Vitamin C

I'm doing a series on vitamins and minerals and have posted on Vitamin A and B Vitamins already. I'm researching them for my own benefit and want to share what I find out about them here.

Vitamin C

Vitamin C is a water-soluble vitamin and the body does not make it on its own. So it's important to make sure you are getting Vitamin C through your diet and supplementation.

It is needed to heal wounds and form scar tissue; it repairs and maintains teeth, cartilage and bones; it's an antioxidant. It has anti-viral and anti-bacterial properties; it helps prevent cataracts and helps lower cholesterol. And it's a natural antihistamine.

Vitamin C is one of many antioxidants. Antioxidants are nutrients that block some of the damage caused by free radicals.

• Free radicals are made when your body breaks down food or when you are exposed to tobacco smoke or radiation.
• The buildup of free radicals over time is largely responsible for the aging process.
• Free radicals may play a role in cancer, heart disease, and conditions like arthritis.

Vitamin C works wonders at the onset of a cold or flu when taken to bowel tolerance.(high doeses can cause diarrhea) High doses of Vitamin C is effective as a therapeutic agent in the treatment of cancer.

How much do we need?

Recommended Dietary Allowance (RDA) adult male  90 mg per day
RDA adult female                                                         75 mg per day
Tolerable upper intake level adults                               2,000 mg per day

Children

• 1 - 3 years: 15 mg/day
• 4 - 8 years: 25 mg/day
• 9 - 13 years: 45 mg/day

Where do we get Vitamin C?

Cantaloupe
Citrus fruits
Mango
Papaya
Kiwi
Strawberries
Raspberries
Blueberries
Cranberries
Watermelon
Pineapple
Broccoli
Cauliflower
Green & Red peppers
Brussel Sprouts
Spinach
Tomatoes & Tomato juice
Cabbage
Turnip Greens
Green leafy veggies
Sweet Potatoes
White Potatoes
Winter Squash
Chili peppers
Guava
Rose Hips


Deficiency

Too little Vitamin C can cause the following symptoms.
Anemia
Rough and Dry skin
Bleeding gums
Decreased ability to fight infections
Dry and splitting hair
Slowed wound healing
Easing Bruising
Nosebleeds
Swollen and painful joints
Weakened tooth enamel
Possible weight gain due to slowed metabolism
Scurvy


Side Affects

Because Vitamin C is water-soluble the toxicity risk is extremely low and the side affects are mild. They include: nausea, vomiting, headaches, flushed face, diarrhea, fatigue, disturbed sleep.

There is a non-proven theory that too much (not noted what too much is) can help contribute to miscarriages. This is obviously hard to prove, but they noted that in women who had a history of miscarrying in the first trimester may have an excess of Vitamin C. This is speculation, but I thought it worth noting.  source

Sources
http://www.nlm.nih.gov/medlineplus/ency/article/002404.htm
http://en.wikipedia.org/wiki/Vitamin_C
http://www.foodmatters.tv/_webapp/Supplements

This is just an overview of the vitamin and by no means is a comprehensive study with all information. Please consult your health care provider if you have concerns and do your own research.
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