Vitamin C (Ascorbic acid)

In 1746, James Lind, a British physician, conducted the first nutrition experiment on human beings in an effort to find a cure for scurvy. However, it was not until nearly 200 years later that ascorbic acid, or vitamin C, was discovered. Vitamin C participates in many reactions by donating electrons as hydrogen atoms. In a reducing reaction, the electron in the hydrogen atom donated by vitamin C combines with other participating molecules, making vitamin C a reducing agent, essential to the activity of many enzymes. By neutralizing free radicals, vitamin C may reduce the risk of heart disease, certain forms of cancer, and cataracts.

Vitamin C is needed to form and maintain collagen, a fibrous protein that gives strength to connective tissues in skin, cartilage, bones, teeth, and joints. Collagen is also needed for the healing of wounds. When added to meals, vitamin C increases intestinal absorption of iron from plant-based foods. High concentration of vitamin C in white blood cells enables the immune system to function properly by providing protection against oxidative damage from free radicals generated during their action against bacterial, viral, or fungal infections. Vitamin C also recycles oxidized vitamin E for reuse in cells, and it helps folic acid convert to its active form, (THF). Vitamin C helps synthesize carnitine, adrenaline, epinephrine, the neurotransmitter serotonin, the thyroid hormone thyroxine, bile acids, and steroid hormones.

A deficiency of vitamin C causes widespread connective tissue changes throughout the body. Deficiencies may occur in people who eat few fruits and vegetables, follow restrictive diets, or abuse alcohol and drugs. Smokers also have lower vitamin-C status. Supplementation may be prescribed by physicians to speed the healing of bedsores, skin ulcers, fractures, burns, and after surgery. Research has shown that doses up to 1 gram per day may have small effects on duration and severity of the common cold, but not on the prevention of its occurrence.

Some conditions have been shown to increase vitamin C requirements. They are:

1. environmental stress,
2. use of certain drugs (such as oral contraceptives),
3. tissue healing of wounds,
4. growth (children and pregnant women),
5. fever and infection, and
6. smoking.

Vitamin C also serves as an antioxidant. It works with vitamin E as a free-radical scavenger. Studies suggest that vitamin C may reduce the risk of certain cancers, heart disease and cataracts. Research continues to document the degree of these effects.

Vitamin C can be lost from foods because of its water solubility, and sensitivity to heat, air or oxygen. The addition of alkalis, such as bicarbonate of soda, and the use of copper cookware can also destroy it.

Common food sources	Citrus fruits, strawberries, broccoli, green vegetables and fruit.
Major functions	Essential for the maintenance of bones, teeth and gums, ligaments and blood vessels. It is also necessary for ensuring a normal immune response to infection.
Recommended daily intake	Infants: 40 - 50 mg Children: 15 - 25 mg Adolescents: 45 - 75 mg Men: 90 mg Women: 75 mg Pregnant Women: 80 - 85 mg Lactating Women: 115 -120 mg Smokers: + 35 mg.
Deficiency symptoms	Scurvy: fatigue, poor wound healing, pinpoint hemorrhages around hair follicles on back of arms & legs, bleeding gums & joints.
Overconsumption symptoms	Megadoses over 2 g/day causes nausea, abdominal cramps, and diarrhea.
Stability in foods	Vitamin C can be lost from foods because of its water solubility, and sensitivity to heat, air or oxygen. The addition of alkalis, such as bicarbonate of soda, and the use of copper cookware can also destroy it.

Vitamin C Food Chart

Cereals, Cakes, Biscuits, Desserts	Content(milligram per 100 grams)
Cheesecake	2
Jam tart	4
Pizza,cheese & tomato	3
Triffle	1

Fish and Seafoods	Content(milligram per 100grams)
Roe, Cod, fried	26

Meat and Meat Products	Content(milligram per 100 grams)
Chicken livers, fried	13
Lamb, brain, boiled	17
Lamb, heart, roast	11
Lamb, kidney, fried	9
Lamb, Liver, fried	12

Milk and Milk Products	Content(milligram per 100 grams)
Milk, cow's,cond,skim,sweet	2
Dried,skimmed	6
Dried,whole	6
Goat's	2
Human	4
Yoghurt	1
Cream	1
Milkshake	1

Vegetables	Content(milligram per 100 grams)
Mushrooms, raw	3
Broccoli, boiled	34
Cauliflower, raw	60
Cauliflower, boiled	20
Cabbage, raw	60
Cabbage, bolied	15
Carrots, raw	6
Carrots, boiled	4
Beans, French, boiled	5
Asparagus, boiled	10
Bamboo shoots	4
Celery, raw	7
Celery, boiled	5
Cucumber, slices	8
Beet root, slices, boiled	5
Egg plant	3
Lettuce, rawleaves	15
Onions, Raw	10
Onions, boiled	6
Peas, canned	8
Potato baked/boiled	8/9
Parsley, spring	150
Potato chips	10
Pumpkin	5
Radish	25
Spinach leaves	25
Sweet corn	9
Parsnip	10

Fruits	Content(milligram per 100 grams)
Apple	6
Banana	10
Apricot, dried	6
Avocado pear	15
Blackberries	20
Cherries	4
Currants, black	200
Figs	2
Grapes	3
Guava	180
Grapefruit	19
Lemon slices	80
Juice	50
Lychees	8
Mango	30
Orange	38
Orange juice	50
Papaya	65
Pear	2
Pineapple	25
Plums	3
Peach	7

Sugars, jams and spread	Content(milligram per 100 grams)
Almond	0.1
Jam fruit	10
Marmalde	10

tr>

Sauces and condiments	Content(milligram per 100 grams)
Chilli sauce	30
Tomato sauce	10
Chutney, tomato	8
Barbecue sauce	5
Tartaric sauce	3

Beverages	Content(milligram per 100 grams)
Ovaltin	48
Cider,sweet,non-alcoholic	2

---