April 8, 2017

5 Health Benefits of Vitamin C | Deficiency

Basic Characteristics of Vitamin C


Vitamin C or ascorbic acid together with vitamins B complex falls in a group of water soluble vitamins. 

According to the chemical structure, vitamin C is the crystalline white substance, which is soluble in water, but sensitive to the operation of the high temperatures, which is not surprising phenomenon that vitamin C does not placed in a hot tea.

Unlike animals that can synthesize vitamin C in digestive tract, a man is not able to. The situation at human is such that everyday must be entered vitamin C through food, because the synthesis in the body is impossible and there is no creation of reserves.

Vitamin C was first isolated in 1928, and at the same time it was declared as the first vitamin that can be produced synthetically.

Daily doses of vitamin C are ranging from 60 mg for women and 80 mg for men. In pregnant women, breastfeeding women, smokers, patients, dose is 120 mg.

Sources of Vitamin C in Food


The advantage of vitamin C over other vitamins is wealth sources in food. 

Most vitamin C has the fresh fruits and vegetables, while the foods of animal origin contain insignificant quantities of these antioxidant vitamin.

Plants rich in vitamin C are peppers, cherry, green vegetables, kiwi, strawberries, broccoli, cabbage

Health Benefits of Vitamin C


Vitamin C is the strongest antioxidant among vitamins. It Prevents oxidation processes in the body and release harmful free radicals that damage the blood vessels, cells and accelerate the aging process of the body.


1. Vitamin C is the strongest antioxidant among vitamins

It prevents oxidation processes in the body and prevents releasing harmful free radicals that damage the blood vessels, cells and accelerate the aging process of the body.

2. The important role of vitamin C, according to which it was known for, is raising and preservation of the immune system

Vitamin C participates in the synthesis of immunological factors that participate in the defence of the organism due to invading bacteria and viruses. 

Also, the vitamin C is a precursor in the production of steroid hormones, which also have the anti-inflammatory role. 

Nowadays tests have confirmed that preventive intake of vitamin C in the capsules does not significantly affect the occurrence of infections. 

Moreover, it is recommend to enter high doses of vitamin C during infection, for quick response of the organism and removing agents that led to the disease.

3. The role of vitamin C is directly in the prevention of anaemia, because it promotes the absorption of iron in the intestine. 


4. The presence of vitamin C in the body directly affects the synthesis of collagen, which take a part in the structure of the skin, mucous membranes, blood vessels, gums, tendons and ligaments. 

Collagen is a protein structure and its task is to provide toughness and elasticity, to participate in the processes of tissue regeneration, and also has a therapeutic effect on the prevention of aging.

5. People who smoke are particularly subject to occurrence of vitamin C. 

It comes from the reason that the nicotine in cigarettes freely eats vitamin C which is entered through food. 

Therefore there is a recommendation that smokers need to enter high doses of vitamin C than the recommended dose, to compensate lost amounts and avoid the deficit of vitamin C.


Symptoms of Vitamin C Deficiency


Hypovitaminosis or vitamin C deficiency is rare in humans, for the reason that man daily intake foods that contain vitamin C. 

However, it is considered that conditions such as smoking, stress, physical activity, high temperature, alcohol, antibiotics, aspirin, significantly affect the reduction of the amount of vitamin C. 

On the other hand, the presence of calcium, magnesium has beneficial effects on the absorption of vitamin C.

Symptoms of vitamin C deficiency are:

- Low immunity
- Frequent infections
- Tiredness and weight loss
- Susceptibility to bleeding
- Slow healing of wounds
- Bleeding gums while brushing teeth
- Dry skin and hair
- Pain in muscles


The disease significant as scurvy, is a complete lack of vitamin C. 

It was first described in sailors on ships, who had long been without food and especially without fresh fruit and vegetables. 

They were having bleeding from the gums; sores in the mouth, diarrhea, but later investigations found that it was a lack of vitamin C.

Hypervitaminosis is a condition of excessive ingestion of vitamin C, which is practically impossible, for the reason that excess vitamin C is excreted via urine. 

However, an overdose of vitamin C as a first symptom gives diarrhea.

For some people (not all) through prolonged overdose of vitamin C may form kidney stones, gout and can be reduced absorption of vitamin B12.