Vitamin C: The Mighty Nutrient Unveiled

Vitamin C

Vitamin C (Ascorbic acid)

Ascorbic acid is a type of vitamin that easily dissolves in water and has important functions in the body. It serves as an antioxidant, helping to protect cells from damage caused by harmful molecules. This vitamin is also necessary to produce collagen, a protein essential for the health and strength of tissues like skin, bones, and blood vessels.

Additionally, it plays a role in the metabolism of carnitine and catecholamines, which are important for energy production and neurotransmitter function. Furthermore, it aids in the absorption of iron, an essential mineral needed for the formation of red blood cells (Muhammad Abdullah et al., 2019). The human body is unable to internally produce this vitamin, so it is crucial to acquire it exclusively from dietary sources.

Risk factors

Some of the risk factors for ascorbic acid deficiency are mentioned below:

1. Alcoholism.
2. Smoking.
3. Eating disorder.
4. Type 1 and Type 2 diabetes mellitus.
5. People with gastrointestinal issues (problem with absorption).
6. Individuals with food allergies

Deficiency and associated signs and symptoms.

When there is a lack of sufficient ascorbic acid intake for a period of 2 to 3 months, the body starts to display symptoms of deficiency. These symptoms initially include irritability and loss of appetite. As the deficiency progresses, it leads to specific skin-related manifestations. These dermatologic signs include delayed or impaired wound healing, swelling and inflammation of the gums accompanied by tooth loss, small reddish-purple spots on the skin and mucous membranes (petechiae), bruising (ecchymosis), and the development of thickened and rough skin (hyperkeratosis).

Clients with a deficiency in this vitamin may also exhibit certain nail-related symptoms such as koilonychia (spoon-shaped nails) and splinter hemorrhages (tiny vertical lines or dark streaks under the nails). In addition to dermatologic manifestations, ocular symptoms can also occur. These include dryness of the eyes, the presence of subconjunctival hemorrhage (bleeding under the conjunctiva), and the yellowing of the white part of the eye (scleral icterus) (Maxfield & Crane, 2020).

Other indications

Individuals who have conditions such as gingivitis (inflammation of the gums), asthma, glaucoma, collagen disorders, heatstroke, arthritis, and various infections (such as pneumonia, sinusitis, and rheumatic fever), as well as those with chronic illnesses, have an increased daily requirement for ascorbic acid (Muhammad Abdullah et al., 2019).

Sources of vitamin C

Fig: Ascorbic acid rich foods

Recommended dietary intakes of Ascorbic acid

Fig: Recommended daily intake of ascorbic acid

Tips to maintain vitamin C in diet

To maintain an adequate intake of vitamin C in your diet, consider the following tips:

1. Include ascorbic acid rich foods: Incorporate a variety of fruits and vegetables that are high in ascorbic acid. Examples include citrus fruits (oranges, lemons), strawberries, kiwi, pineapple, bell peppers, broccoli, and leafy greens.
2. Opt for fresh and raw: Eating fruits and vegetables in their fresh and raw form can help preserve ascorbic acid content. If possible, enjoy them as snacks or in salads.
3. Minimize cooking time: ascorbic acid is sensitive to heat and can be lost during cooking. To retain more ascorbic acid, opt for quick cooking methods such as steaming, stir-frying, or microwaving instead of boiling.
4. Store properly: Proper storage of fruits and vegetables can help maintain their vitamin C content. Store them in a cool and dark place or in the refrigerator to slow down nutrient degradation.
5. Consume soon after preparation: Vitamin C can degrade over time due to exposure to air and light. Eat freshly prepared fruits and vegetables promptly to maximize your intake.
6. Consider eating some foods raw: Raw fruits and vegetables generally have higher vitamin C levels compared to cooked ones. Include a portion of raw fruits or vegetables in your meals or as snacks to boost your vitamin C intake.
7. Be mindful of processing and storage: Highly processed foods and long-term storage can result in vitamin C loss. Opt for fresh or minimally processed options whenever possible.
8. Enjoy a balanced diet: While focusing on vitamin C, don’t overlook other essential nutrients. Maintain a well-rounded diet that includes a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats to support overall nutritional balance.

Remember, it’s generally best to obtain vitamins and minerals through whole foods rather than relying solely on supplements. However, if you struggle to meet your vitamin C requirements through diet alone, consult with a healthcare professional to determine if a supplement is appropriate for you.

References

Australian Government. (2021, April 19). Vitamin C | Eat For Health. Eatforhealth.gov.au. https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/vitamin-c

Maxfield, L., & Crane, J. S. (2020). Vitamin C Deficiency. PubMed; StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK493187/#:~:text=Vitamin%20C%20deficiency%20manifests%20symptomatically

Muhammad Abdullah, Jamil, R. T., & Attia, F. N. (2019, June 3). Vitamin C (Ascorbic Acid). Nih.gov; StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK499877/

National Institute of Health. (2021). Office of Dietary Supplements – Vitamin C. Ods.od.nih.gov. https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/#:~:text=Sources%20of%20Vitamin%20C