Vitamin C (L- ascorbic acid)...

Vitamin C (L- ascorbic acid)

• Vitamin C is an essential vitamin that must be consumed in the diet. Good sources include fresh fruits and vegetables, especially citrus fruits. 
• Vitamin C is needed for the body to develop and function properly. It plays an important role in immune function. Most experts recommend getting vitamin C from the diet rather than taking supplements. Fresh oranges and fresh-squeezed orange juice are good sources. 
• Historically, vitamin C was used for preventing and treating scurvy. Today, people most commonly use vitamin C for preventing and treating the common cold. It's also used for autism, breast cancer, heart disease and many other conditions, but there is no good scientific evidence to support many of these uses. There is also no good evidence to support using vitamin C for COVID-19.

1)Daily Requirement :

•  Adult : 40 -60 mg
• Infant : 25 - 30 mg
• Lactation :  70 - 80 mg

2) Sources : 

• Fruits : Amla,guava,lime,orange,tomato
• Vegetables : Cabbage,kale,green pepper,salad greens,potatoes

3) Functions : 

• Formation of collagen 
• Helps in absorption of iron from vegetable foods
• formation of RBCs and anti-bodies 
• Healing of wounds
• Antioxidants(protects body tissues)

4) Effects of Deficiency :

• Scurvy (spongy and bleeding gums)
• Swollen and painful joints
• Nervous Disorder
• Anemia,Weakness
• Delayed wound healing
• Vitamin C deficiency. Taking vitamin C by mouth or injecting it as a shot prevents and treats vitamin C deficiency, including scurvy. Also, taking vitamin C can reverse problems associated with scurvy. Only a healthcare provider can inject vitamin C as a shot.
• Low levels of red blood cells in people with a long-term illness (anemia of chronic disease). Taking vitamin C supplements by mouth might help manage anemia in people undergoing dialysis. 
• Irregular heartbeat (atrial fibrillation). Taking vitamin C by mouth or by IV before and after heart surgery helps prevent irregular heartbeat after heart surgery. IV products can only be given by a healthcare provider. 
• Emptying the colon before a colonoscopy. A specific fluid containing vitamin C (MoviPrep, Salix Pharmaceuticals, Inc.) has been approved by the FDA for bowel preparation before a colonoscopy. Some bowel preparations involve drinking 4 liters of medicated fluid. If vitamin C is included in the fluid, only 2 liters are needed. 
• Common cold. Taking 1-3 grams of vitamin C by mouth might shorten the course of a cold by 1 to 1.5 days. But taking vitamin C does not appear to prevent colds. 
• Limb pain that usually occurs after an injury (complex regional pain syndrome). Taking vitamin C by mouth after surgery or injury seems to prevent complex regional pain syndrome from developing. 
• Recovery from laser skin therapy. Applying a skin cream containing vitamin C might decrease skin redness after laser skin therapy for scar and wrinkle removal. 
• Airway infections caused by exercise. Taking vitamin C by mouth before heavy physical exercise, such as a marathon or army training, might prevent upper airway infections that can occur after heavy exercise.