactly is vitamin C and why is it so important? To answer those questions, let's take a look at a few of the facts on vitamin C.
Function
Vitamin C is a water-soluble nutrient, which means that it dissolves in water. The body cannot store vitamin C for later use, like it can with other fat-soluble vitamins. This means that vitamin C has to be consumed on a daily basis in order to ensure that you're getting adequate amounts.
You may not realize it, but vitamin C plays a major role in the repair and growth of tissues. Without it, our bodies would be unable to produce collagen, which is necessary for the body to make skin, ligaments, and blood vessels. It is also essential for the body's ability to heal itself, and therefore to form scabs and regenerate tissue.
Another of the facts on vitamin C is its role as an antioxidant. Antioxidants are important, because they remove free radicals from the body. Though some free radicals are necessary for life, they can also cause severe damage to cells. Antioxidants help keep them under control, and therefore minimize any damage they may cause.
One of the most well-known facts on vitamin C is its ability to boost the immune system. It acts as a support in helping the body to fight off infection and illness.
Deficiency
Vitamin C deficiency is a very serious condition. If left untreated, it can progress into scurvy, which will eventually lead to death. Some of the symptoms of vitamin C deficiency are dry, splitting hair, frequent nosebleeds, bleeding gums and gingivitis, anemia, easy bruising, swollen and painful joints, and an increase in both respiratory and urinary infections.
Sources and Daily Requirements
Vitamin C can be found in almost all foods available. Foods rich in vitamin C include citrus fruits, strawberries, broccoli, green leafy vegetables, green peppers, sweet and white potatoes, cabbage, watermelon, mango, papaya, cranberries and raspberries.
The recommended daily intake of vitamin C varies, depending upon the country you live in. Each country has its own chart of facts on vitamin C and other nutrients, and each lists a different recommended amount. The United States government recommends a daily intake of 90mg for men and 75mg for women, whereas the World Health Organization recommends a general 45mg per day. Of course, it is the general consensus that eating a well-balanced diet will provide more than enough vitamin C per day.
Conclusion
The facts on vitamin C are many. It is a vital part of a healthy body, and plays a necessary role in many important biological processes. Making sure that we're getting enough vitamin C by following a balanced diet will ensure that we stay healthy and avoid the debilitating illnesses that come with a vitamin C deficiency.
