Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that is crucial to your body's health and well-being. Your body does not manufacture vitamin C, nor can your body store it. Any vitamin C that your body does not use immediately is flushed away in the urine; because of this, it is important to make sure that your daily diet includes plenty of foods that provide you with this vitamin.
Function of Vitamin C
Your body needs vitamin C to grow and repair any damage it incurs. This vitamin is essential for the manufacture of collagen, which is a major component of skin, scar tissue, tendons, ligaments and blood vessels. Another important role this vitamin plays is aiding the body in absorbing iron, according to Mayo Clinic.com. Without vitamin C, the body would not be able to heal its wounds, nor would it be able to repair and maintain its cartilage, bones and teeth. Vitamin C is also an antioxidant and plays a role in slowing down the aging process.
Earliest Symptom of Vitamin C Deficiency
If you are unable to obtain adequate amounts of vitamin C from your diet or from supplements, you may develop vitamin C deficiency, or scurvy. Physicians usually diagnosis scurvy by asking you about your diet and identifying symptoms. According to DermNet NZ, a HON-certified website of the New Zealand Dermatological Society Incorporated, one of the first signs of scurvy is the development of bruise-like red to blue spots around hair follicles. The hairs affected by these spots become twisted and are easily broken. Over time, these spots expand and grow together to form larger bruises.
Other Symptoms
A deficiency in vitamin C, even when mild, results in many other unpleasant symptoms. You may suffer from dental problems, such as inflammation of the gums and bleeding gums. Your skin can feel rough, dry and scaly. Furthermore, you may develop slowly healing ulcers, nose bleeds and joint pain, reports MedlinePlus, an online resource of the National Institutes of Health. If you experience any of these symptoms, consult a medical professional.
Recommended Amounts
According to MedlinePlus, daily requirements of vitamin C vary depending on your age, gender and whether you are pregnant. For infants up to 6 months old, the recommended amount per day is 40 mg. For infants from 7 to 12 months, it is 50 mg. One to 3 years old need 15 mg a day. Children 4 to 8 years old need 25 mg and those 9 to 13 years old require 45 mg a day. Adolescent girls aged 14 to 18 years need 65 mg a day while boys in the same age range need 75 mg a day. Adult males 19 years and older need 90 mg a day while females in the same age range need only 75 mg a day. If you are pregnant or breast-feeding, you need higher amounts of vitamin C and should consult a doctor for your daily requirement of vitamin C while pregnant.
Sources of Vitamin C
Foods that contain the highest amount of vitamin C include green peppers, citrus fruits and juices, strawberries, tomatoes, broccoli, turnip greens and other leafy greens, sweet and white potatoes, and cantaloupe. Papayas, mangoes, watermelon, Brussels sprouts, cauliflower, cabbage, winter squash, red peppers, raspberries, blueberries, cranberries and pineapples are also excellent sources of vitamin C. According to the American Cancer Society, it is a good idea to have at least five servings of fruits and vegetables every day.
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