Vitamin C (Ascorbic Acid) may possibly be a "wonder vitamin" in
some people's books. A lot of claims have been made
for it in the past few years, not the least of which was
Dr. Linus Pauling's claims for its ability to prevent and
lessen the duration and intensity of the common cold when
taken in large doses.
Unfortunately, although vitamin C is anti-viral and does
support the immune system, it is not necessarily a magic
bullet that will defeat the common cold or even cancer! In
fact, some recent studies seem to be indicating that Dr.
Pauling's claims might be a little overstated.
Vitamin C, like most other vitamins and mineral supplements
primarily helps the body do its job effectively. Deficiencies
of vitamin C CAN predispose the body to certain ills, and
proper intake either through daily diet or vitamin supplementation
can HELP prevent certain conditions and illnesses. Vitamins
and mineral supplements should never be used as the only
path to health, but should be part of a lifestyle that includes
overall attention to nutrition, activity (okay, exercise),
proper rest and sleep, and enjoyable forms of recreation
and relaxation. I personally would throw in yoga and
meditation, but those are MY enjoyable forms of recreation,
relaxation, and exercise, I guess. You will have to
find what works best for you.
Source of Vitamin C
Vitamin C is a water soluble vitamin, and, as such, is
not stored in the body. This means it must be regularly
replaced by diet and/or supplementation. The most commonly
recognized sources of vitamin C are citrus and other fruits
- oranges, tangerines, limes, guava, lemons, papayas, strawberries,
black currants, grapefruit and mangoes - as well as a wide
range of vegetables. Some vegetables which contain Vitamin
C include collard greens, sweet and hot peppers, broccoli,
tomatoes, brussel sprouts, cabbage, potatoes, kale, spinach,
and watercress.
Vitamin C Affects
Vitamin C is a nutrient valuable for tissue growth,
protection of cell membranes from toxic wastes, wound healing,
and, as mentioned, support of the immune system. It
supports the growth of collagen and cartilage, protecting
in this way against many of the effects of aging.
As an antioxidant, vitamin C helps combat free radicals,
and it may help with cancer, high cholesterol, cataracts,
diabetes, allergies, asthma, and periodontal disease.
The effectiveness of vitamin C is believed to be increased
when taken with vitamin E.
Vitamin C Dosage
The recommended daily intake of Vitamin C is 60 mg per
day for adults, although many people, following Dr. Pauling's
lead, take much higher doses in hopes of preventing colds
and warding off the effects of aging. However, in
higher doses there may be some toxicity with one of the
side effects being diarrhea. In some cases, higher
doses of vitamin C may cause kidney stones or anemia, due
to an interference with the absorption of vitamin B12.
A reminder: vitamin C is water soluble, and unused
portions will be flushed from the body, so daily intake
of foods rich in vitamin C or supplementation with a multivitamin
may be of value.
While there do not seem to be major problems associated
with an high doses of Vitamin C, it might a good idea to
stick within recommended daily allowances since the jury
is still out on side effects.
Vitamin
C Deficiency
The most well-known result of a vitamin C deficiency
is scurvy, a condition characterized by weakness, anemia,
gum disease, and skin lesions. Fortunately, scurvy
is very rare in our modern society although still found
to a greater degree in areas of poor nutrition.
Frequent infections, severe colds, nose bleeds, tiredness,
and painful joints may also indicate a deficiency.
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