There are two types of vitamins available to the body: water soluble and fat soluble. Vitamin C, also known as "ascorbic acid," is a water soluble vitamin. This means it does not get stored in the body for a long period of time. Your body uses what it needs, and the rest gets eliminated through the urine. Although vitamin C can be found in supplement form, it also exists in various foods.
Function
There are nine water soluble vitamins. Vitamin C and the B vitamins make up this group. One of the main functions of vitamin C in the body is to promote the production of a substance called collagen. This is a vital element that adds structure to the skin, hair, blood, connective tissue and bones. Eating foods with vitamin C can also help in wound healing and it can aid in the absorption of iron.
Significance
When it comes to vitamin C deficiency, there are some people who are more susceptible than others due to their conditions. If you smoke or are undergoing surgery you are prone to deficiency. Also, if you have a stomach ulcer, an overactive thyroid, chronic diarrhea or continual stress, you are also prone. In the worst of cases, a condition called scurvy can develop. The symptoms of a vitamin C deficiency are slow wound healing, depression, lethargy, muscle weakness and swollen and bleeding gums.
Fruits
Because vitamin C lasts for a short time in the body, it is important to continually eat foods that have it to keep your levels up. Examples of fruits that are high in vitamin C include oranges, grapefruits, strawberries, guava, cantaloupe, tangerines and mangoes.
Vegetables
Although fruits get a lot of attention for being high in vitamin C, there are also quite a few vegetables that contain it as well. Examples of these include tomatoes, broccoli, red and green bell peppers, kohlrabi, spinach, cabbage greens and potatoes.
Size
There are several different recommendations for how much vitamin C you should get based on the U.S. dietary intakes. Children 1 to 3 years old should get 15 mg a day; 4- to 8-year-olds should get 25 mg a day; 9- to 13-year-olds should get 45 mg a day; 14- to 18-year-old males should get 75 mg a day and 14- to 18-year-old females should get 65 mg a day. Men over 18 years old should get 90 mg a day and women over 18 years old should get 75 mg a day.
Identification
Orange juice is the most common method of getting vitamin C for most people. There are also some other foods and beverages that are fortified with vitamin C. Examples of these include apple juice, grape juice, frozen fruit and ready-to-eat cereals.
Warning
Although vitamin C is beneficial to the body, it should be taken in the proper amounts. Overdosing on it can lead to gastritis, nausea, kidney stones and severe diarrhea. It should also be known that there are various things that can interact with the effect vitamin C has on the body such as barbiturates, mineral oil, oral contraceptives and aspirin.
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