1.Collagen & connective tissue-It helps to formation of collagen and connective tissue. It is very essential to formation of collagen and connective tissues and for production of fibrous material which is found in bones and teeth. Collagen is used for formation of skin ligaments ,tendons and cartilages.
2. Antioxidant-It works as a antioxidant.
3. It helps in absorption of dietary iron.
4. It helps in maintaining the strength of the capillary wall.
5. It helps to increase immunity by resisting infection. Helps to fight diseases such as high blood pressure, cancer and arteriosclerosis
6. It improves the function of white blood cell called as phagocytes. The role of phagocytes in human is to find, destroy and consume viruses, bacteria and cancer cells. It activates neutrophils and increases the level of antibodies found in the blood , in connection with elevated levels of cellular protein interferon ,which attacks viruses.
7.It helps to increase levels of HDL cholesterol ie. Good cholesterol. Large scale research done by WHO showed that antioxidants, including vitamin c inhibited the LDL cholesterol from oxidizing into oxidized cholesterol ,which forces itself into artery walls and involved in formation of arteriosclerosis. So Vitamin c can prevent severe form of cholesterol develop in and reduce level of LDL cholesterol.
Vitamin C is easily destroyed while cooking and contact with alkalis and it can be easily oxidized. It is lost to some degree if food is deep frozen or preserved.
The daily requirement of Vitamin c ( ascorbic acid ) is 30-100 mg/day.
It is found in citrus fruits, berries, tomatoes, fresh green vegetables, potatoes, peppers, cauliflower, some fruit juices and chillies.
Milder deficiency shows tender joints ,bleeding and soft gums, fatigue, weakness, reduced immunity to infections ,irritability and muscle degeneration.
Severe deficiency causes scurvy, which is very common among the sailors in the days of sailing ships, when fresh fruit and vegetables were not available on a long voyage and vitamin deficiency occurs. Scurvy shows inflammation and bleeding of the gums mostly with loss of teeth, followed by haemorrhages under skin, muscular weakness and joint damage. It causes anaemia ( less haemoglobin ), mouth ulcer, induration of leg muscles. Mild symptoms shows weakness, fatigue, reduce immunity to infection, irritability and muscle degeneration.
Overdose of vitamin C can cause throat irritation, diarrhoea. No as such toxicity shown due to large intake.
Generally it is better if we follow diet and include fresh fruits and vegetables in our daily diet rather than tablet form.
