Vitamin C is a water-soluble vitamin which needs to be in our diet on a regular basis. Anushka Baindur, a Senior Dietician from Fortis Hospital, Bangalore, explains the various roles of Vitamin C.
The discovery of vitamin C happened in the 1930’s. Much earlier than that, it was observed that when sailors who went on long voyages for extended periods, developed classical symptoms like loose teeth, swollen and bleeding gums, bleeding of the skin, delayed wound healing and in extreme cases, even death. Their diet staple was predominantly meat and cereals, and devoid of fresh fruits and vegetables. Many physicians studied the reason behind these symptoms and cited a condition called Scurvy which they thought was due to the absence of vegetables and citrus fruits in their diet. As a result of this, it then became mandatory to include oranges and lemons in the marine supplies.
Scientifically called Ascorbic Acid, Vitamin C has many roles to play in our body. It helps our body efficiently use carbohydrates, proteins, and fats, and also in healing wounds. Being an antioxidant, it protects our body from harmful cancer-causing elements and also helps prevent the common cold. Iron requires Vitamin C for its absorption, so when there is iron deficiency (anaemia), it is important to include vitamin C also. And lastly, it is required to maintain the health of our bones, teeth, gums and blood vessels also.
With so many functions to perform how much of it does our body really need? An average Indian needs around 40mg per day, but requirements go higher during pregnancy and lactation. Although vitamin C deficiency is not very commonly seen in India, a 2011 study found 74% of north Indian elderly population to have it.
Citrus fruits come to our mind when we think of vitamin C- guava, gooseberries, raw mango, broccoli, and capsicum have a much higher content. Other good sources include strawberries, papaya, and certain green leafy vegetables. But Vitamin C is easily lost during storage and cooking. Longer cooking and higher temperatures in storage can reduce concentration. Hence, it is best to get vitamin C from raw fruits, freshly eaten. You can even squeeze Lemon juice over food after the dish is removed from the flame.
How much Vitamin C do you need?
Studies have shown that 70-90% of vitamin C is absorbed by our body if our daily intake ranges from 30-180 mg/ day, but if the consumption is above 1000mg/ day, absorption capability drops down to 50%. But there can be many other factors that can lessen the absorption. It has been found that smokers have lower levels of vitamin C in their blood; hence they would need a dose extra compared to others. Certain sections of people like the elderly, people with drug or alcohol problems, people with mental illness, who may have limited food choices can also end up with a low intake of the vitamin. Certain medical conditions like cancer or intestinal conditions may cause malabsorption.
Supplements are generally not required if we are getting enough from natural sources and if there are no factors that limit its absorption. Hence although deficiency is uncommon, including adequate vitamin C definitely has a health boosting effect.
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