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General Information

Otherwise known as ascorbic acid, Vitamin C is an important part of our daily diet, as it cannot be naturally produced within the human body. This water soluble vitamin is crucial in the maintenance of the body, especially with cells and tissues.

Food Sources

a. Plant

It is no surprise that the first fruit mentioned is oranges, it is the go to fruit for people wanting to up their intake and just one cup can be enough to ensure your RDA. For those looking for an alternative, these fruits and vegetables are also high in Vitamin C: Broccoli, Red Cabbage, Peppers, Tomatoes and Kiwis. A tip for ensuring you get the most of the vitamin out of the vegetable is to eat it raw as Vitamin C is sensitive to heat.

Benefits and Therapeutic Effect

The primary benefit of Vitamin C is its role in the defence against colds and similar diseases, something achieved by protecting the immune system. Other positive effects experienced by having the right amount of this vitamin are faster wound healing and the removal of unwanted free radicals, as it is also an antioxidant. It also has links to helping prevent cardiovascular disease and benefiting asthmatics.

Signs of Deficiency

One of the most dangerous signs of deficiency is scurvy. Before it gets to that level of severity there are many other signs to watch out for: dental problems – such weakened teeth, and inflamed, bleeding gums – the deteriorating quality of skin and hair, painful joints, slow healing of wounds and bruises, weight gain, nosebleeds and Anaemia.

Dosages

Vitamin C can be easily taken through any of the dietary sources listed above. 500 milligrams a day are suggested for those not getting enough regular Vitamin C this way and this can be administered via a range of different, easy to obtain supplements. It is possible take up to as much as 2000 milligrams in a day without serious effect, and some at risk groups are advised to take more than the suggested 500 milligrams. These groups include those pregnant and breastfeeding and smokers. Smokers fall under this category because of the excess levels of free radials they produce.

Please, always follow the dosage recommendations of the vitamins you are consuming.

Side Effects and/or Toxicity

Although it is generally safe, there are warnings against the vitamin supplement for anybody with kidney problems and diabetes or people taking the following drugs: oral contraceptives, blood thinning agents such as Warfarin and Aspirin, Tylenol, Barbiturates and chemotherapy drugs. Taking too much vitamin C can have a negative effect on the digestive system with symptoms ranging from simple stomach pain, to excess wind and even diarrhoea.

Conclusion

While everybody should be taking in enough Vitamin C naturally via their diet with enough fruit and vegetables, it is sometimes necessary to supplement your diet. This is easily done and in most cases with few side effects, and in doing so the immune system and general structure of the body will be fighting fit.