Ascorbic acid is another term for vitamin C. This water-soluble vitamin cannot be stored in the body and must be obtained from the diet. Food, as opposed to supplements, is the ideal means of acquiring vitamin C. There is evidence that consuming a diet high in vitamin C-rich foods may help decrease your risk of certain health conditions such as cancer, heart disease and arthritis. The scientific data for ascorbic acid in supplement form for these diseases remains inconclusive as of date of publication. Despite common belief, research does not support the supplementation of vitamin C for cold symptoms.
Antioxidant
Along with many other vitamins, minerals and nutrients, vitamin C acts as an antioxidant in the body. An antioxidant has the capacity to neutralize free radical damage, which can be caused by everything from exercise and digestion to smoking and pollution. Without antioxidants to fight these free radicals, premature aging, cancer, heart disease and arthritis may be more likely to develop. Plant foods are the best sources of antioxidants. Go for a variety of colors to get the broadest range of benefits.
Tissue Repair
Vitamin C is involved in collagen production in your body. This protein helps restore and maintain healthy skin, blood vessels and connective tissue. It also aids in wound repair and plays a role in supporting healthy bones and teeth. Mild deficiency symptoms of vitamin C can emerge as problems with various body tissues such as dry skin and hair, gingivitis, susceptibility to bruising and slow rate of wound healing. Severe deficiency of vitamin C causes scurvy.
Considerations
For adult males, the recommended daily allowance is 90 milligrams; for adult women it is 75 milligrams. Pregnant and breastfeeding women, as well as smokers, are advised to increase their vitamin C intake. An upper limit for ascorbic acid has been set at 2,000 milligrams per day. Due to potential interactions with certain pharmaceuticals, it is advised that you consult with your doctor before supplementing with vitamin C if you take any medication.
Food Sources
Vitamin C is found in all fruits and vegetables, especially in their raw state. The cooking process destroys vitamin C. According to the National Institutes of Health, the fruits with the highest levels of vitamin C include cantaloupe, citrus, kiwi, mango, papaya, berries and pineapple. The top sources of vitamin C-rich vegetables include broccoli, Brussels sprouts, cauliflower, peppers, leafy greens, potatoes, winter squash and tomatoes. Consuming foods high in vitamin C also helps with iron absorption.
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