One banana for happiness

 

What is vitamin C?

 

Vitamin C, also known as ascorbic acid, is a water-soluble vitamin. The human body cannot manufacture vitamin C, but it is available in some foods.

Sources

It is available in a wide range of fruits and vegetables, such as orange, lemon, guava, avocado, bell pepper, strawberry, broccoli, grapefruit, kiwi, cantaloupe, watermelon, mango, pineapple, cranberry, papaya, yams, cauliflower, spinach, yams, And tomatoes, and turnips.

 

Its importance

Protecting cells and maintaining their health, maintaining the health of the skin, blood vessels, bones and cartilage, and helping in wound healing. It improves the absorption of iron found in plant foods and has the role of strengthening immunity.

 

Vitamin C is involved in the formation of collagen, carnitine and some neurotransmitters. Vitamin C is also involved in protein metabolism. Collagen is an essential component of connective tissue, which plays a vital role in wound healing.

 

Vitamin C is also an important physiological antioxidant and has been shown to replenish other antioxidants within the body, including alpha-tocopherol (vitamin E). Reducing the harmful effects of free radicals through its antioxidant activity, it may help prevent or delay the development of some cancers, cardiovascular diseases, and other diseases in which oxidative stress plays a role.

 

Daily dose for adults

 

40 mg of vitamin C daily, which is the recommended dose from the Egyptian Medicines Authority, noting that it cannot be stored in the body. So you need it in your diet every day.​

 

 

Vitamin C deficiency

It leads to a feeling of fatigue, general weakness, muscle fatigue, joint pain, immunodeficiency, recurring infections, and scurvy, which causes bleeding gums, bruising, and poor wound healing . 

 

Groups at risk of vitamin C deficiency 

1.      Smokers and passive smokers. Studies consistently show that smokers have lower levels of vitamin C than non-smokers, partly due to increased oxidative stress.​ Exposure to passive smoking also reduces vitamin C levels.

2.      Children on powdered or canned milk. Most infants in countries are fed breast milk and/or infant formula, both of which provide adequate amounts of vitamin C. It is not recommended to feed infants powdered or canned cow's milk. It can cause vitamin C deficiency because cow's milk naturally contains very little vitamin C and heat can destroy vitamin C.

3.      Individuals with limited dietary diversity. Although fruits and vegetables are the best sources of vitamin C, many other foods contain small amounts of this nutrient. Thus, by following a varied diet, an individual is able to obtain vitamin C or at least get enough to prevent scurvy. 

4.      People with malabsorption and certain chronic diseases. Certain medical conditions can reduce the absorption of vitamin C and/or increase the amount the body needs. People with severe intestinal malabsorption and some cancer patients may be at greater risk of vitamin C deficiency. Low concentrations of vitamin C can also occur in patients with end-stage kidney disease who are undergoing chronic dialysis.

Absorption 

The intestine's ability to absorb vitamin C is limited. Studies have shown that absorption of vitamin C decreases to less than 50% when consuming amounts greater than 1000 mg. In generally healthy adults, large doses of vitamin C are not toxic because once the body's tissues are saturated with vitamin C, absorption decreases and any excess will be excreted in the urine.

Side effects

 

Vitamin C is safe for most people. But for some people, vitamin C may cause side effects such as stomach cramps, nausea, heartburn, and headache. The chance of these side effects increases with higher doses. Taking more than 2,000 mg per day may be unsafe and may cause kidney stones and severe diarrhea. For people who have had kidney stones, intakes greater than 1,000 mg per day increase the risk of developing more kidney stones. 

At doses greater than 3,000 mg daily, adverse effects occur and include diarrhea, gastrointestinal disturbances, increased kidney stone formation in people with kidney disease or a history of stones, increased uric acid levels (gout), and increased absorption of excess iron in individuals. 

People with hemochromatosis, a genetic condition that causes excess iron in the blood.​ Studies have shown that at very high concentrations, vitamin C can switch roles and act as a tissue-destroying pro-oxidant rather than an antioxidant.

References

-https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/

-https://www.webmd.com/vitamins/ai/ingredientmono-1001/vitamin-c-ascorbic-acid

-https://medlineplus.gov/ency/article/002404.htm