Benefits of Vitamin C – Antioxidant!!

gkarti

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[h=1]Vitamin C is a great antioxidant. It neutralizes free radicals and builds the immunity of the body. It also protects the body against pollution and many diseases.[/h]
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It safeguards the water soluble substances in the body from damage by free radicals. Free radicals normally occur during metabolism. Environmental factors such as pollution, hard radiation, cigarette smoke and pesticides can also cause free radicals.


Oxidative Stress

Free radicals are molecules with an impaired electron and they are hungry for another electron. This attack is known as 'oxidative stress'. When the attacked molecule loses its electron, it becomes a free radical itself, beginning a chain reaction. It can disrupt a living cell.


Vitamin C Neutralizes Free Radicals

Vitamin C can neutralize a free radical without becoming a free radical itself. Vitamin C can donate one or two hydrogen atoms to neutralize a free radical. Vitamin C with two hydrogen atoms is called ascorbic acid and ready to perform antioxidant actions.


Vitamin C Prevents Cancer and Regenerates

Vitamin C can help reducing the risk of cancer. Cancer is the main cause of free radicals' attack. Vitamin C also has a role in regenerating Vitamin E and beta carotene (provitamin A) after they have performed their antioxidant functions. So vitamin C is also the protector of other antioxidants.


Iron and Vitamin C

Iron is absorbed into the intestines with the help of vitamin C. Vitamin C assists the absorption of iron by protecting the iron from oxidation. So always make sure that you are consuming enough vitamin C along with iron, otherwise iron alone in large quantities can actually prove harmful for the body.


Vitamin C Controls Cholesterol

Vitamin C works in two ways to lower cholesterol level. First, it changes cholesterol into bile in the liver and second, it helps to contract gallbladder to release bile. The bile is a yellow coloured thick liquid, which is formed during the digestive process to digest the food. It is formed in the liver and stored in the gallbladder.


Benefits of Vitamin C

Vitamin C builds the immunity of the body and lowers the risk of:
1. Coronary heart diseases
2. Cancer
3. Cataracts
4. High lead level
5. Decreases the intensity and duration of cold and flu.


Deficiency Reasons of Vitamin C

Vitamin C is depleted due to stress, smoking and alcoholism. Carbon monoxide destroys vitamin C. So anyone living in the polluted areas will have increased requirement of vitamin C.


RDA of Vitamin C

Recommended Daily Allowance of vitamin C is 75 mg to 125 mg both in males and females. Smokers, alcoholics and those living in polluted environment need more vitamin C.


Deficiency Diseases of Vitamin C

Vitamin C deficiency can cause scurvy, loose teeth, bleeding gums, slow wound healing.


Degradation of Vitamin C

Like other water soluble vitamins, vitamin C is leached into the cooking water and destroyed by heat, light, oxygen and food processing.


Food Sources of Vitamin C

Vitamin C is abundantly found in fresh vegetables and citrus fruits.

Orange (1 fruit – 140 gm) – 83 mg
Strawberries (10 berries – 70 gm) – 40 mg
Avocado (1 fruit – 252 gm) – 60 mg
Broccoli, cooked (1 cup – 78 gm) – 35 mg
Spinach, cooked (1 cup – 180 gm) – 20 mg


Note: A glass of freshly squeezed orange juice serves the RDA of vitamin C.
 

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