February 6, 2018

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C for vitamin C

Post 20 of 365

In the middle of my review in Layman's terms  of the book 'The Art and Science of Low carbohydrate Living' By Jeff S. Volek, PhD, RD & Stephen D. Phinney, MD, PhD. So as a little interval,I'll go back to the alphabet, in the alphabet I'm up to the letter C. What better to refresh your knowledge about this wonderful and necessary vitamin, vitamin C

 

 

Introduction

Vitamin C is not synthesized in the human body so we have to eat it or supplement with it  as an essential part of out diets. , it is a water soluble vitamin as ascorbic acid, but can also be found as "ascorbyl palmitate" which is both fat and water soluble. Vitamin C is found in a multitude of fruits and vegetables ( I will do a list below) and is also known as ascorbic acid. The human body holds up to 2 g of vitamin C which is mostly maintained in cells and tissues. The highest amount of vitamin C is in leukocytes (white blood cells), pituitary gland, brain, eyes and  adrenal glands, this would indicate why when there are low levels of vitamin C your immune system is not running as it should, hence the fatigue and so forth. If too much vitamin C is taken (usually by way of supplements) it is usually passed as urine but it can cause  gastrointestinal problems like gut pain and diarrhea.The main benefits and necessities of vitamin C are:

  • helps the health and maintenance of connective tissue,skin, blood vessels and bones

  • an important antioxidant

  • without vitamin C, Iron does not absorb in the body

  • aids in wound healing

  • prevents infections

  • protect against heart disease

  • may help in the severity and duration of the common cold

  • involved in many antioxidant functions

  • involved in protein metabolism

Deficiency of vitamin C

The most common deficiency people would have heard of would be scurvy - a very serious and now a days rare sickness which is potentially fatal. Other symptoms that can be caused from a deficiency of vitamin C include, bleeding gums, joint and muscle aches and pains, fatigue, weakened muscles, leg rashes. 

 

Considerations

Vitamin C may decrease the action of warfarin (stop warfarin from doing its job of thinning the blood) , so this should be considered. 

But there are products that decrease the levels of vitamin C in the body that should be looked at , these include but not limited to, barbiturates -central nervous depressants , aspirin, products containing Nicotine, tetracycline - antibiotic (used mostly for severe acne, rosacea etc) , and the oral contraceptive pill. So  if on any of these products ore medications it could be wise to up your intake of vitamin C.

 

Vitamin C essential for

  • Collagen synthesis - an essential protein for skin, blood vessels, bones, teeth, tendons and cartilage

  • Carnitine synthesis - fatigue and weakness can be attributed to insufficient tissue carnitine. 

  • Tyrosine synthesis - used as a positive effect on neurotransmitters as anti-stress etc

  • Neurotransmitter synthesis -  vit C is needed for the synthesis or noradrenaline and serotonin

  • antioxidant -  to protect molecules , proteins, lipids, carbohydrates, DNA and RNA against oxidative damage

  • vitamin c is also involved in cholesterol metabolism, thyroid hormone formation, corticosteroid biosynthesis, iron and copper absorption, immune function, liver metabolism, protection of folic acid reductase

  • ******As you can see vitamin C is necessary for many functions in the body indirectly as well as directly. In other words with out adiquate amounts of vitamin C in the body many normal functioning will not happen

Vitamin highest in vitamin C include ----

strawberries, citrus fruit, papayas, black currants, kiwi fruits, capsicums, brussel sprouts, melons, dark leafy greens, broccoli, tomatoes,

Again it comes back to eating real foods!

 

Love always 

Keryn xxx

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