Vitamin C is ascorbic acid, commonly found in citrus fruit such as oranges, tangerines, lemons and fresh vegetables. Considered an essential nutrient to our body, it can only be found in foods. It aids the immune system by helping our bodies resist infection. Additionally, vitamin C is an essential element for our body's enzyme production that has benefits for many systems of the human body.
History
In world history, vitamin C is perhaps best known for being connected to the prevention of scurvy in sailors. The 1700s British navy fleets were overcome by this fatiguing illness until James Lind discovered that lemon juice was the cure and prevention for it. The sailors from there on were required to carry citrus fruit on board ships to this deadly illness. It took until 1932 for the ascorbic acid to be distilled directly from lemons.
Fruit Sources
The best, richest sources of vitamin C are fresh fruits and vegetables. Primarily citrus fruits, but also rose hips, acerola cherries, papayas, strawberries and cantaloupe provide vitamin C in fruits.
Vegetable Sources
Red and green peppers, broccoli, Brussels spouts, asparagus, cabbage and other leafy green vegetables are also sources of vitamin C. Vitamin C supplements are also available to boost one's diet, but the fresh food variety still has the best results for putting vitamin C into our bodies regularly.
Functions of Vitamin C for Skin
One of the key functions of vitamin C is to help form and maintain collagen, the human body's connective tissue. Collagen is found in the skin, joints and cartilage. Vitamin C helps the skin heal wounds and tighten and strengthen the skin thus giving shape and support to the body. Some research has shown that taking vitamin C can aid in healing skin leg ulcers caused by thalassaemia. Overall, vitamin C's best function for the skin is keeping it healthy and strong.
Dosage
A daily recommended dose of vitamin C is 2-4 grams with a regular exercise and healthy diet. During times of sickness, doubling or tripling your vitamin C intake may help reduce your symptoms more quickly. Doctors recommend spreading out the intake of vitamin C over four to six doses a day, to keep from overloading your system. Too much vitamin C can cause diarrhea, at which point you definitely want to cut back your quantity.
Tags: ascorbic acid, citrus fruit, , keep from, , Vitamin Skin