Also known as ascorbic acid, vitamin C is a water-soluble vitamin. Contrary to many other mammals, humans are unable to produce this vitamin in their bodies. This is why it must have be an essential part of our diets.

Vitamin C is needed in our diets to allow collagen synthesis. Collagen is an important structural component in blood vessels, ligaments, tendons and bone The neurotransmitter ‘norepinephrine’ is able to be synthesized in the presence of this vitamin. Neurotransmitters are vital for proper nervous system functioning and also affects our mood among many other things. Current research into this vitamin suggests it may aid cholesterol’s metabolism to bile acids, important for controlling levels of blood cholesterol and the likelihood of gallstone formation in the kidneys.

Highly effective as an antioxidant this vitamin, even when consumed in tiny quantities, can shield important molecules like proteins, lipids, carbohydrates and nucleic acids (which make up DNA and RNA) from the damaging effects of free radicals and reactive oxygen which tend to occur in the presence of toxins, pollution or just as a biproduct of regular metabolism. When not consumed in healthy quantities this particular vitamin’s deficiency leads to various health issues.

The U.S. recommended daily allowance (RDA) for vitamin C is 60mg, for both men and women. Smokers are advised to increase their intake by 35mg/ day due to smoke increasing the oxidation of vitamin C therefore lowering the blood vitamin C level.

Scurvy is one of the best known effects of the C vitamin’s deficiency. Symptoms of scurvy include increased occurrence of bruising or bleeding, tooth and hair loss, and pains or swellings in the joints. Fatigue is common with the onset of scurvy. Higher daily levels than the RDA states are deemed to be needed to stave off long term vitamin C deficiency associated with chronic diseases.

Vitamin C deficiency also increase the risk of cardiovascular diseases or coronary heart disease and strokes. A whole host of cancers have been reported as less likely if sufficient quantities of this vitamin, in the form of fresh fruit and vegetables, are consumed. Similarly, cataracts, a common form of visual impairment throughout the world, are less likely with sufficient vitamin C intake. Although not yet fully understood, lowered intestinal absorption or heightened excretion of lead in our urine may be promoted by this vitamin. The vitamin is well known to aid the prevention of pathogens, like the common cold, taking a hold.

Some good sources of ascorbic acid are citrus fruits like grapefruits, oranges and lemons. Strawberries, tomatos, broccoli, potatoes and sweet red peppers. Many foods exist today that with artificially produced vitamin C preservatives.

In the very rare instance of C vitamin overdose (greater than 10 grams per day ) potential (scientifically unproven) toxic effects may be birth defects, cancer, kidney stones, atherosclerosis, rebound scurvy, excess iron absorption and oxidative stress, genetic mutation, vitamin B-12 deficiency and dental enamel erosion.

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