Vitamin C is also known as Ascorbic acid. It has an interesting history. In the 18th centruy, a surgeon, James Lindt from the British Navy proved that scurvy can be treated by drinking juices of lemons, sweet limes and oranges. Scurvy is a condition of the body where there is bleeding from all mucous membranes, gums etc. even in places where there is no wound. This affects most seafaring people who spend long periods over the sea. Reason for this is that they do not have access to fresh produce and mainly eat preserved meats and bread, which means they do not get vitamin C in their diets. Therefore, the name ascorbic acid derived from its antiscurvy or antiscorbutic effect.

Even though, vitamin C was used to treat scurvy in those days, it still took many more years to separate it from the other components. In 1928 at John Hopkins, Albert Szent-Györgyi successfully separated ascorbic acid, although he did not know its vitamin properties. In 1932, in John Hopkins, Charles Glen King achieved what was missing, he separated the ascorbic acid from the juice of lemons. W.S. Howorth and E.L. Hurst discovered its chemical composition and also produced it successfully in the lab by artificial means.

Vitamin C is present in the form of white crystals and they dissolve easily in water. Vitamin C is destroyed by heating, exposure to air, drying and storing food for long periods. It is also destroyed by alkalis. During the process of cooking food, vitamin C is first of the nutrients to be destroyed within minutes of heating.

In the beginning of the small intestines, vitamin C is absorbed in the blood. Its proportion in the body is not uniform. Its proportion is more in the pituitary gland, brain, gall bladder kidneys, liver, and spleen. It is also present in the blood cells. Excess vitamin C is thrown out of the body via urine.

Its Function in the Body

• The most important function of the vitamin C is to produce Collagen - A protein found in the connective tissues. If collagen is not produced, then in the event of any injuries, the healing process becomes very slow. Therefore, Vitamin C is also needed by the body to pevent bruising and to promote healing.
• Vitamin C also helps keep ligaments and tendons in our muscles and bones strong and healthy. It keeps gums healthy and disease free. Vitamin C is also needed to produce hemoglobin in the blood cells and is a major component in the process of iron absorption from our diet.
• It enhances immunity of our body to various diseases and infections. It also helps a lot in cold symptoms and shortens the duration of any illness. It also helps elderly people to combat severe respiratory infections.
• Vitamins C is known to prevent cataracts.
• It protects against some forms of cancer and heart disease.
• Vitamin C gives our body that much needed vitality and health to remain fresh and youthful.
• Vitamin C is known to prevent blocking of arteries again after undergoing angioplasty procedure as it prevents atherosclerosis of the arteries.
• All of us are now aware that vitamin C is a very powerful antioxidant. In addition to it, vitamin C also helps the body to recycle other antioxidants. Eg. In a study, people who were given 220 mg of Vitamin C daily were found to have 18% higher concentrations of Vitamin E than people who took less than 120 mg of vitamin C. Therefore if a person is required to take supplements of Vitamin E, it will work better if taken with vitamin C.
• Vitamin C is also known to improve mood and therefore also used to treat depression and mood swings.

How Much Is Needed

The recommended daily intake (RDI) for vitamin C is 40 mg for men and 30 mg for women, for smokers its is higher, at 80 mg; although it can be safely taken upto 200 mg per day. In cases of some diseases, higher doses are recommended.

A word of caution: Too high doses can cause diarrhea and flatulence. Also at such high levels, vitamin C inhibits the absorption of copper and selenium.

Symptoms of Vitamin C Deficiency

The most common deficiency of VItamin C is scurvy, bleeding and tender gums. Skin bruises easily. Fine blood vessels become brittle. There is deterioration of collagen tissue thus giving rise to wrinkles at an early age. Thyroid function is slowed. Loss of resistance to various diseases. The patient feels lethargic all the time with feeling of fatigue, loss of appetite and aches and pains all over the body.

Sources of Vitamin C

Grains, Cereals: Corn, peas, chickpeas.

Vegetables: Parsley leaves, bitter gourd, cabbage, cluster beans (gavar), carrot grees, green tomatoes, spinach, cauliflower, bathua (pigweed), potatoes, beetroot greens, okra, radish greens, fenugreek leaves, brinjals/eggplant, moringa leaves, all varieties of lettuces. Red and yellow peppers and red hot chillies.

Fruits: Pineapples, Mangoes, Amla, muskmelon, pomegranates, ripe papaya, gauvas, raspberries, litchies, custard apples, strawberries, oranges, lemons, limes.

Fish and meat: Koi fish, Tangra fish, palla fish, liver of the goat.