Carmine

Vitamin C is an essential water-soluble vitamin that can be found in most tissues of the body. It is also an important antioxidant and works to protect cells from damaging free radicals that may lead to certain eye diseases, including cataracts and age-related macular degeneration (AMD).

Vitamin C helps body cells grow and stay healthy, including those in bones, teeth, gums, ligaments, and blood vessels. It also helps the bodys response to infection and stress, and helps use iron efficiently. It can vastly improve health and prevent many serious conditions, including heart disease, diabetes, and cancer. It does so by inactivating toxic oxygen free radicals which can potentially damage lipid membranes, proteins, and cellular DNA.

Also an anti-oxidant, vitamin C protects the skin from UV radiation damage which causes age spots. It can actually reverse some of the oxidative damage in the skin cells.

Vitamin C deficiency
Vitamin C deficiency in humans leads to scurvy. Early symptoms in adults include fatigue, weakness, aching joints and muscles. In later stages, scurvy is characterized by anemia, bleeding from the gums, petechial and sheet hemorrhages, and delayed wound healing. Eating at least 5 servings of fruits and vegetables per day will provide enough vitamin C and other important vitamins and fiber.

The best sources of Vitamin C
Fruits, especially citrus fruits like oranges and lemons, contain lots of vitamin C. Vegetables such as tomatoes, broccoli and potatoes are also great sources of vitamin C.

The recommended amount of vitamin C for most healthy people is 60mg/day. The following list provides the amount of vitamin C contained in these common foods:

One 8-ounce glass of orange juice - 97 mg
One cup of strawberries - 85 mg
1 medium kiwi fruit - 75 mg
Papaya 1 medium 188 mg
Grapefruit juice 6 ounces 70 mg
Cantaloupe, cubed 1 cup 68 mg
Mango 1 medium 57 mg
1/2 cup raw green peppers - 45 mg
1/2 cup cooked broccoli - 37 mg
1 baked potato - 26 mg
1 raw tomato - 24 mg
Cauliflower, raw 1/2 cup 23 mg
Kidney and liver are good animal-derived sources of vitamin C

How to prepare foods to retain vitamin C
Vitamin C can be lost from foods during preparation, cooking, or storage due to oxidation. To prevent loss of vitamin C:

Serve fruits and vegetables raw whenever possible Steam, boil, or simmer foods in a very small amount of water, or microwave them for the shortest time possible

Vitamin C supplements
When shopping for Vitamin C supplements, take special care to watch out for esterifies C and time-released C. It has not been scientifically proven that these can be absorbed as easily as ascorbic acid.

Vitamin C Toxicity
Excess vitamin C not needed by the body will just be excreted in the urine. Gastrointestinal effects are the most common adverse effects associated with high doses of vitamin C taken over a short period of time.

While vitamin C is generally not considered toxic, large amounts over 1000mg can cause stomach upset, and kidney or other problems including:

Diarrhea
Bloating
Cramps
Kidney Stones
Anemia (Destruction of Rbcs)
Rebound Scurvy
Infantile Scurvy

Large amounts of vitamin C can reduce the body levels of copper. People with iron overload diseases must avoid a vitamin C overdose, as it increases iron absorption. Individuals who have kidney stones should seek their doctors advice. If a pregnant mother takes 6,000 mg of vitamin C, the baby may develop rebound scurvy due to a sudden drop in the daily intake.

When are higher levels of vitamin C necessary?
Higher levels of vitamin C are needed when a person is under environmental stress such as trauma, fever or infection. Full saturation is reached with daily intakes of 200-500 mg per day (in 2-3 divided doses). Also, In order to neutralize the damaging free radicals found in tobacco smoke, smokers in general use more vitamin C than nonsmokers.

Is vitamin C good for colds?
Many people increase their vitamin C intake to try and either prevent or fight off a cold. While the research is not definite on the real benefits of this practice, extra vitamin C is usually safe in amounts up to twice the RDA of 60mg.

Studies have concluded that taking vitamin C doses as high as 1g/day over a long period does not prevent colds. However, relatively high doses of vitamin C will modestly reduce the duration of cold symptoms. The relation of dose to therapeutic benefit has not been properly explored, but in trials testing the administration of vitamin C after cold symptoms occurred, there was some evidence that a large dose produced greater benefits than lower doses.

For more free information on vitamins and supplements, please visit http://www.swansonvitamins.xscoop.info

V. Michael Santoro is a published author. He co-authored his first book with his teenage daughter. The book is entitled, Realizing the Power of Love, How a father and teenage daughter became best friends... and how you can too! He also writes articles on various healthcare topics.