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Water Soluble Vitamins

Vitamin C

Vitamin B12

Vitamin C, page 2

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Vitamin C is a generic descriptor for all compounds exhibiting the biological activity of ascorbic acid, and the vitamin is often called ascorbic acid. Vitamin C has three main functions: to provide reducing equivalents for biochemical reactions, to serve as a cofactor for reactions requiring reduced metal ions, and to serve as a protective antioxidant. Vitamin C is a reductive cofactor in the hydroxylation of the amino acids proline and lysine during the formation of collagen. It also has an influence on other connective tissue components, elastin, fibronectin, and bone matrix. As an antioxidant, vitamin C can donate electrons to decrease free radicals, and can easily return to its reduced state. Vitamin C protects against the peroxidation of plasma lipid and low-density lipid protein (LDL), provides antioxidant protection in the eye, and protects DNA from oxidative damage.

Vitamin C has many other functions in the body. It is involved in the neurotransmitter synthesis. Vitamin C is involved in the regulation of iron metabolism. Dietary vitamin C enhances the absorption of nonheme iron, but can also interact with iron to promote oxidative damage. Vitamin C and iron play a role in the synthesis of carnitine. Vitamin C enhances vasodilatory and anticlotting effects.

Absorption and excretion

The absorption of vitamin C into the intestinal tract is an active process requiring energy. Absorption is dose dependent, being greater with low dietary intake of vitamin C. Only 50% of vitamin C is absorbed when intakes are as high as 1 to 1.5 grams. Vitamin C is found in the body in the pituitary and adrenal glands, leukocytes, eye lenses, and the brain. As plasma ascorbic acid increases, the ability of the renal tubules to absorb it maximizes (called renal threshold). Unabsorbed excess is excreted in the urine.

Clinical conditions

Vitamin C deficiency results in a disease called scurvy. Many symptoms of the disease are due to defects in connective tissue formation. Symptoms include inflammed and bleeding gums, bleeding into joints and peritoneal cavity, arthralgia, impaired wound healing, weakness, fatigue, depression, and vasomotor instability. Scurvy is rare in developed countries but it is seen in cases of alcohol and drug abuse, which usually coincide with a poor diet.

Recommended intake

Approximately 5 to 10 mg of vitamin C is required daily to prevent scurvy. The RDA is set higher to ensure an adequate body pool to prevent scurvy after four weeks of low vitamin C intake. The 2000 recommendations are 15 to 45 mg for children, 65 to 90 mg for adolescents, 75 mg for adult females, 90 mg for adult males, 80-85 mg for pregnant women and 115-120 mg for lactating women.

Food Sources

Vitamin C is found most abundantly in citrus fruits and juices, green vegetables, tomatoes, tomato juice, and potatoes.