by Abdulkadir Musa

Created on: August 27, 2009   Last Updated: August 28, 2009

HOW TO AVOID VITAMIN C DEFICIENCY

How does a person learn how to avoid a disease without any knowledge of that disease? Such is the case with vitamin C deficiency. For us to know how to avoid the deficiency of this vitamin, we ought to learn about the nitty-gritty of this vitamin. First, what are vitamins? Vitamins are a group of nutrients required in small quantities for a variety of functions in the body and which cannot be synthesised by the body and therefore have to be supplied in our diet. They are divided into two groups: fat soluble vitamins and water soluble vitamins. Fat soluble vitamins can only be absorbed when there is normal fat absorption and are therefore stored in our body fats. Water soluble vitamins on the other hand cannot be stored in the body as they pass out of our body system through any water loss in the body. Vitamin C is one of these vitamins.

Vitamin C cannot be excessive in our body as any further intake is flushed out through any water outlet in our body therefore, a deficiency of this disease would be inevitable without regular intake of this vitamin in our diet. Vitamin C deficiency causes scurvy which presents with impaired wound healing, loss of dental cement, bleeding gums, excessive bleeding from wounds among others. A deficiency in vitamin C would manifest in the form of these ailments because vitamin C is required in the formation of collagen, which helps in wound healing. It is an anti-oxidant that is, it protects the cells against reactive chemicals and in addition to this, this vitamin also enhances the absorption of iron due to its presence in the gut and hence a deficiency in this vitamin also causes bone fracture and tooth loss.

The only way to avoid vitamin C deficiency is to have a regular intake of this vitamin either in our diet or through its supplements. But the question is: what foods would provide us with a significant supply of vitamin C? Generally, all fruits are known to contain this vitamin to some extent but researches have shown that the fruits with the highest quantity of ascorbic acid (vitamin C) are citrus fruits. Natural citrus fruits such as oranges, tangerines, grapes and lemon, not their industrially synthesised flavours, are known to contain daily required quantities of this vitamin. Also vitamin C tablets are also a very good source of this vitamin, but fruits are a preferred source because in addition to providing a person with this vitamin, their roughage helps in bowel movement and prevent constipation.

For an adult, the required daily allowance of vitamin C is 70mg. What better than a refreshing natural fruit juice to brighten your day every morning?

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