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Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that plays a key role in several vital bodily functions. Vitamin C is a powerful antioxidant, which means that it helps neutralize free radicals that cause oxidative stress and damage cells. This vitamin also plays a crucial role in the production of collagen, which helps maintain the health of your skin, blood vessels, bones, and cartilage. Vitamin C supports and boosts the immune system to fight off infections, accelerates the healing of wounds, bruises, and cuts, as well as enhances the absorption of non-heme iron (the type of iron found in plant-based foods).
Vitamin C is abundant in many fruits and vegetables. Some examples are citrus fruits, berries, kiwi, bell peppers, leafy greens, and tomatoes. Because vitamin C is water-soluble and sensitive to heat, cooking can cause it to degrade. Raw or lightly cooked fruits and vegetables retain the most vitamin C.
Most people can meet their vitamin C needs through a balanced diet. For those with specific deficiencies, vitamin C supplements are available. The Recommended dietary intake for vitamin C is:
Vitamin C deficiency is rare in developed countries due to the wide availability of fruits and vegetables, but it can occur in people with limited diets or certain medical conditions. Vitamin C deficiency is often called scurvy and if it is left untreated, scurvy can lead to more severe health complications. Scurvy leads to the formation of brown spots on the skin, spongy gums, and bleeding from all mucous membranes. The spots are most abundant on the thighs and legs, and a person with scurvy may look pale, feel depressed, and be partially immobilized. In advanced scurvy, there are open, suppurating wounds and loss of teeth and, eventually, death. Fortunately, scurvy can be easily reversed with vitamin C supplementation. Notable human dietary studies of experimentally induced scurvy have been conducted on conscientious objectors during WWII in Britain and on Iowa state prisoners in the late 1960s to the 1980s. These studies both found that all obvious symptoms of scurvy previously induced by an experimental diet with extremely low vitamin C content could be completely reversed by additional vitamin C supplementation of only 10 mg/day.
As mentioned earlier, vitamin C enhances the absorption of non-heme iron, so sometimes it is recommended to drink orange juice if you take an iron supplement. Vitamin C also works alongside vitamin E to protect cells from oxidative damage by neutralizing free radicals.
Vitamin C is a popular ingredient in skincare products due to its antioxidant properties. It helps brighten the skin, reduce the appearance of wrinkles, and protect against sun damage. Topical application of vitamin C can also improve skin texture and reduce hyperpigmentation.
Overall, vitamin C is essential for maintaining good health, especially for immunity, skin, and tissue repair. Getting it from a variety of fresh fruits and vegetables is usually the best way to ensure you are meeting your daily needs.
The connection between scurvy and vitamin C was not well understood until the 18th century. Sailors and doctors had noticed that some sailors were immune to scurvy, while others fell ill. But the exact cause was elusive. Various remedies were proposed over the centuries, with varying degrees of success, including the use of citrus fruits, vinegar, and various herbal concoctions. However, the importance of vitamin C was not fully recognized at the time.
The breakthrough came from James Lind, a Scottish naval surgeon in the 18th century. In 1747, Lind conducted an experiment where he tested different treatments for scurvy on twelve sailors suffering from the disease. He divided the sailors into groups, giving each group a different remedy, such as cider, vinegar, seawater, or a variety of fruits and herbs. Lind's results showed that the sailors who were given citrus fruits (oranges and lemons) recovered far more quickly than the others. This discovery suggested that the lack of vitamin C in the sailors’ diet was the root cause of scurvy. Lind published his findings, but it took many more years before the British Navy fully adopted the practice of providing sailors with citrus fruits.
Although Lind's discovery was groundbreaking, it was not immediately accepted. By the 1790s, the British Navy had adopted the practice of giving sailors lime juice—which led to the nickname "limeys"—as a preventive measure against scurvy. This simple intervention saved countless lives, and the British Navy became one of the most powerful in the world during the Age of Sail, partly because it was able to maintain a healthier, more capable crew. The practice of providing sailors with lime juice continued throughout the 19th century.
The connection between scurvy and vitamin C was finally understood in the early 20th century. Scientists discovered that ascorbic acid (vitamin C) was the missing nutrient that prevented scurvy. It was found that vitamin C is essential for collagen production, a protein that helps maintain the structure of blood vessels, skin, and bones. Without enough vitamin C, blood vessels weaken, leading to the characteristic symptoms of scurvy, such as bleeding gums and skin bruising.
Today, we understand that scurvy is easily preventable with a diet that includes sufficient vitamin C, found in fruits like oranges, lemons, kiwis, and vegetables like bell peppers. The story of scurvy and the sailors' struggles is a reminder of the importance of nutrition in maintaining health, and it underscores how critical vitamins and minerals are for our bodies.
Source: THIS TUTORIAL HAS BEEN ADAPTED FROM LUMEN LEARNING’S “NUTRITION FLEXBOOK”. ACCESS FOR FREE AT https://courses.lumenlearning.com/suny-nutrition/. LICENSE: creative commons attribution 4.0 international.
