Vitamin C

Vitamin C is an important essential nutrient that is our body doesn’t manufacture it and it must be obtained from the diet through fruits, vegetables and supplementation.  Vitamin C is an antioxidant required for at least 300 metabolic functions of the body including:

• Tissue growth and repair
• Adrenal function
• Healthy gums
• and much, much more
  

It assists in the production of anti-stress hormones and interferon which is an important immune system protein. It is also need for the metabolism of folic acid (a B vitamin we will go into more in a few days) TYROSINE and PHENYLALANINE (amino acids that were mentioned in the protein blog).
Because Vitamin C can act as an antihistamine, boost the immune system and reduce inflammation, it has been shown to reduce symptoms of asthma.
Vitamin C has many beneficial properties such as protects against the effects of pollution, helps prevent cancer, protects against infection, enhances immunity and increases the absorption of IRON.
When vitamin C is ingested and absorbed, it combines with toxic substances such as certain heavy metals and renders them harmless so that they can be eliminated from the body.
In instances of extreme physical stress, like those of marathon running, vitamin C reduced common cold risk by half. (excessive physical activity suppresses immune function)
It may also reduce LDL cholesterol as well as increasing HDL all the while lowering high blood pressure and helping to prevent atherosclerosis.
Vitamin C is essential for the formation of collagen which protects against abnormal blood clotting and bruising, reducing the risk of cataracts and promoting healing of wounds/burns.
It boosts the body’s hormone oxytocin to be released lifting the mood. Vitamin C works synergistically with both vitamin E and beta carotene which is the precursor to vitamin A.  Vitamin C and E work synergistically extending the antioxidant activity.  Vitamin E attacks dangerous free radicals in the cell membranes, while vitamin C attack free radicals in biological fluid making them the ultimate antioxidant team. 
Signs of deficiency:

• Gums that bleed when brushed
• Increases susceptibility of infection especially colds and bronchial infections
• Joint pain
• Lack of energy
• Poor digestion
• Prolonged wound healing
• Tendency to bruise easily
• Tooth loss

Dietary Sources:

• Berries
• Citrus fruit
• Green vegetables
• Avocado
• Asparagus
• Beet greens
• Broccoli
• Brussel sprouts
• Cantaloupe
• Collards
• Dandelion greens
• Grapefruit
• Kale
• Lemons
• Mangos
• Onions
• Oranges
• Papayas
• Green peas
• Sweet peppers
• Pineapples
• Swiss chard
• Spinach
• Strawberries
• Tomatoes

 

 
Orange juice  an excellent source of vitamin C as long as it is freshly squeezed or has been processed by means that do not involve heating or pasteurizing.
Alcohol, analgesics, antidepressants, anticoagulants, oral contraceptives and steroid may reduce the levels of vitamin C.  Smoking causes a serious depletion of Vitamin C
Bioflavonoids increase the absorption of vitamin C and will be discussed more in detail tomorrow!
NOTE: This post is for informational purposes only.  It is not meant to diagnose, treat or cure any illnesses.  Always read and follow the labels on supplements and supplement under the supervision of a healthcare professional.