Vitamin C

Functions

• It acts as a co-factor in about eight enzymatic reactions supporting collage production, which is the keen factor to support the health and strength of skin, tendons, ligaments, and other connective tissues.

• It is required for a range of metabolic reactions and helps in iron absorption.

• It is very important in brain signal pathway as it is needed to make the neurotransmitter nor-epinephrine.

• It also helps in protein usage by the body.

• It helps in wound healing.

• It fills the gaps of lacking electrons in the body, and thus prevents cellular inflammation and keeps the body healthy.

• It helps in strengthening of teeth, cartilages and bones by calcification of them.

• In exercising people, athletes and sports person, its antioxidative properties protect the cells from effects of oxidation during exercise.

• It helps in decreasing uric acid level, giving relief to gout.

• It takes part an important role in treating Male fertility, as it can protect sperms from damages , prevent from clumping together and promote mobility of them.

• It also assists enzymes that play a crucial role in releasing the brakes that keep certain genes from becoming activated in the embryo soon after fertilization, when egg and sperm fuse.

• In the most advanced stem cell therapy also, it is used by the experts to prepare more healthy and active stem cells.

Deficiency

• Anemia
• Bleeding gums
• Decreased ability to fight infection
• Decreased wound-healing rate
• Dry and splitting hair
• Easy bruising
• Gingivitis (inflammation of the gums)
• Nosebleeds
• Possible weight gain because of slow metabolism
• Rough, dry, scaly skin
• Swollen and painful joints
• Weakened tooth enamel

A severe form of Vitamin C deficiency is called as Scurvy, which shows almost all the above symptoms along with fatigue.

Sources

The fruit of a rose, a rose hip, is a powerful anti oxidant as it is high in vitamin C. The wild dog variety of rose contains 50% more vitamin C than oranges.

Fruits with the highest sources of vitamin C include:

• Cantaloupe
• Citrus fruits and juices, such as orange and grapefruit
• Kiwi fruit
• Mango
• Papaya
• Pineapple
• Strawberries, raspberries, blueberries, cranberries
• Watermelon

Vegetables with the highest sources of vitamin C include:

• Broccoli, Brussels sprouts, cauliflower
• Green and red peppers
• Spinach, cabbage, turnip greens, and other leafy greens
• Sweet and white potatoes
• Tomatoes and tomato juice
• Winter squash