Vitamin C : Functions, Food Sources, Symptoms of deficiency

Vitamin C

Vitamin C is also known as ascorbic acid. It is an antioxidant and water soluble vitamin. It is destroyed by light, heat and when exposed to air and metals. During cooking much of it is destroyed. Iron and copper act as catalysts and cooking in these vessels increases the loss of vitamin C. When the vegetables are cut into fine pieces more enzymes is released and it causes more loss. Vitamin C is essential in cholesterol metabolism.

Functions

·         It is helpful in the formation of collagen the cementing material between cells that holds them together.

·         Vitamin C builds up natural body defence and helps provide immunity to the body.

·         It helps the body to absorb more iron from plant sources.

·         It aids in the healing of wounds.

·         It helps to keep gums healthy.

·         It helps body to fight infections.

·         Improves bone formation.

·         It prevents the deposition of cholesterol on the walls of the arteries and prevent heart diseases.

Food Sources of Vitamin C: 

Amla, kiwi, strawberry, raspberry, grapes, berries, guava, citrus fruits like sweet lime, lemon, oranges, green leafy vegetables, spinach, hot chillies, turnip greens, broccoli, red bell pepper, tomato juice, raw tomato, sweet potato etc.,

Symptoms of Vitamin C deficiency

·         Gums swell and bleed and become purple and spongy. This is known as pyorrhoea. Foul smell emits from the mouth.

·         Deficiency can lead to scurvy in which a slight injury produces excessive bleeding and large hemorrhages are seen under the skin.

·         There is tenderness, swelling and pain in the limbs.

·         Reduced immunity causes simple infections like common cold, flu- viral, etc.,

·         Irritability, aneamia, poor wound healing and Diarrhoea.

·         Gastrointestinal discomfort.

·         Weight loss, fatigue and joint pain.