Vitamin C is perhaps one of the most popular vitamins needed by the body. It is used by the body each day and is taken daily by people around the world. Vitamin C ensures that the body stays healthy, strengthens the immune system and to promote a good digestive system.
Vitamin C is known as ascorbic acid and is found in many types of food. They are usually found in green vegetables, fresh fruits and many types of berries. While most citrus fruits are known to be rich sources of vitamin C, broccoli, kiwi, tomatoes, guavas and papaya are the fruits that are known to have the highest contents of Vitamin C. Apart from that, this vitamin can be taken as a supplement which is usually available in many forms. The best Vitamin C supplement is the water soluble one as they are absorbed into the body system faster.
Bioavailability of Vitamin C
The term bioavailability means how good the mineral (in this context, vitamin C) becomes available to the target after you have taken it. If your body receives Vitamin C through the daily foods you take, then the bioavailability is very good. However, if you are taking Vitamin C via health or dietary supplements, then you should take note that not all products have good bioavailability. If you are not careful, you might take supplements which do not dissolve enough to be fully absorbed by your tissues. Hence, you have to choose a supplement where the bioavailability is good enough to be fully used after consumption.
Toxicity of Vitamin C
Many people do not know this but you should not take too much Vitamin C each day. The maximum you should take is 2,000mg per day. If you take too much vitamin C, it could cause acidification of your urine that can lead to diarrhoea or even nausea. In more extreme cases, it could restrict and interfere with your antioxidant-prooxidant balance in your body that can have adverse effects. If you have thalassemia, it will lead to overloading of iron which can be very dangerous. As such, you must take sufficient levels of Vitamin C as taking too little might lead to deficiency.
What is it used for?
One of the most significant uses of Vitamin C is digestion. This is most evident when you take fibre-rich food like cirtrus fruits and vegetables. Apart from that, Vitamin C plays an important role in healing of wounds. A person whose wound takes longer to heal is one who is facing Vitamin C deficiency which could have a long-term effect on general health. Another important use of Vitamin C is to boost the immune system so that the body is able to fend off any attacks from bacteria and viruses in the common air.
Common Symptoms of Vitamin C Deficiency
A person who lacks ascorbic acid could be facing multiple types of problem which include a disease known as scurvy. The most obvious sign of Vitamin C deficiency is fatigue and weakness in your body. If you do not have this condition treated, it could lead to defects in the development of your connective tissues that can lead to joint pains and muscle aches. Your gums could be swollen while bleeding is very common as well. In a long run, your teeth could loosen.
Basically, what this means is that if you have Vitamin C deficiency, your overall health will become quite poor and you will become quite ‘unhealthy’. Here, it refers to the fact that your body is more vulnerable to attacks by viruses and bacteria in the body while your recovery rate would surely be slower than usual. If you are constantly having flu, sore throat that lead to fever, chances are you are lacking in Vitamin C which will naturally lead to fatigue, tiredness and lack of energy. This is why doctors will prescribe vitamin C when you see them with such health problems instead of antibiotics and other medications.
Recommended dosage for Vitamin C
Vitamin C can be sourced from a variety of fiber-rich foods. Ensure that you do not exceed the recommended dosage of 90mg for men and 75mg for women. For those who smoke, they should take an additional 35mg of Vitamin C daily.