Vitamin C is the body’s most powerful water-soluble antioxidant.

Vitamin C (ascorbic acid) is a water-soluble, white crystalline vitamin.

It is needed by the body to form collagen and fiber for teeth, bone, cartilage, connective tissue, skin, and capillary walls.

Vitamin C also helps in fighting bacterial infections.

In the late eighteenth century, English sailors carried limes on long voyages to ward off scurvy, which led to them being given the nickname ‘limeys’.

However, it was not until 1932 that ascorbic acid (vitamin C), a water-soluble white powder, was isolated and identified as the substance in certain foods responsible for curing scurvy.

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Vitamin C is involved in over 300 biological processes in the body.

• Collagen - Vitamin C is necessary for the manufacture of collagen, the protein which forms the basis of connective tissue.

  The most abundant tissue in the body, connective tissue acts as a cementing substance between cells.

  It also helps support and protect blood vessels, bones, joints, organs and muscles and forms a sizeable proportion of skin, tendons, the cornea of the eye, ligaments, cartilage, teeth and bone.

  Collagen forms a protective barrier and promotes healing of wounds, fractures and bruises.

• Antioxidant - Vitamin C is the body’s most powerful water-soluble antioxidant and plays a vital role in protecting the body against oxidative damage.

  It neutralizes potentially harmful reactions in the watery parts of the body such as the blood and the fluid inside and surrounding cells.

  It helps protect LDL cholesterol against free radical damage.

  This antioxidant action helps to protect the health of the heart and an array of other body tissues.

• Hormones - Vitamin C is important in the synthesis of hormones by the adrenal glands.
• Cardiovascular System - Vitamin C plays a role in cholesterol production in the liver and in the conversion of cholesterol to bile acids for excretion.

  It supports normal total blood cholesterol and LDL cholesterol and raises beneficial HDL cholesterol.

  Vitamin C also supports normal circulation, therefore supporting the health of the heart.

  Additionally, Vitamin C may protect the heart by preventing the oxidation of artery clogging LDL cholesterol. Studies have shown that high vitamin C intake is linked to heart health.

  Vitamin C may also be of benefit in the support of normal blood pressure and circulation.

• Nervous System - Vitamin C plays a role in the conversion of tryptophan to serotonin, a neurotransmitter with many vital functions.
• Lungs - There is some evidence that vitamin C may be of benefit in maintaining the health of the respiratory system.

  This effect may be due to the antioxidant effect of vitamin C on oxidizing agents.

  Vitamin C may also improve lung and white blood cell function and decrease respiratory stress.

• Immunity - Vitamin C boosts immunity by increasing the production of B and T cells and other white blood cells, including those with a critical role in natural defenses.

  It also increases interferon levels and antibody responses and has antiviral and antibacterial effects.

  These immune-stimulating effects lead to improved resistance against infections.

  Though the research is contradictory and inconclusive, Vitamin C may reduce the duration of colds and the severity of cold symptoms such as sneezing, coughing and sniffling by reducing blood levels of histamine, which can trigger tissue inflammation and runny noses.

  It may also protect the immune cells and surrounding tissue from oxidative reactions that occur when cells fight bacteria.

• Cataracts - Many studies show that vitamin C may protect the health of the eye, possibly by reducing ultra violet damage.

  Vitamin C is highly concentrated in the lenses of normal eyes which may contain 60 times the amount of vitamin C as the blood, while stressed lenses have levels that are much lower.

  Vitamin C may act to protect the lens from oxidative damage and protect enzymes within the lens that remove oxidation damaged proteins.

• Diabetes - Increasing vitamin C intake in diabetics may support circulation, especially micro-circulation.

Other Benefits - Vitamin C may also protect the skin from sun damage and improve response to stress, including an improvement in athletic performance due to the effects on adrenal hormones.

Interactions:

• Vitamin C helps in the body’s absorption of iron by helping convert dietary iron to a soluble form.
• It is also involved in the conversion of folic acid to its active state.
• Vitamin C deficiency may lead to increased excretion of vitamin B6, and vitamin B-6 deficiency leads to low levels of vitamin C, as can a deficiency of vitamin A.
• Vitamin C protects against the toxic effects of cadmium, copper, vanadium, cobalt, mercury and selenium.
• Large doses of vitamin C may lower vitamin B-12, copper and selenium blood levels.
• Calcium and manganese supplements may decrease vitamin C excretion and vitamin C supplements may increase manganese absorption.
• Exposure to cigarette smoke or air pollutants such as ozone and carbon monoxide may deplete vitamin C in the lungs.

Body tissue stores of vitamin C are small and easily saturated, with any excess excreted in two to three hours.

Vitamin C deficiency is extremely rare.

• A lack of vitamin C leads eventually to scurvy.

  The symptoms are mainly due to poorly formed collagen and include the breaking open of small blood vessels, the reddening and bleeding of gums, loose teeth, joint pains, dry scaly skin and blood vessel damage.

• Other symptoms include general weakness, fluid retention, depression, and anemia.
• Vitamin C deficiency can lead to slower wound healing, increased susceptibility to infections, male infertility and increased genetic damage to sperm cells which may lead to birth defects.

It may also contribute to rheumatoid arthritis and gastrointestinal disorders.

• Large doses of vitamin C may interfere with contraceptive pill absorption and reduce its effectiveness.
• An excess of ascorbic acid may also cause a burning sensation during urination, diarrhea, skin rash, and nausea.
• It may disturb the absorption and processing of vitamin B12.

Aspirin, alcohol antibiotics and steroids may increase vitamin C requirements.

Vitamin C may diminish the response to some antidepressants, and the anticoagulant drug warfarin.

Rich sources of Vitamin C are citrus fruits, tomatoes, berries, and potatoes.

Fresh, green, leafy vegetables, as broccoli, brussels sprouts, collards, turnip greens, parsley, sweet peppers, and cabbage also contain vitamin C.

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