by Eileen Eva

Created on: March 01, 2011

Also ascorbic acid, Vitamin C is among water-soluble nutrients whose main role in the body is protecting cells from free radicals. Besides serving as antioxidants, Vitamin C is a vital nutrient required during wound healing process. There are also other roles played by Vitamin C such as strengthening our immune system to help fight against infections and diseases, and helps in iron absorption. In addition, it protects against stroke, heart disease, cancer, hypertension, osteoarthritis, asthma, and pre-eclampsia.

Lack or insufficient supply of Vitamin C can result to poor immune system, scurvy including gingivitis, poor wound healing process, skin discoloration, and respiratory infections. Contrary, excess Vitamin C can lead to toxicity. Symptoms of Vitamin C toxicity include diarrhea, high levels of uric acid, nausea, iron overload, and stomach cramps. The body cannot produce Vitamin C thus relies on Vitamin C plant-based foods and supplements.

Sources of Vitamin C

Fruits

Fruits are considered the richest foods high in Vitamin C. Citrus fruits containing Vitamin C include oranges, limes, lemons, grapefruits, and kiwifruit. Other fruits high in Vitamin C include mangoes, pineapples, papayas, cantaloupe, and watermelons. Berries containing Vitamin C include strawberries, cranberries, raspberries and blueberries.

Besides ascorbic acid, these fruits are also rich in other essential nutrients and fiber. Fruits also protect against stroke, heart disease, cancer, and hypertension. Since they contain fiber, fruits also help soothe the digestive tract and eases digestive problems. Fruits also help lower risk of eye conditions.

Vegetables

Not all vegetables contain Vitamin C but there are few cruciferous and root vegetables containing significant amounts of this vitamin. They include cauliflower, Brussels sprouts, cabbage, spinach and other green leafy vegetables, tomatoes, winter squash, green and red peppers, yams, white and sweet potatoes.

Besides Vitamin C, these vegetables are also rich in fiber or roughage, antioxidants and other essential nutrients. Just like fruits, vegetables also help protect against stroke, heart disease, cancer, and hypertension. In addition, vegetables help lower risks of digestive problems and eye condition.

Vitamin C also comes in synthetic forms although they should be taken with caution or under supervision to prevent toxicity. Natural Vitamin C supplements are always recommended by experts although their intake depends on the age of the person consuming it. For example, in every age-set, there is a required amount of Vitamin to be consumed whether natural or synthetic. Because of this, it is advised to read labels or consult with your health adviser on the amount of Vitamin C you can consume. This helps prevent insufficient supply and/or toxicity.

Sources:

MedlinePlus- Vitamin C
http://www.nlm.nih.gov/medlineplus/ency/article/0024 04.htm

Office of Dietary supplements (NIH) - Vitamin C
http://ods.od.nih.gov/factsheets/VitaminC-Consumer/# h8

University of Maryland Medical Center- Vitamin C (Ascorbic acid)
http://www.umm.edu/altmed/articles/vitamin-c-000339. htm

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