All You Need to Know About Vitamin C

Vitamin C or ascorbic acid plays a vital role in the proper functioning of our organism. In this article, we will explore what is vitamin C, its essential functions, foods rich in vitamin C, the consequences of its deficiency, and the use of supplements.

What Is Vitamin C?

Vitamin C is a water-soluble vitamin, meaning that it dissolves in water. Unlike most mammals, humans cannot synthesise vitamin C from glucose, so it’s necessary to obtain it through their diet. Consuming vitamin C daily is vital for maintaining adequate levels, as its water-soluble nature means it does not accumulate significantly in our bodies.

Benefits of Vitamin C

Vitamin C protects our body from free radicals thanks to its antioxidant action. Vitamin C also acts as a cofactor for various enzymes, making it essential for collagen synthesis, which is crucial for the health of joints, gums and skin. Additionally, it also plays a role in energy metabolism, contributes to neurotransmitter synthesis and helps regulate gene expression.

Vitamin C also enhances non-heme iron absorption (from plant-based sources) in the small intestine, and plays a crucial role in the immune response against pathogens. It is a key ally in combating respiratory and systemic infections.

Top Foods High in Vitamin C

Vitamin C is mainly found in fruits and vegetables and is commonly associated with oranges. In fact, citrus fruits are among the richest sources of vitamin C. However, there are many other foods that are also high in vitamin C, including guava, papaya, kiwi, strawberries, peppers, cauliflower, broccoli and spinach, among others.

A balanced diet that includes a variety of fruits and vegetables is crucial for ensuring that you get the vitamin C intake that you need.

Consequences of Vitamin C Deficiency

Vitamin C deficiency can cause a condition commonly known as scurvy, even though nowadays it is not a common illness because there’s a high availability of foods that are high in vitamin C around us. 

Marginal deficiency of vitamin C is relatively common in industrialized countries and it affects around a 15% of general population. Westernized diets and low consumption of fruits and vegetables are responsible for marginal vitamin C deficiency. People who experience this may not have scurvy, but they do suffer from health issues due to insufficient levels of the vitamin. Symptoms include fatigue, feebleness, joint pain, bleeding gums, skin problems and anaemia.

Vitamin C Supplements

When dietary intake doesn’t meet recommended levels, or in specific situations where the requirements are higher (such as during pregnancy, breastfeeding, for smokers or with exposure to environmental pollutants), vitamin C supplements can be beneficial. 

There are several factors to consider when choosing the right supplement:

-Take moderate doses of vitamin C, no more than 500 mg on each dose. This will improve absorption and bioavailability of ascorbic acid in blood.
-Use slow-release systems, such as the patented C-fence. Slow release of vitamin C in small doses is key to avoiding saturation of the transporters in the intestines and achieving a more efficient absorption.

In Summary

Vitamin C is a crucial piece of the health puzzle due to its various functions and benefits. Due to its antioxidant role and its contribution to collagen and neurotransmitter synthesis, a deficiency in vitamin C can be detrimental and impact your health. It’s fundamental to maintain a balanced diet, rich in fruits and vegetables. However, supplements can be helpful in some cases to ensure an adequate intake of vitamin C and to enhance its benefits for our health.