Vitamin C is one of the major nutrients that the human body requires regularly in order to function properly. It is a water-soluble vitamin that is necessary for maintaining healthy skin, tendons, ligaments, cartilage and other connective tissues. Vitamin C is also important for proper wound-healing and immune function. Finally, this vitamin plays a part in helping your body metabolize and process certain components of fat, which may affect your capability to lose weight.
Function of Vitamin C
Vitamin C, also called L-ascorbic acid, is an essential nutrient that all humans need to get from their diet, the Office of Dietary Supplements explains. Your body uses this nutrient as a component in synthesizing substances such as collagen, l-carnitine and some neurotransmitters. Aside from this, vitamin C also plays a major role in bolstering your immune system and function, and improves your body's absorption of the non-heme iron found in plant foods. Without enough vitamin C, you are at increased risk for scurvy, which involves joint pain, fatigue, depression, loss of teeth and poor wound healing.
Vitamin C and Fat Oxidation
Vitamin C plays an important role in the production of carnitine, a compound needed for proper oxidation of fatty acids. A 2006 study published in Nutrition & Metabolism by Johnston et al found that individuals with less than optimal vitamin C intake oxidized 25 percent less fat per kilo of body weight during treadmill exercise. They also found that fat oxidation was inversely related to fatigue during the exercise. The study concluded that low vitamin C levels may be a factor in why some people are unsuccessful in their weight loss attempts.
Vitamin C and Fat Detoxification
Aside from being an essential nutrient, vitamin C also acts as a potent antioxidant, helping to neutralize harmful free radicals that would otherwise damage your cells and lead to cancer. A 2001 study published by the Linus Pauling Institute illustrated how this protective function may operate. Vitamin C reacts with the byproducts created by the breakdown of lipid hydroperoxide, or rancid fat, and converts these potentially harmful substances into harmless conjugates. This staves off any negative effect on the individual's health.
Recommended Dosage and Dietary Sources
Adult men should get at least 90 mg of vitamin C daily, while women should have at least 75 mg, the Office of Dietary Supplements advises. Pregnant and lactating women should get between 85 mg and 120 mg every day, respectively. The best sources of vitamin C include vegetables such as citrus fruits, tomatoes, potatoes, red and green peppers, strawberries, Brussels sprouts, and cantaloupes. Some breakfast cereals are fortified with this nutrient. Take note, however, that vitamin C content of food may be destroyed by heat, so it is best to consume food sources raw when possible.
References
- Linus Pauling Institute; "Vitamin C Detoxifies Oxidized Fat"; Jan Frederik Stevens; May 2005
- Nutrition & Metabolism; "Marginal Vitamin C Status is Associated With Reduced Fat Oxidation During Submaximal Exercise in Young Adults"; C.S. Johnston et al; August 2006
- Office of Dietary Supplements: Vitamin C
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