Facts About Vitamins - Vitamin C (ascorbic acid)
Posted: Thursday, March 29, 2007
by Jason Paris
Bespoke Spices
Vitamin C, also known as ascorbic acid, is a water soluble vitamin which helps to heal wounds, keeps the immune system strong, keeps your teeth and gums healthy, it also helps the body absorb iron and folic acid. Recent studies have shown that it plays an important role in the antioxidant defence system, by destroying free radicals thereby reducing the risks of degenerative diseases like cancer and slowing down cell damage and the ageing process.
90mgs for men. This has been recently raised from 60mgs due to this vitamin's antioxidant properties. In the UK the RNI (reference nutrient intake) is set at 40mgs for both men and women.
What happens if we don't get enough? Less serious effects of a deficiency are bleeding gums, easy bruising and an increased risk of developing viruses. A severe deficiency can lead to scurvy, a particularly nasty disease with symptoms like joint tenderness and swelling, bleeding gums, loose teeth, liver spots and anaemia.
And too much? Vitamin C is relatively safe at high levels, but taking more than 2000mgs daily may cause symptoms such as headaches, flushed faced, vomiting and diarrhoea.
Who needs extra? Smokers definitely should consider extra as smoking interferes with the way the body uses vitamins. An extra 35mgs daily is recommended. People whose diets are low in fresh fruit and vegetables and high in processed foods should consider supplementing.
Good sources of vitamin C - ascorbic acid include:
- citrus fruits (oranges, lemons etc)
- green leafy vegetables
- berries (blackberries, strawberries, redcurrants etc)
- tomatoes
- green and red peppers
- broccoli
- sprouts
- potatoes with skins
- melon
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