What's In Vitamin C? What is Vitamin C Deficiency?

Vitamin C is found in fruits such as oranges, tangerines, grapefruit, lemons, kiwi, pineapple and strawberries. What does vitamin C have different from fruits? Vegetables such as red and green peppers, tomatoes, arugula, parsley, lettuce, rose hips, broccoli, cabbage, and spinach are the best sources of vitamin C. 

Vitamin C deficiency, which means insufficient vitamin C in the body, is rare. Because, as we mentioned above, vitamin C is abundant in many foods. In vitamin C deficiency, a disease called scurvy occurs.

The most well-known benefit of vitamin C is that it improves immunity. Apart from this, it prevents heart disease, is effective on high blood pressure, eliminates iron deficiency and prevents cancer. There are also some disadvantages of taking too much vitamin C with vitamin C supplements, such as causing digestive problems.

The daily requirement for vitamin C is 75 mg for women and 90 mg for men. But there are also cases where more should be taken. For example; People who are recovering from chronic diseases, injured and smokers need more vitamin C.

Now let's explain in detail everything there is to know about vitamin C.

What is vitamin C?

Vitamin C, also known as ascorbic acid, is a type of vitamin that the human body needs to create the collagen protein found in blood vessels, cartilage, muscles and bones. a water-soluble vitaminis It functions as an antioxidant in the body and provides immunity against diseases. For example; Getting enough vitamin C helps those who have colds to recover more quickly, as well as protecting them from the common cold.

What does vitamin C do?

Vitamin C, one of the antioxidant vitamins, strengthens immunity and prevents infectious diseases. It protects against cancer. It is one of the best vitamins for skin health. Since it is effective in lowering cholesterol, it eliminates risk factors for heart disease. It also has a protective effect in chronic diseases such as type 2 diabetes and Alzheimer's disease. It plays an important role in bone formation, wound healing, iron absorption, and the development and maintenance of connective tissues.

There are several forms of vitamin C. One of them is ascorbic acid. Other forms are:

• Ascorbic acid
• sodium ascorbate
• calcium ascorbate
• magnesium ascorbate
• potassium ascorbate
• manganese ascorbate
• Zinc ascorbate
• molybdenum ascorbate
• Chromium ascorbate

Vitamin C Benefits

A powerful antioxidant: Vitamin C is a powerful antioxidant that strengthens the body's natural defenses. Antioxidants are molecules that strengthen the immune system. They do this by protecting cells from harmful molecules called free radicals. When free radicals build up, a condition known as oxidative stress occurs, which causes many chronic diseases.

Fights high blood pressure: High blood pressure is a risk for heart disease. Vitamin C lowers high blood pressure in both people with and without high blood pressure. However, people with high blood pressure should not use vitamin C alone for treatment.

Prevents heart diseases: High blood pressure and high bad cholesterol increase the risk of heart disease. Taking at least 500 mg of vitamin C per day or consuming foods containing vitamin C eliminates risk factors for heart disease.

Lowers the level of uric acid in the blood: goodIt is a condition that occurs as a result of inflammation of the joints. Gout symptoms occur when there is too much uric acid in the blood. Uric acid is a waste product produced by the body. At high levels, it can accumulate in the joints. Vitamin C is beneficial for gout patients as it reduces uric acid in the blood.

Prevents iron deficiency: Iron has important functions in the body, such as making red blood cells and carrying oxygen. Vitamin C increases iron absorption from food. Therefore, the risk of iron deficiency is eliminated.

Strengthens immunity: Vitamin C is involved in many parts of the immune system. First, it promotes the production of white blood cells known as lymphocytes and phagocytes. These cells protect the body from infections. It also provides the protection of white blood cells. It is an important part of the body's defense system. It strengthens the skin barrier and shortens the healing time of wounds.

Prevents age-related memory loss: Oxidative stress and inflammation in the central nervous system cause disorders that impair memory, such as dementia. Low levels of vitamin C in the blood cause memory problems with age. Since vitamin C is an antioxidant, it has a memory-enhancing effect.

Regulates blood pressure: Vitamin C acts as a diuretic. It allows the kidneys to remove more sodium and water from the body. This relieves pressure on blood vessel walls.

Prevent cancer: Vitamin C slows the growth of prostate, liver, colon and other types of cancer cells.  

Helps treat osteoarthritis: Vitamin C helps prevent inflammatory arthritis and maintains the health of the joints.

Protects eye health: Vitamin C intake reduces the risk of cataracts. Age-related when taken with other essential nutrients macular degenerationprevents it. It ensures the proper functioning of retinal cells. It supports the health of blood vessels in the eyes.

Preeclampsia treatment: It helps treat preeclampsia, which means high blood pressure during pregnancy. Oxidative stress is responsible for this condition. Vitamin C fights oxidative stress.

Protects gums: A deficiency of vitamin C causes gingivitis. Low levels of this vitamin weaken the connective tissues and break down the capillaries.

Prevents allergies: Vitamin C reduces the release of histamine, thus preventing allergies. 

Regulation of blood sugar: taking vitamin C regularly, Regulates blood sugar in diabetics. It prevents diabetes-related damage to blood vessels.

Prevents scurvy: Today, cases of scurvy are very rare. It happens in people who do not consume enough vitamin C. Scurvy can be prevented with 10 grams of vitamin C per day.

Improves mood: Vitamin C has a significant effect on our mood. It reduces anxiety.

Energize: When taken in sufficient doses, it reduces fatigue.

Does vitamin C weaken?

Vitamin C deficiency prevents weight and fat loss. This vitamin accelerates metabolism. Therefore, it helps to lose weight.

Vitamin C Benefits for Skin

We can say that one of the most effective vitamins on the skin is vitamin C. It is especially beneficial for the skin in tightening the skin and reducing the effects of aging. Here are the benefits of vitamin C for the skin:

• It provides rapid healing of wounds. Including burn wounds.
• It plays a role in the synthesis of collagen, which tightens the skin. Collagen reduces wrinkles and signs of aging.
• It treats sunburns.
• It helps in the treatment of eczema, a skin disease.
• It prevents skin discoloration.
• Improves the appearance and texture of the skin.
• Reduces the appearance of under-eye dark circles.
• It prevents the skin from looking tired and pale.
• It makes the skin flexible.

Hair Benefits of Vitamin C

Vitamin C increases blood flow to the scalp. It has a protective function against hair breakage. It accelerates hair growth. In addition, it reduces hair loss and slows down graying. We can list the benefits of vitamin C for hair as follows:

• It fights dandruff.
• It prevents premature graying of hair.
• It strengthens the hair.
• It gives shine.
• It prevents hair loss.
• It accelerates new hair growth.

What's In Vitamin C?

When we think of foods containing the most vitamin C, we think of oranges and lemons. It is true that vitamin C is mostly found in fruits. But some vegetables also contain higher levels of vitamin C than fruits. In fact, many foods contain a small amount of this vitamin. So what has the most vitamin C?

• rosehip
• Chili pepper
• Guava
• sweet yellow pepper
• Currants
• Thyme
• Parsley
• Kiwi
• Broccoli
• Brussels sprouts
• Limon
• Trabzon Persimmon
• Papaya
• Strawberry
• Orange

Rosehip: Rosehip is the richest of foods containing vitamin C. About six rose hips contain 119 mg of vitamin C.

Hot pepper: One green hot pepper contains 109 mg of vitamin C. One red pepper contains 65 mg of vitamin C. In other words, the vitamin C capacity of hot pepper is higher.

Guava: This pink-fleshed tropical fruit is native to Mexico and South America. One guava It provides 126 mg of vitamin C, which meets 140% of the daily requirement.

Sweet yellow pepper: The vitamin C content of sweet or bell peppers increases as they ripen. The vitamin C content of 75 grams of yellow pepper is 13 mg. It meets 152% of the daily need. That is twice the amount found in green peppers.

Currants: 56 grams of black currant contains 101 mg of vitamin C, which corresponds to 112% of the daily requirement.

Thyme: Fresh thyme It contains three times more vitamin C than an orange. It is the plant with the highest concentration of vitamin C among spices. 28 grams of fresh thyme contains 50 mg of vitamin C, which is 45% of the daily requirement.

Parsley: Two tablespoons (8 grams) fresh parsleyIt also has 10 mg of vitamin C. Parsley is a vegetable source of iron. Vitamin C increases the absorption of iron from plants. 

Kiwi: A medium size kiviIt also contains 71 mg of vitamin C. This meets 79% of the daily need.

Broccoli: Broccoliis a cruciferous vegetable. Half a cup of cooked broccoli contains 51 mg of vitamin C. This corresponds to 57% of the daily need.

Brussels sprouts: half cup cooked Brussels sproutsIt contains 49 mg of vitamin C. This meets 54% of the daily need.

Lemon: One whole raw lemon, including the peel, has 83 mg of vitamin C. This corresponds to 92% of the daily requirement.

Trabzon Persimmon: Trabzon PersimmonIt is an orange colored fruit resembling a tomato. One persimmon contains 16.5 mg of vitamin C. This meets 18% of the daily need.

Papaya: One glass (145 grams) papayaContains 87 mg of vitamin C. This means that it meets 97% of the daily need.

Strawberry: There are 152 mg of vitamin C in 89 grams of strawberries. This corresponds to 99% of the daily intake.

Orange: A medium size orange It provides 78% of the daily requirement of vitamin C. So it contains 70 mg of vitamin C. Because it is widely consumed, oranges make up a significant portion of vitamin C intake. Other citrus fruits are also rich in vitamin C.

How to get vitamin C from food healthily?

• This vitamin is a highly sensitive nutrient that reacts to air, water and heat. The healthiest thing is to consume foods containing vitamin C raw or steamed. Boiling can reduce the quality of vitamin C by up to 33%.
• Defrosting and freezing vegetables for a long time also causes loss of vitamin C.
• Cooking vegetables for 20 to 30 minutes without interruption results in the loss of almost half of their nutrients. If you boil the vegetables, most of the nutrients are lost in the water. So consume the liquid in which you cook the vegetables.
• Reheating and canning reduces the vitamin C content by two-thirds.

What is Vitamin C Deficiency?

Vitamin C deficiency is caused by not having enough vitamin C in the body. When the duties of this vitamin from strengthening immunity to wound healing are considered, its deficiency causes many problems in the body. It is a very important nutrient for health. Fortunately, vitamin C deficiency is rare, as it is found in many foods. 

What causes vitamin C deficiency?

Although it is rare, conditions such as malnutrition, not eating fresh fruits and vegetables cause vitamin C deficiency. Eating disorders such as anorexia also trigger deficiency. Other causes of vitamin C deficiency include health conditions that affect nutrient absorption, such as Crohn's disease and ulcerative colitis. Smoking also increases the risk of deficiency. Therefore, smokers need to take more vitamin C per day to meet their needs.

Vitamin C deficiency symptoms

When the deficiency of this vitamin is severe, scurvy develops. Here are the symptoms of vitamin C deficiency:

• Weakness
• Wounds not healing
• Chronic pain
• Weakening of bones
• Weakening of immunity
• Disruption in the structure of the bristles
• Gaining weight
• dry skin
• Shortness of breath
• weakening of blood vessels
• Depression
• Bleeding gums
• Anemia
• Easy bruising
• red sores
• spoon shaped nails
• Joint pain

Adequate intake of vitamin C relieves deficiency symptoms.

Diseases Seen in Vitamin C Deficiency

• Cancer: Vitamin C is an antioxidant that destroys free radicals that damage cells in our body. Deficiency of this vitamin can lead to cancer. Vitamin C is beneficial in preventing cancers such as skin, cervical and breast cancer.

• Asthma: Low levels of vitamin C in the body can lead to the development of asthma. To prevent it from becoming chronic, it is necessary to eat citrus fruits regularly.

• Heart problems: Vitamin C deficiency can cause heart problems such as weakening of blood vessels and decreased heart function. Studies show that getting vitamin C from natural foods reduces the risk of coronary heart disease.

• Immunity: Vitamin C enhances the function of many cells of the immune system, such as neutrophils, lymphocytes, and phagocytes. 

• Anemia: Anemia is one of the diseases caused by insufficient vitamin C intake. Vitamin C helps absorb the necessary iron for hemoglobin found in red blood cells. Therefore, insufficient vitamin C in the body reduces the body's ability to absorb iron.

• Connective tissue damage: Vitamin C deficiency can lead to very serious defects in the connective tissue of the body. The first obvious sign of this is the formation of bruised colored spots on the skin. Weakening of the veins can cause worse problems such as bleeding gums, wounds not healing, severe joint pain from bleeding in the joints, and blurred vision due to bleeding in the eyes.

• Hair thinning: Iron and vitamin C deficiency, along with anemia, can cause thinning of the hair. Hair lossIt happens due to low levels of red blood cells.

• Swollen and bleeding gums: Like our skin, our gums are made up of collagen. This is produced by our body using vitamin C. Without vitamin C, the gums can easily swell and bleed when flossing or brushing.  

• Scurvy: Scurvy C vitamin caused by its deficiency. This disease can be effectively treated by increasing the intake of vitamin C. Vitamin C intake is increased through food or by taking supplements.

• Infections: Vitamin C is essential to aid the body's natural healing process. Deficiency of this vitamin causes wounds, burns, and other minor injuries to not heal properly. 

Vitamin C Supplement

Vitamin C supplements usually contain the vitamin in the form of ascorbic acid. Taking supplements has benefits for general health, especially skin health.

The best way to get vitamin C is to eat fresh fruits and vegetables. Most fruits and vegetables contain this vitamin. Those who cannot get enough vitamin C can use vitamin C supplements with the advice of a doctor.

Daily Vitamin C Needs

• The daily required amount of vitamin C is 18 mg for men over 90 years old. For women over the age of 18, it is 75 mg.
• For pregnant and lactating women over 18 years of age, they should take 85 mg and 120 mg, respectively. 
• According to some experts, smokers should add an extra 35 mg to the required amount.
• For infants (0 to 12 months), it is the amount of vitamin C in breast milk. 
• 1 mg for children 3-15 years old; 
• 4 mg from 8 to 25 years old; 
• 9 to 13 years old is 45 mg.
• For adolescents (14 to 18 years old), the recommended intake is 75 mg for boys and 60 mg for girls.

In this table, you can see the daily need for vitamin C more clearly.

Excess Vitamin C Damages

We know that vitamin C strengthens immunity and heals wounds. It is also effective in the development of bones, preventing cancer, diabetes and heart diseases. So, is vitamin C harmful? 

It cannot be said that vitamin C is harmful as it is taken from food. However, it can be harmful when taken in excess in the form of vitamin C supplements. We can list the harms of excess vitamin C as follows:

Can cause digestive problems

• Vitamin C supplement contains more than 100% of the daily requirement. 2.000 mg per day has been set as the tolerable upper limit. Taking more than this amount of vitamin C can cause digestive problems such as diarrhea and nausea.
• Reducing the amount intake can reverse these effects. Also, high doses of vitamin C supplements when consumed in amounts of more than 2.000 mg to kidney stones and it has been reported to cause kidney failure. However, this is extremely rare in healthy people.
• In addition, those with conditions that increase the body's risk of iron overload, such as hemochromatosis, should be cautious about taking vitamin C supplements.
• This is because vitamin C supplements iron absorptionAs it increases, it may cause excessive iron intake and organ damage.

All of these negative effects occur when vitamin C is taken in supplement form. Because it is not possible to get this much vitamin from food.

Vitamin C is not stored in the body

• Vitamin C is a water-soluble vitamin. Unlike fat-soluble vitamins, they are not stored in the body. The required amount is transported to the tissues through the body fluid. Any excess is excreted in the urine.
• Since our bodies do not store or produce vitamin C on its own, it is important to consume foods rich in vitamin C daily.
• Taking high amounts of vitamin C through supplements is not recommended. If large doses are taken at once, the body does not have time to throw out what it cannot use. This can cause side effects such as gastrointestinal upset.

Food imbalances

• Excessive vitamin C intake can impair the body's ability to process other nutrients. For example, vitamin C and vitamin B12 in the body Virgin can reduce their levels.

To summarize;

Vitamin C is abundant in fruits such as oranges, tangerines, grapefruits, lemons, kiwis, pineapples, strawberries, and vegetables such as red and green peppers, tomatoes, arugula, parsley, lettuce, rose hips, broccoli, cabbage, and spinach.

Vitamin C is a powerful antioxidant. Therefore, it has benefits such as strengthening immunity. It also has functions such as preventing heart diseases, cancer and iron deficiency, regulating blood pressure.

Since vitamin C is abundant in many foods, its deficiency is rare. In severe deficiency, scurvy may occur.

Vitamin C supplementation corrects the deficiency in those who do not get enough vitamin C. However, taking too much can cause digestive problems, iron accumulation and kidney stones. The safest way to get vitamin C is to eat plenty of foods containing vitamin C.

The daily required amount of vitamin C is 75 mg for women and 90 mg for men. Some people need to take more. For example; A smoker should take 35 mg more vitamin C than this value.

 References: 1, 2, 3, 4