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What’s Vitamin C?
Vitamin C or ascorbic acid is a water-soluble vitamin current in vegetables and fruit. It’s also obtainable as a dietary complement. Vitamin C is a vital dietary part – human beings are unable to provide vitamin C of their physique, therefore it needs to be included within the eating regimen day-after-day.
Why do we want vitamin C? – “vitamin c maximum”
Vitamin C performs a key position within the upkeep of a wholesome pores and skin in people. It does so by stopping the auto-inactivation of lysyl and prolyl hydroxylase – two fundamental enzymes concerned in collagen biosynthesis. Collagen additionally performs a significant position in wound therapeutic.
Vitamin C is a cofactor within the biosynthesis of L- carnitine – an necessary molecule required for the metabolism of fatty acids. It’s also required for biosynthesis of neurotransmitters reminiscent of catecholamines. The enzymatic synthesis of each carnitine and cathecholamines includes hydroxylation steps that require vitamin C for finest enzyme exercise.
Vitamin C additionally possesses highly effective antioxidant properties. Vitamin C acts as a scavenger of free radicals and dangerous oxygen-derived species and therefore protects towards oxidative stress-induced mobile injury. Many human ailments reminiscent of atherosclerosis and most cancers are attributable to oxidant injury to tissues; position of vitamin C in treating these issues is being explored in numerous trials. The antioxidant property of vitamin C additionally assists in defending towards UV-induced photodamage.
Vitamin C protects the physique from infections by holding the immune system wholesome. Vitamin C can also be required for the absorption of nonheme iron.
Vitamin C deficiency causes a situation termed scurvy. Scurvy is characterised by fragile pores and skin, bleeding gums, fatigue and connective tissue weak point.
Vitamin C each day necessities
The quantity of vitamin C an individual requires is determined by the age. As per the U.S. Division of Well being & Human Providers, the typical each day advisable quantities for various ages are as under:
Desk reproduced from an article by the Institute of Drugs, Meals and Vitamin Board – Meals and Vitamin Board. Dietary Reference Intakes for Vitamin C, Vitamin E, Selenium, and Carotenoidsexternal hyperlink disclaimer.
People who smoke require 35 mg/day extra vitamin C than non-smokers. It’s believed that smoking adversely impacts preferences for vitamin C wealthy meals; serum vitamin C ranges are discovered to be decrease in cigarette people who smoke than non-smokers. The poor eating regimen of people who smoke can also be a cause.
A wholesome balanced eating regimen can present sufficient vitamin C. Vegetables and fruit are the perfect supply of vitamin C.
Vitamin C deficiency is especially attributable to improper eating regimen. Different danger elements for vitamin C deficiency embrace
Are you able to ever take an excessive amount of vitamin C?
As vitamin C is a water-soluble vitamin, any extra is normally excreted within the urine. It isn’t saved in massive quantities within the physique. Taking an excessive amount of vitamin C is unlikely to trigger dangerous results; nonetheless, taking vitamin dietary supplements in mega doses (2,000 or 3,000 mg per day) could cause diarrhea, nausea, abdomen cramps, vomiting, heartburn, headache and insomnia. The abdomen issues are attributable to the osmotic impact of unabsorbed vitamin C within the gastrointestinal tract.
The higher restrict for vitamin C in adults is 2,000 mg. People with power liver illness, gout, or kidney illness are advisable to take not more than 1,000 mg of vitamin C per day. Excessive vitamin C intakes have the potential to extend urinary oxalate and uric acid excretion.
Vitamin C enhances the absorption of nonheme iron; therefore, vitamin C needs to be used with warning in people with hereditary hemochromatosis – a dysfunction characterised by irregular accumulation of iron within the physique. Excessive doses of vitamin C might exacerbate iron overload and lead to tissue injury in such people. Conversely, vitamin C consumption is especially necessary for these with low iron shops who’re taking supplemental iron.
Research have linked excessive intakes of vitamin C with diminished vitamin B12 and copper ranges, erosion of dental enamel and allergic responses; nonetheless, these information want additional affirmation.