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ASCORBIC ACID - VITAMIN C
Vitamin C is required for the production of collagen, a protein necessary for the formation of connective tissue in muscles, skin, bones, and cartilage. It aids in the absorption of iron and is needed for the synthesis of bile salts. Vitamin C aids in the metabolism of the amino acids phenylalanine and tyrosine by preventing the formation of potentially carcinogenic nitrosamines in the stomach. It is involved in folic acid metabolism and in the synthesis of many important hormones and neurotransmitters. Vitamin C helps form red blood cells, is essential in the formation of adrenaline, assists in the absorption of calcium, increases the effectiveness of iron and barbiturates and decreases the absorption of copper. It is absorbed in the mucous membranes of the mouth, stomach, and upper part of the small intestine.
FOOD SOURCES
Citrus fruits, berries, green leaf vegetables, potato (skin), capsicum, guava, mango, papayas, rosehips. Fermentation of sorbitol. Vitamin C is easily damaged by heat, light, and oxygen. It can be completely destroyed by overcooking and long storage of food.
SUPPLEMENTATION
Ascorbic acid, calcium ascorbate, cevitamic acid, cevitaminic acid, L-(+)-ascorbic acid, potassium ascorbate, sodium ascorbate.
SIGNS OF DEFICIENCY
Anemia, bleeding gums, breaks in capillary walls, emotional disturbances, heart attack and stroke caused by clot formation in capillaries, impaired digestion, loose teeth, lowered resistance to infections, nosebleeds, poor lactation, scurvy, shortness of breath, slow healing of wounds or fractures, swollen and painful joints, tendency to bruise, weakened enamel or dentine.
SIGNS OF TOXICITY
Flushed face, headache, increased urination, abdominal cramps, nausea, vomiting. Kidney stones and diarrhoea may result from chronic excess.
MINIMUM DAILY REQUIREMENT
Subject of some controversy. Estimates range from 50mg to over 2000mg. As up to 1g/day is easily tolerated and there seem to clear benefits, it may be best to supplement with 500-1000mg.
Vitamin C is required for the production of collagen, a protein necessary for the formation of connective tissue in muscles, skin, bones, and cartilage. It aids in the absorption of iron and is needed for the synthesis of bile salts. Vitamin C aids in the metabolism of the amino acids phenylalanine and tyrosine by preventing the formation of potentially carcinogenic nitrosamines in the stomach. It is involved in folic acid metabolism and in the synthesis of many important hormones and neurotransmitters. Vitamin C helps form red blood cells, is essential in the formation of adrenaline, assists in the absorption of calcium, increases the effectiveness of iron and barbiturates and decreases the absorption of copper. It is absorbed in the mucous membranes of the mouth, stomach, and upper part of the small intestine.
FOOD SOURCES
Citrus fruits, berries, green leaf vegetables, potato (skin), capsicum, guava, mango, papayas, rosehips. Fermentation of sorbitol. Vitamin C is easily damaged by heat, light, and oxygen. It can be completely destroyed by overcooking and long storage of food.
SUPPLEMENTATION
Ascorbic acid, calcium ascorbate, cevitamic acid, cevitaminic acid, L-
SIGNS OF DEFICIENCY
Anemia, bleeding gums, breaks in capillary walls, emotional disturbances, heart attack and stroke caused by clot formation in capillaries, impaired digestion, loose teeth, lowered resistance to infections, nosebleeds, poor lactation, scurvy, shortness of breath, slow healing of wounds or fractures, swollen and painful joints, tendency to bruise, weakened enamel or dentine.
SIGNS OF TOXICITY
Flushed face, headache, increased urination, abdominal cramps, nausea, vomiting. Kidney stones and diarrhoea may result from chronic excess.
MINIMUM DAILY REQUIREMENT
Subject of some controversy. Estimates range from 50mg to over 2000mg. As up to 1g/day is easily tolerated and there seem to clear benefits, it may be best to supplement with 500-