Vitamin C (Ascorbic acid).
Vitamin C or ascorbic acid is an essential water-soluble coenzyme and it  participates in numerous biochemical reactions and metabolic, endocrine or neurological functions within the body. Ascorbic acid is well absorbed in the intestine and readily excreted in the urine. Vitamin C can hardly be stored within the body and therefore, constant intake is required.
Researchers believe that vitamin C, in synergy with other essential nutrients, can promote good health and increase life expectancy. Statistics show that for individuals, who take at least 500mg per day and for at least ten consecutive years, the likelihood to die prematurely is 70% less, than others who take far lower amounts of vitamin C.
Ascorbic acid promotes the synthesis of collagen, a fundamental structural element of bones, skin, blood vessels, tendons, joint linings, ligaments and cartilage.
Ascorbic acid, along with vitamin A and alpha-tocopherol is one of the most prominent antioxidants. By neutralizing harmful free radicals, vitamin C is considered a very important preventive factor against effects of pollution, cancer, intrinsic skin aging and cardiovascular conditions, such as stroke, angina and coronary heart disease.
A significant number of studies worldwide have given evidences that a daily uptake of 2,000-10,000mg of vitamin C can reduce the risk for a person to develop cancer in a wide range of organs, such as mouth, salivary gland, larynx, esophagus, stomach, breast, lung, pancreas, bladder, cervix, prostate, colon and rectum. Vitamin C can also protect from leukemia and non-Hodgkin's lymphoma.
Vitamin C helps in prevention of cardiovascular disease by reducing triglyceride and HDL (bad cholesterol) blood levels, raising HDL (good cholesterol), lowering blood pressure, preventing atherosclerosis, keeping the blood vessel walls healthy and decreasing blood clotting.
Because of its anti-ageing property, vitamin C is used in skin care preparations with remarkable results.
Ascorbic acid contributes to the improvement of the immune system by helping in the synthesis of interferon and the enhancement of white blood cells' function. Ascorbic acid can ease symptoms of cold and prevent any secondary viral, fungal or bacterial infections. Vitamin C has anti-inflammatory properties and can soothe symptoms and consequences of fatigue, rheumatoid arthritis, vertebral disc problem, stomach ulcers, diabetes, slow metabolism, delayed onset muscle soreness, periodontal disease, allergic reactions and asthma.
Vitamin C can promote healing, contribute to folic acid metabolism, help in hemoglobin production, prevent easy bruising, enhance male fertility, participate in calcium absorption and minimize the risk for vision problems, such as cataract and glaucoma. Vitamin C also participates in thyroid hormone production, release of noradrenaline and adrenaline, synthesis of carnitine and tryptophan and in formation of red blood cells and bone marrow. What is more, ascorbic acid can prevent oxidation of the vitamins A and E, riboflavin, thiamine, folic acid, and pantothenic acid.
Since vitamin C promotes absorption of iron, it can help in prevention or faster recovery from anemia.
Smoking, alcohol drinking, pollution, fever, deficiency of vitamin A, viral illnesses, prolonged stress and heavy metals, such as cadmium, lead and mercury, intake can lead to vitamin C depletion. Nearly 50mg of the vitamin are destroyed for each cigarette smoked. The mineral copper and certain medications, such as antidepressants, contraceptives, steroids, cortisone, aspirin, estrogens and antacids can diminish ascorbic acid, as well.
Vitamin C acts better in combination with flavonoids, calcium and magnesium.
Vitamin C (ascorbic acid) sources.
Ascorbic acid is the most readily available in the  nature and at the same time, the most delicate and easily destroyed vitamin.
The best food sources of vitamin C are the citrus fruits, such as oranges, lemons, tangerines, limes, and grapefruits. Other good sources include wolfberries, rose hips, pineapples, acerola cherries, black currants, mangos, papayas, kiwifruit, cantaloupes, raspberries, blueberries, strawberries, grapes, sweet and hot peppers, tomatoes, cresses, broccolis, cauliflowers, spinach, Brussels sprouts, onions, asparagus, radishes, parsley, lettuces, cabbages, collard greens and potatoes. Very often, breakfast cereals are fortified with vitamin C.
Vitamin C (ascorbic acid) supplements.
Food supplements are available in the market and they are very popular, since they can provide large amounts of ascorbic acid, in order to be used for nutritional or therapeutic purposes. A healthy, balanced diet, rich in fruits and vegetables is always recommended. However, supplements present two advantages against foods. The first one is that vitamin C can be obtained, without the intake of calories. We have to bear in mind that fruits are excellent foods but they contain carbohydrates and the majority of them are of significant caloric value. The second advantage is that, according to laboratory researches, synthetic ascorbic acid is absorbed more easily than its natural counterpart.
Adequate uptake of vitamin C for optimum health is recommended for all people. However, certain groups, such as elderly, adolescents, smokers, heavy alcohol drinkers, people with stressful lifestyle, psychiatric patients and people, who use oral anticoagulants, such as aspirin, are advised to use vitamin supplements. Individuals who suffer from inflammatory bowel disease, gastrointestinal ulcers, gum disease, fatigue, anorexia nervosa, diabetes, osteoporosis, anemia, cardiovascular disease, low immunity, arthritis and slow metabolism, have increases requirements for the nutrient and they may need a degree of vitamin C supplementation, as well.
Vitamin C can be found in supplements either as individual nutrient or combined with vitamins of B complex, flavonoids, calcium or other micronutrients. You can find ascorbic acid supplements by trying the  button.
Click the following links to read about the sites we recommend and secured transactions. 
Vitamin C (ascorbic acid) deficiency and toxicity.
Extreme vitamin deficiency can lead to scurvy which is a serious condition and potentially fatal, if untreated. Scurvy, although is rare, can be present in infants, teenagers, elderly and, in general, in people who do not eat any fruits or vegetables at all. Until the early '30s it was described as the "sailors’ disease", because it is used to be a typical health problem for ship crews. This used to be a quite common problem, since they did not used to have any access to fresh fruits and vegetables for prolonged periods, while sailing.
Symptoms and signs of scurvy include low appetite, swollen and bleeding gums, loose teeth, nosebleed, tenderness and stiffness of the joints, tiny skin hemorrhages and deep internal bleeding, slow healing, anemia and susceptibility to serious infections. The latest may be proved crucial for the prognosis of untreated scurvy. Apart from the above symptoms, depletion or low levels of ascorbic acid can result in premature skin ageing, arthritis, impaired healing, fatigue, muscle weakness, bone brittleness, mouth and gastrointestinal ulcers, dyspepsia, inadequate growth, water retention, depression, hypertension, vascular fragility and predisposition to allergies.
Typically, all the symptoms can retreat, as soon as adequate vitamin C intake is reestablished.
Ascorbic acid cannot get toxic in high dosages, since it is water-soluble and can be very easily be excreted in the urine. In fact, some people can easily tolerate 30,000mg/day of vitamin C without any problem at all. After excessive uptake, diarrhea is the most common side-effect.
There is a speculation that prolonged usage and increased amounts of ascorbic acid may increase the risk for kidney stones to occur. This is a very controversial issue, though, since no research has verified such a side-affect of vitamin C so far.
Recommendations about vitamin C (ascorbic acid).
The recommended dietary allowance (RDA), for vitamin C, used to be 60mg/day. This daily dose was meant to prevent just scurvy, though. In 2001 the USA Food and Nutrition Board revised the RDA to 75-90mg/day. However, these figures are still not considered satisfactory. Experts believe that the RDA for ascorbic acid must be upgraded to at least 200mg/day.
Dr. Linus Pauling, the Nobel winner, who made extensive studies about vitamin C, recommended daily intake from 1,000mg to 10,000mg, since the requirements vary depending on the age, gender, body weight, health state, daily physical activity and habits, such as smoking and drinking.
Although the matter of ascorbic acid uptake is quite controversial, the most broadly accepted daily dose is ranging between 750 and 2000mg. Whatever the dosage for vitamin C is, the most important issue is that the daily amount must be divided in three or four equal doses, because the nutrient remains present within the body for no more than four hours after the intake. Increased doses, especially beyond 500mg, cannot prolong this interval and they can only result in increased excretion of vitamin C in the urine.
Ascorbic acid is far more effective, if combined with flavonoids, calcium and magnesium. It is also recommended to be taken with other antioxidants, such as vitamins A and E, riboflavin and coenzyme Q10.
Vitamin C is very delicate and it can easily be destroyed by oxygen, heat, freeze, condensing or canning and can be lost in cooking water. Thus, it is recommended, for fruits or vegetables, to be stored in the fridge and to be peeled or cut just before meals. When it comes to cooking, this must be done with less possible water and the minimum time needed. Soda water should not be added, because vitamin C is sensitive to alkalis. |
