Vitamin C: Why is it important?

Vitamin C is a vital nutrient for health. It helps form and maintain bones, skin, and blood vessels. It occurs naturally in some foods, especially, fruit and vegetables. Supplements are also available.

It is also known as L-ascorbic acid, ascorbic acid, or L-ascorbate.

Why we need vitamin C

Sources of vitamin C include fruits, vegetables, and supplements.

Vitamins, including vitamin C, are organic compounds. An organic compound is one that exists in living things and contains the elements carbon and oxygen.

Vitamin C is water soluble, and the body does not store it. To maintain adequate levels of vitamin C, humans need a daily intake of food that contains it.

Vitamin C plays an important role in a number of bodily functions including the production of collagen, L-carnitine, and some neurotransmitters. It helps metabolize proteins and its antioxidant activity may reduce the risk of some cancers.

Collagen, which vitamin C helps produce, is the main component of connective tissue and the most abundant protein in mammals. Between 1 and 2 percent of muscle tissue is collagen. It is a vital component in fibrous tissues such as:

• tendons
• ligaments
• skin
• cornea
• cartilage
• bones
• the gut
• blood vessels

In the case of wound healing, research as long ago as 1942 suggested that wounds took longer to heal if someone had scurvy.

Scurvy results from vitamin C deficiency. Its symptoms include swollen joints, bleeding gums and loose teeth, anemia, and tiredness.

Rebound scurvy can happen if a person takes very high doses of vitamin C and then discontinues it quickly.

Other benefits

Other benefits of Vitamin C may include the following:

Smokers and people with a compromised immune system may benefit from vitamin C supplements.

• Cardiovascular health: Vitamin C may widen the blood vessels, and this could help protect against heart disease and hypertension, or high blood pressure.

• Cholesterol levels: These were found to be lower in individuals with adequate levels of vitamin C.

• Cataracts: Vitamin C may help lower the risk of cataracts as well as of age-related macular degeneration.

• Diabetes: Patients are less likely to experience deterioration of the kidneys, eyes, and nerves if they eat plenty of fruit and vegetables that are rich in vitamin C.

• Anemia: Vitamin C enhances the absorption of iron.

• Lead levels may be reduced if there is an adequate intake of vitamin C.

• Histamine: Histamine is a substance the immune system produces, resulting in inflammation and other problems. A 1992 study found lower blood levels of histamine in people who took 2 grams (g) of vitamin C per day.

• Seasickness: In a study of 70 people who took either 2 g of vitamin C or a placebo and then spent 20 minutes on a life raft in a wave pool, those who took the supplement had reduced levels of seasickness.

Can vitamin C treat the common cold?

Many people believe that vitamin C can cure a common cold, but research has not confirmed this. However, large doses of vitamin C may protect people who are exposed to severe physical activity and cold temperatures.

People with low vitamin C, because of smoking or older age, for example, may findsupplements beneficial.