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Vitamin C Article:
from:Vitamin C, also known as ascorbic acid, is widely known by many people because of its widespread use as a dietary supplement. Studies indicate that 40% of older Americans take Vitamin C supplements, and in other regions, nearly 25% of all adults, regardless of age, take vitamin C supplements.
Vitamin C is a water-soluble vitamin that is easily excreted from the body when not needed. It's so critical to all living creatures that most mammals are able to make it via the cells in their own bodies. Humans, chimps, gorillas, bats, guinea pigs, and birds are among the few animals that cannot make vitamin C themselves.
Humans vary greatly in their need for vitamin C. A person's age and health status can dramatically change his/her need for vitamin C. The amount of vitamin C in food also varies a great deal. Usually, a ripe food will have a higher level of vitamin C than an unripe food, but the ripe food that is younger at the time of harvest will have more vitamin C than food that is ripe but older at the time of harvest.
The main function of vitamin C is to help protect the body. As early as the 1700s, vitamin C was known as the "antiscorbutic factor" because it was known to help prevent scurvy, a disease that includes bleeding gums and skin discoloration, that sailors usually contracted when they were away from natural surroundings for long periods of time and their gums and skin lost the protective effects of vitamin C.
However, vitamin C protects more than the gums and skin; it also can help to protect against cardiovascular diseases, cancers, joint diseases, and cataracts. Vitamin C functions as an antioxidant to help prevent oxygen-based damage to our cells. Structures that contain fat, like the lipoprotein molecules that carry fat around our bodies, need vitamin C for their protection.
People who have low levels of vitamin C in their systems can suffer from poor wound healing, weak immune function that can lead to people getting colds and other infections, as well as possibly respiratory infection and other lung-related conditions.
According to the National Academy of Sciences, the Tolerable Upper Intake Level is 2,000 milligrams (or 2 grams) for people who are 19 years and older. Toxicity is not known with vitamin C absorption from food, but if you take too much vitamin C via supplements, you can get diarrhea and higher levels of uric acid in the kidneys. Vitamin C will also enable you to absorb more iron from plant foods; this can pose a problem if that person is allergic to iron.
Foods that are excellent sources of vitamin C include parsley, broccoli, bell peppers, strawberries, oranges, lemon juice, papaya, cauliflower, kale, mustard greens, and brussel sprouts.
Vitamin C is very sensitive to air, water, and temperature. Vegetables that are boiled or steamed for a few minutes lose about 25% of their vitamin C level. Freezing and thawing fruits and vegetables can also lead to a 25% reduction in their vitamin C levels. Cooking fruits and vegetables for 10-20 minutes at a time can reduce their vitamin C levels by over 50%. When canned fruits and vegetables are reheated, 67% of their vitamin C may be removed. It is recommended that you eat vitamin C-rich foods uncooked in order to get the most vitamin C from them.
For more information, go here:
http://home.howstuffworks.com/vitamin-c.htm
http://www.vitamincfoundation.org/
http://www.nlm.nih.gov/medlineplus/ency/article/002404.htm
http://ohioline.osu.edu/hyg-fact/5000/5552.html
http://en.wikipedia.org/wiki/Vitamin_C
http://www.dietitian.com/vitaminc.html
http://www.garynull.com/Documents/vitaminc.htm
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