Vitamin C is an important nutrient for our body. It helps form and maintain bones, skin, and blood vessels, on top of working as an antioxidant. It occurs naturally in some foods, especially fruits, and vegetables. Today we learn more about why we need Vitamin C, and how much of it is too much. The body does not store Vitamin C, and is in fact, water soluble. So, people need to consume food that contains the vitamin.
Some of the functions of Vitamin C:
1) Vitamin C helps the body produce collagen, L-carnitine, and some neurotransmitters.
2) It helps remove unwanted substances from the body as an antioxidant.
3) It helps the body absorb iron, and boosts the immune system.
4) Vitamin C enhances wound healing.
Low levels of the vitamin in the body can lead to scurvy which means swollen joints, bleeding gums, loose teeth, and tiredness. Its properties also make it beneficial for cardiovascular health. Vitamin C is also believed to be able to help cut a cold.
The best sources of Vitamin C are fresh fruits and vegetables. However, cooking it or heating it can destroy it, so it is advised to eat them raw. Some good sources are : red and green peppers, oranges, grapefruit, kiwi, strawberries, spinach and other green leafy vegetables, tomatoes, potatoes, and green peas.
How much Vitamin C is too much?
It is recommended to take a maximum of 2000 mg of Vitamin C for adults every day. However, if taken excessively, the body will not absorb it all leading to diarrhea and gastrointestinal discomfort. A high intake through supplements may result in kidney stones. This may also increase the risk of cardiovascular problems in females after menopause. Having high Vitamin C levels could also lead to tissue damage.
