The body cannot store vitamin C because it is a water-soluble vitamin. Because your body cannot store water-soluble vitamins, any excess is excreted through the urine. This means your body needs a daily supply of vitamin C. In contrast, fat-soluble vitamins, like vitamin A, D, E and K can be stored in the liver and deficiencies take longer to emerge. It is important to get vitamin C daily through your diet.
Facts About Vitamin C
Vitamin C is important for the healing of the body's tissues. It is an integral component in the production of collagen, a protein that helps fortify tendons, muscles, blood vessels, and which helps in the healing of the skin and other tissues. Vitamin C is also an antioxidant, a compound that minimizes the damaging effects of free radials, which are waste byproducts of the body's regular functions. Free radicals are thought to contribute to the development of heart disease, cancer and inflammatory conditions like arthritis. Because it is a water-soluble vitamin, your body needs a constant supply. The daily requirement varies with age, and ranges from 40 mg a day for a newborn, to 90 mg per day for an adult male.
Sources of Vitamin C
Fruits and vegetables are rich sources of vitamin C. These include citrus fruits, like lemons, oranges, and grapefruits; strawberries; tomatoes; and leafy vegetables like turnip greens. Other sources of vitamin C include broccoli, sweat potatoes, cantaloupe, berries and pineapple. It is best to get your vitamin C from food sources.
Symptoms of Vitamin C Deficiency
Because your body does not store vitamin C, a lack of proper nutrition or consumption of vitamin C-containing foods can lead to vitamin C deficiency and a condition known as scurvy. According to the Merck Manual, the initial symptoms appear within weeks to months of vitamin C deficiency, and include weakness, irritability, weight loss, and muscle and joint aches. As the deficiency progresses, vitamin C deficiency causes poor wound healing, inflamed and bleeding gums, loose teeth, easy bruising and easy bleeding, including nosebleeds.
Prevention and Treatment
Following a balanced diet full of fruits and vegetables helps prevent a vitamin C deficiency. Because the body does not store vitamin C, you should eat foods containing vitamin C every day. Vitamin C deficiency in the United States is rare, because many foods are fortified with this nutrient. Some people, like pregnant women and smokers, may need a higher daily amount of vitamin C in their diets. Malnourished, elderly people are at higher risk of developing vitamin C deficiency. For people with scurvy, treatment with vitamin C, either by increasing the amount in the diet or by taking supplements, helps eliminate the symptoms within one to two weeks.
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