Vitamin C is a uniquely important vitamin to the health and wellbeing of the human body. This is a water-soluble vitamin which is probably the most important chief water-soluble antioxidant in the human body. It is most well known for its cure for common cold. It is beneficial in prevention of symptoms like asthma, diabetes and lowers the risk of almost all types of cancer. It is important in forming collagen, a protein that gives structure to bones, cartilage, muscle, and blood vessels. It also helps to maintain capillaries, bones, and teeth and aids in the absorption of iron.
Its antioxidant properties protect cells and their DNA from damage and mutation. Vitamin C helps to prevent cataracts; the clouding of the lens of the eye that can lead to blindness in older adults. The lens needs a lot of vitamin C to counteract all the free radicals that form as a result of sunlight on the eye. As with the other antioxidants, vitamin C helps to prevent heart diseases and keeps cholesterol in the bloodstream from oxidizing, thus minimizing the chances of heart attacks and stroke. There are many other health conditions in which vitamin C plays an important role and has been helpful.
Viral illnesses, fevers, allergies, certain medicines, emotional and physical stress or smoking can lead to vitamin C deficiency. Vitamin C deficiency causes scurvy. Although rare, scurvy includes potentially severe consequences, and can cause sudden death. Vitamin C helps fight scurvy, and it should be treated under medical supervision.
Our body should not be short of vitamin C and it should be taken within the range required for the body. However, the recommended daily dose of vitamin C intake differs with different people. And there are no known advantages in consuming excessive amounts of vitamin C.
Like all vitamins and minerals, vitamin C is most effective when combined with other nutrients. For example, one of the big benefits of vitamin C is that it helps the body digest and absorb iron, an essential mineral for good health.
Since human body does not produce its own vitamin C, we need to get it from our diets (natural food sources are always better than pills). Vitamin C in the diet comes from fruits and vegetables such as citrus fruits like oranges, lemons, grapefruits, tangerines, limes and mandarins. Also other good sources are tomatoes, strawberries, raspberries, peppers, broccoli, cauliflower, cabbage, peas, kiwi, papayas, potatoes, watermelon and others. Liver also contains some vitamin C, which helps digest the iron in it. It is better to take multiple doses of vitamin C throughout the day rather than one large dose.
Vitamin C can be lost from foods during preparation, cooking, or storage. To retain vitamin C, fruits and vegetables should be served raw whenever possible. Steam or boil foods in a small amount of water, or microwave them for the shortest time possible. Store cut raw fruits and vegetables in an airtight container and refrigerate - do not soak or store in water. Vitamin C will be dissolved in the water. In short, the fresher cut the fruit or vegetable, and the less cooked, the more vitamin C you will get
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