Vitamin C (Ascorbic Acid) was commonly thought to be ‘the’ cure for common cold! Although a protective vitamin, its strong relation to the common cold has been watered down. Nonetheless, Vitamin C is a powerful antioxidant and has a host of benefits for the body. Experts tout Vitamin C as one of the safest and most effective nutrients. Its benefits include protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease and good skin health.

Vitamin C is important for the synthesis of collagen, which helps to make blood vessels and body muscles strong. The human body doesn’t have the capacity to generate Vitamin C. Therefore, it needs to be received through food and other supplements.

Functions:

Heart Disease-  Some studies have shown a positive association between Vitamin C and heart health. It is believed to prevent hardening of the arteries keeping them flexible. It also helps prevent build-up of LDL (bad) cholesterol.

The best thing to do is get enough vitamin C through your diet. That way, you also get the benefit of other antioxidants and nutrients contained in food. If you have low levels of vitamin C and have trouble getting enough through the foods you eat, ask your doctor about taking a supplement.

Osteoarthritis- Vitamin C is needed to produce collagen which forms cartilage. When one has osteoarthritis, the cartilage wears out and places an added pressure on bones and joints. Antioxidants like vitamin C limit free radicals from forming and damaging healthy cells and tissues.

Eye health: Vitamin C along with other antioxidants helps prevent age-related Macular Degeneration

Pre-eclampsia: This condition usually occurs during the third trimester of pregnancy and can result in complications. Preeclampsia results in, high blood pressure, proteinuria (too much protein in the urine). It is a common cause of premature births. Some doctors prescribe vitamin C along with vitamin E in women who are at high risk for pre-eclampsia. 

Nutrient Absorption: Vitamin C helps enhance the body's absorption of iron. Squeezing a few drops of lime juice over food helps nutrients to be better absorbed. Drinking citrus juice or eating other vitamin C rich foods at the same time that you eat high-iron foods can help your body to better absorb dietary iron.

Mood: People who have vitamin C deficiency feel fatigued or depressed. Consumption if vitamin C can have mood-elevating effects. 

Deficiencies:

Historically, scurvy affected sailors who were away for long periods at sea. Their diet lacked fresh fruit and vegetables. Lack of Vitamin C leads to scurvy which breaks down the collagen. This leads to bleeding gums and sometimes loss of teeth. Though not commonly seen these days, scurvy affects those who do not get enough Vitamin C.  Other common complaints of vitamin C deficiency include tiredness and extreme fatigue, swollen and bleeding gums, slow wound-healing, anaemia (due to improper iron uptake), change in hair and skin conditions, development of depression, mood swings, infections, joint and muscle aches.

Vitamin C deficiency is commonly seen among children, the elderly and those whose diet lacks fruit and vegetables. Cigarette smoke puts smokers at an increased risk of deficiency since the toxins present in the smoke reduces the amount of the vitamin in the body.

Sources: Foods rich in Vitamin C include- Citrus fruits, dark leafy greens, tomatoes, red capsicum, broccoli, cauliflower, potatoes, brussel sprouts, strawberries, chillies, kiwi fruit, amla, berries, pineapple and guava.  The recommended daily allowance of vitamin C is 75 to 90 milligrams.

These fruits and vegetables can be made into fruit salads or healthy stir fries. Do not over-cook vegetables rich in Vitamin C as the nutrients may be lost.