Vitamin C is vital for the formation of collagen, which is a protein that provides structure to muscle, bone, blood vessels and cartilage. Vitamin C also helps in the efficient absorption of iron and helps heal wounds and burns, strengthens blood vessels, promotes strong bones and teeth, boosts immunity and builds healthy skin and gums.
Vitamin C has been recognized as a highly effective antioxidant. It offers protection to the cells of the body against damage caused by free radicals, which could lead to a host of health problems including heart disease and cancer.
The body's vitamin C requirement increases significantly in case of burns and also during pregnancy and breastfeeding.
Effects of Vitamin C Deficiency
Vitamin C deficiency is the main cause of scurvy wherein there is weakening of collagen-containing connective tissue, blood vessels and bone. Symptoms of scurvy include swelling and joint pain, easy bruising and bleeding and loss of hair and teeth.
Where to get Vitamin C
The best way for the body to get its daily requirement is by eating a variety of foods that are known to contain vitamin C. Citrus fruits including oranges and grapefruits, strawberries and sweet red peppers are the richest sources of vitamin C. Other good sources of Vitamin C include guava, papaya, kiwi, broccoli, spinach and green leafy vegetables.
Vitamin C is water soluble and cannot be retained by the body. Hence it is important that the body gets some amount of Vitamin C everyday in order to maintain optimum health.
Retaining vitamin C in foods
Vitamin C is easily lost in foods during storage and cooking. The following precautions can prevent this from happening:
Vegetables and fruits should be served and eaten raw whenever possible
Microwave or boil vegetables containing vitamin C for the minimum required time in the minimum amount of water.
Raw vegetables and fruits that are cut should be stored in the refrigerator in an airtight container. Avoid storing or soaking in water as vitamin C gets depleted by dissolving in water.
