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Vitamin C or Ascorbic Acid

Vitamin C or Ascorbic Acid is a water-soluble vitamin that is dispersed throughout the body dissolved in fluid. The body does not manufacture vitamin C on its own, nor does it store it. It is therefore important to include plenty of vitamin C-containing foods in one's daily diet. Its influence on the body lasts for 14-18 hours after ingestion after which its potency decreases. An excessive intake of water-soluble vitamins is typically passed out through the urine. If the diet contains less than 50% RDA of water-soluble vitamins, symptoms from deficiencies may be displayed in as little as 4 weeks; much quicker than for fat-soluble vitamins.

Vitamin C or Ascorbic Acid promotes healthy cell development and proper calcium absorption. Large amounts of vitamin C are used by the body during any kind of healing processfrom an infection, disease, injury, or surgery. It also helps to repair and maintain healthy cartilage, bones, teeth and gums and assists in the prevention of blood clotting and bruising. It is required for the synthesis of collagen, the intercellular "cement" which holds tissues together and is used to make skin, scar tissue, tendons, ligaments, and blood vessels. Furthermore it prevents scurvy, builds resistance to infection and aids in the prevention and treatment of the common cold. According to Dr. Linus Pauling, the foremost authority on Vitamin C, Vitamin C will decrease the risk of getting certain cancers by 75%.

Vitamin C or Ascorbic acid is one of many antioxidants. Vitamin E and beta-carotene are two other well known antioxidants. Antioxidants help the body deal with unstable chemicals called free radicals. Free radicals are produced by the body when food is converted into energy and will build up in the body over time. They increase the potential for damage to the body cells (a process called oxidative stress) which is associated with the aging process and a general decline in the central nervous system and the immune system. They are also thought to contribute to the development of various health conditions such as cancer, heart disease, and inflammation conditions for example arthritis. Furthermore antioxidants can help to prevent the conversion of nitrates found in tobacco smoke, bacon, and some vegetables into cancer-causing substances.
vitamin C or Ascorbic Acid3D picture of Vitamin C (Ascorbic Acid)

Different forms or alternative names for Vitamin C (Ascorbic Acid):
ascorbic acid
L-ascorbic acid
dehydroascorbic acid
the antiscorbutic vitamin

Importance of Vitamin C (Ascorbic Acid):
essential for healthy teeth, gums and bones
helps heal wounds, scar tissue, and fractures
prevents scurvy
builds resistance to infection
aids in the prevention and treatment of the common cold
gives strength to blood vessels
aids iron absorption
one of the major antioxidant nutrients

Good sources of Vitamin C (Ascorbic Acid) are:
leafy green vegetables, citrus fruits, tomatoes, melons, berries,
Deficiency of Vitamin C (Ascorbic Acid) may cause:
soft and bleeding gums
swollen or painful joints
slow-healing wounds and fractures
tooth decay
loss of appetite
muscular weakness
skin hemorrhages
capillary weakness
impaired digestion

Recommended Dietary Allowance (RDA) for Vitamin C (Ascorbic Acid):
children 1-3 yrs 15 mg
children 4-8 yrs 25 mg
children 9-13 yrs 45 mg
Males 14-18 yrs 75 mg
Males 19-70+ yrs 90 mg
Females 14-18 yrs 65 mg
Females 14-70+ yrs 75 mg
Pregnancy 19-50 yrs 85 mg
Lactation 19-50 yrs 120 mg

For further information on nutrients RDA see our complete list for recommended dietary allowance.

Nutrition Facts

calories, fat, carbohydrate, high protein foods, high fiber foods, low carb foods, calcium, iron, magnesium, chromium, phosphorus, chloride, potassium, sodium, fluoride, iodine, zinc, copper, manganese, selenium, vitamins and minerals, vitamin A, vitamin E, vitamin D, vitamin C, vitamin B1 (thiamin), vitamin B2 (riboflavin), vitamin B3 (niacin), vitamin B5 (pantothenic acid), vitamin B6, biotin (vitamin B7), Folic Acid (vitamin B9), vitamin B12, vitamin B13, vitamin B15, vitamin B17, vitamin K, folic acid, tryptophan, threonine, isoleucine, leucine, lysine, methionine, cysteine, phenylalanine, tyrosine, valine, arginine, histidine, alanine, aspartic acid, glutamic acid, glycine, proline, serine, cholesterol, essential fatty acids, trans fat, saturated fat, recommended daily allowance

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Disclaimer: The information provided by Diet & Fitness Today is for general information and should not be used during any medical emergency or for the diagnosis or treatment of any medical condition. You should always consult a licensed physician or medical professional for diagnosis and treatment of any medical condition and before starting any weight loss or fitness regime.