Did you know that ascorbic acid is among the biochemical sources of Vitamin C? Have you ever experienced irritability, weakness, pallor, lower resistance to infections and worst, scurvy? This could be a sign of vitamin C deficiency and by reading this article you can learn additional information on “The Importance of Ascorbic Acid”.
Ascorbic Acid is a natural water-soluble vitamin and is also known as the purest form of Vitamin C. Ascorbic acid is also known as anti-scorbutic vitamin, because it prevents the nutritional disease called scurvy. It is necessary for the growth, development and repair of all body tissues. It also protects the cells from the damage of free radicals that can build up and contribute to the development of health conditions like heart disease, cancers and arthritis.
Ascorbic acid is essential for the following:
- Healing of wounds and bone fractures.
- Formation of collagen.
- Conversion of folic acid to its active form which is Folinic acid.
- Iron utilization.
- Prevention of megaloblastic anemia.
- Building of body resistance against infection.
- Prevention of cataracts.
- Helps in brain metabolism
- Production of steroids hormones.
Fruits and vegetables are the top sources of Vitamin C such as bell peppers, strawberries, tomatoes, citrus fruits (grapefruit, oranges, kiwi, lemon, white potatoes) and cruciferous vegetables (broccoli, cabbage and cauliflower). In the Philippines, we are lucky enough to have a variety of tropical fruits as excellent sources of vitamin C like guava, papaya, datilis (small cherries) among others. It is said that three servings of fruits and consuming 2-3 kinds of vegetables daily can boost the Vitamin C supply in our body.
Persons who are lack of Vitamin C at an early stage can experience body weakness, irritability, lack of appetite, pallor and has a low resistance of infection. In severe cases, scorbutic symptoms are observed. On the other hand, scurvy is characterized by bleeding, swollen gums, loose teeth, swollen tender joints, internal hemorrhages underneath the skin, and megaloblastic anemia. In the infantile scurvy, the skeletal growth and dentition are delayed when the infant flexes his legs for comfort because their thighs are swollen, and their joints are painful.
For toxicity cases or also known as hypervitaminosis C, it’s been reported to be rare because excess vitamin C is easily excreted. But megadose may cause diarrhea, rashes, abdominal cramps and kidney stones in susceptible people.
In general, males need more vitamin C than females. But during pregnancy and lactation, consumption of vitamin C among women needs to be increased. Older persons, individuals suffering from illnesses, surgery, fractures, wounds require more vitamin C supply.
The Recommended Dietary Allowance for adults, ages 19 years old and above is 90 mg daily for men and 75 mg for women. For the pregnant and lactating women, the amount increases to 85 mg and 120 mg daily, respectively. Smoking can reduce vitamin C levels in the body, so an additional 35 mg beyond the RDA is suggested for smokers.
So, consume more foods rich in Vitamin C to boost your immunity, increase iron-absorption, and eliminate those unwanted and harmful free radicals. If your food intake is not enough to address your body’s need for vitamin C, take Ascorbic Acid supplements but do consider taking it with meals as it will cause gastric discomforts if taken on empty stomach.
NO I – Ayesa Gay A. Bejerano, RND
References:
Ascorbic acid
https://www.cancer.gov/publications/dictionaries/cancer-drug/def/ascorbic-acid
Ascorbic acid | HC6H7O6
https://pubchem.ncbi.nlm.nih.gov/compound/Ascorbic-acid
Vitamin C | The Nutrition Source
https://www.hsph.harvard.edu/nutritionsource/vitamin-c/
Ascorbic Acid
Pg. 243 – 245 Basic Nutrition for Filipinos 6th Edition
