Which vitamin is most familiar to everyone? Only one answer – Vitamin C. It’s needed for the healthy functioning of our body. This vitamin is not produced by our body. We need to supply through our daily diet. Its deficiency may lead to diseases like scurvy.

In ancient times this disease was common in people who travel by ship to long distant countries. Its symptoms were swollen gums and bleeding from mucous membrane. Many people even lost their lives! When Vasco da gama reached India he lost many of his companions due to this disease. When it was found that such problems won’t appear in people who consume lemon, sailors used to travel filling their ships with lemon. Surprisingly, those travelers returned back!

What are its functions?

It’s a crystal substance white in colour. It’s soluble in water and also known as Ascorbic acid. Let me tell you its significance for human body.

• Certain vitamins are required for the healthy functioning of liver of which vitamin C is most vital.
• It’s an excellent anti-oxidant. It’s essential for the proper functioning of anti-oxidant enzymes as well.
• Hydroxyproline is needed for the synthesis of fibrous protein, collagen. Vitamin C is needed for the formation of Hydroxyproline.
• Vitamin C also helps in the proper functioning of proteins, binding cells together, protecting arteries, bones, muscles, tendons and skin and also helps in their existence as well.
• It catalyzes the absorption of calcium and iron.
• It resists infection and also strengthens our blood vessels.
• It repairs our DNA thus reducing chances of cancer cell formation.
• It destroys free radicals of blood and plasma thus controlling aging process.
• It binds with flavonoids to increase its anti-oxidant efficiency thus helping our body.

How much needed?

The below list shows how much Vitamin C is needed for our daily purposes.

• Infants – 35 milligrams
• Children – 50 milligrams
• Adults – 60 milligrams
• Pregnant ladies – 80 milligrams
• Feeding mothers – 100 milligrams

As age increases its necessity is not increasing in that proportion. But those old people who have blood deficiency often have Vitamin C deficiency also. To protect yourself from cataract and heart diseases always keep the required level of vitamin C in your blood. When your body is infected with fever or dysentery, your body needs more vitamin C than normal conditions.

A gooseberry a day

Non-vegetarian items is scarce in vitamin C. Gooseberry (Amla) is the best source of vitamin C. 100 gram gooseberry contains 600 milligram vitamin C.  Fruits such as papaya, orange, guava, kiwi, lemon, mango and sprouted pulses also contain this vitamin element in plenty. It’s also found in potato, leafy vegetables, broccoli and sweet potato.

Its deficiencies lead to…..

• As told before scurvy is the most common disease due to vitamin C deficiency. Fatigue, laziness, restlessness, frequent infections, pain in bones and joints and gradual changes appearing in teeth, plague, skin and blood vessels are the consequences of this dreadful disease.
• Its deficiency may lead to break down of the proper functioning of collagen which may result in low binding capability and thus lowering the production of muscles that cover the blood vessels. It leads to bleeding. It’s related to bleeding of plague and swelling around that area.
• Normal amount of vitamin C in 100 millilitre blood is 1.4 milligram. If it’s contained in excess, it will be excreted through urine.
• If you have smoking habit you are losing 25 milligram (almost equivalent to vitamin C content in an orange) from your body daily.
• Tensions, pressures, quarrels, increase in body temperature, diseases etc can also cause vitamin C loss from your body.

We can avoid nutrient losses

If chopped vegetables are exposed to air, ascorbic oxidice is released which destroys vitamin C. It’s the vitamin that’s lost most during cooking also. So, always cover the vegetables while cooking to avoid exposure. Also, adding vegetables to boiling water can reduce this vitamin loss a lot.

New techniques of preservation such as freezing, caning and dehydration can reduce such vitamin losses a lot.

Chopping vegetables too thin, placing cut vegetables for a long time before cooking, overcooking, cooking in very low flame, cooking before hours to serve, adding sodium bicarbonate while cooking etc can lead to vitamin losses.

So, chop vegetables to big pieces and never keep it too long for cooking. Never over-cook vegetables or cook them with open lid. Serve them hot to avoid nutrient losses.

Never increase its quantity also

• If vitamin C is excess, it destroys vitamin B12.
• It may increase oxalic acid of urine thus increasing its alkaline property, resulting in the formation of calcium oxalate crystals.
• Stomach disorders and time lag in clotting of blood are other harmful effects of excess vitamin C.
• Normally such conditions happen when vitamin C is supplied to the body through tablets or injection.

Conclusion

Vitamins are most important for every function of our body. It protects our body from diseases, helps in the functioning of different organs and conserves our body against many diseases and aging. Though we provide vitamin C through fruits and vegetables, assure that our body gets them in correct proportion. Always remember that vitamin C can be lost through our careless preparation of vegetarian dishes.