FoodandFitness

When we think about vitamin C (Ascorbic Acid), often the common cold comes to mind. Ever since scientist Linus Pauling released his book, Vitamin C and the Common Cold, the sales from vitamin C has, and continues to be a huge money maker in the supplement industry. Does vitamin C cure or reduce the severity of the common cold? Does vitamin C cure any diseases at all? As we take a closer look at the history, function, sources, and use of vitamin C, I will hopefully shed some light on these questions and any more you might have about this popular vitamin.

History

Throughout the earlier centuries of human existence many people were plagued with “diseases” we now recognize as nutrient deficiencies. Scurvy is just such an ailment characterized by weakness, lethargy, and spontaneous bleeding from under skin or gum tissue. Ships logs in the 16th century tell of widespread occurrence of scurvy, as well as documentations of disease in the American Civil War.

A British scientist, James Lind, discovered a cure for the disease in the 1700’s by feeding sailors with the disease a combination of oranges and lemons. It wasn’t until 1932 until vitamin C, or ascorbic acid (meaning, without scurvy) was isolated and recognized as the vitamin we know today.

Functions

1. Provides a roll in the formation of collagen, a connective tissue that holds cells and tissues together in the body.
2. Promotes development of bones and teeth
3. Involved in metabolism and synthesis of amino acids and hormones
4. Increases the absorption of iron and calcium when eaten together
5. A powerful antioxidant
6. Useful as a food additive for many different applications


Sources of Vitamin C

Citrus fruits such as oranges, lemons, grapefruits, and other fruits such as strawberries, and cantaloupe are good sources of ascorbic acid. Vegetables such as broccoli, cauliflower, asparagus, or vegetable juice are good sources as well. It should be noted that vitamin C can easily be degraded or destroyed by cooking fruits or vegetables at high temperatures, especially if cooked for a long time. However, this is not a cause for concern if you generally eat a variety of fruit or vegetables, or enjoy juice in your diet.

Necessity

The Recommended Dietary Allowance for vitamin C is 60mg daily for normal adults. This can be fulfilled for example, by eating a medium orange which has 70mg of vitamin C. An intake of 100mg of vitamin C will saturate the tissues and any excess consumed will be excreted via the urine. Deficiency and scurvy is very rare in America. Only 10mg of vitamin C are needed daily to prevent this disease. It would take several weeks on a diet containing no vitamin C for someone to develop scurvy.

Disease

The common cold- controlled studies have shown that supplementing vitamin C does not prevent or reduce the duration of a cold. Slight benefits may be shown in reducing the severity of the cold.

Cancer - a study testing supplemented vitamin C in cancer patients showed no effect on symptoms or length of survival. However, if your diet consists of a variety of fruits and vegetables containing vitamin C, evidence suggests that this may have a roll in cancer prevention. Mega doses of vitamin C- have been reported to cause rebound scurvy when stopped abruptly. It is suspected that large doses may increase the formation of kidney stones. Large doses decrease the amount of copper that is absorbed. Increased formation of uric acid found in mega doses can be a problem for people who suffer from gout. Finally mega doses can mask important lab results important in diagnosing certain diseases such as diabetes or colon cancer.

In conclusion, vitamin C really is an amazing substance with many functions in the body. This however, does not merit any type of supplementation in a normal person. Ascorbic acid is often found in abundance in many fruits and veggies, so focusing on their consumption raw, cooked, or as juice is the best way to ensure our vitamin C is being delivered to our cells in a healthy and tasty way!

Adopted from my website, Food & Fitness

Thanks for reading!